Engaging the Logical Brain to Alleviate Distress
Hey everyone,
I want to share with you a powerful technique that has helped me help others manage anxiety more effectively. It’s called cognitive distraction, and it’s a well-established strategy for dealing with anxiety and other distressing emotions. The idea is to engage the logical part of your brain to divert attention away from the emotional response. Let’s dive into how it works and why it’s so effective.
Understanding Anxiety and the Brain
The Emotional Brain: Amygdala
When anxiety kicks in, it’s usually the amygdala at work. This little almond-shaped part of the brain processes emotions like fear and anxiety. It triggers the body’s fight-or-flight response when it senses danger. While this response is crucial for survival, it can become a problem when the amygdala overreacts to non-threatening situations, leading to chronic anxiety.
The Logical Brain: Prefrontal Cortex
On the flip side, we have the prefrontal cortex, the brain’s logical and rational center. This part of the brain is involved in decision-making, problem-solving, and impulse control. By engaging the prefrontal cortex, we can help regulate emotional responses and bring about a sense of calm and control.
The Principle of Cognitive Distraction
Cognitive distraction is about shifting your focus from distressing emotions to a task that requires logical thinking and concentration. By engaging the prefrontal cortex, we can reduce the intensity of the emotional response driven by the amygdala. This technique is especially useful because it’s immediate and accessible—you don’t need any special equipment or training to use it.
Why Cognitive Distraction Works
Cognitive Load Theory
Our brains have a limited capacity for processing information at any given time. Cognitive load theory suggests that by occupying the brain with a demanding cognitive task, there’s less room for anxious thoughts. When the brain is busy solving a problem or completing a task, it has less bandwidth to focus on anxiety.
Breaking the Cycle of Negative Thinking
Anxiety often involves repetitive, negative thinking patterns. These thoughts can create a feedback loop where anxiety leads to more anxious thoughts, which in turn increases anxiety. Cognitive distraction interrupts this cycle by redirecting your focus, breaking the loop and giving your mind a break from distressing thoughts.
Grounding in the Present Moment
Engaging in a cognitive task can also ground you in the present moment, preventing your mind from wandering into worries about the past or future—common triggers for anxiety.
Practical Cognitive Distraction Techniques
There are plenty of cognitive tasks you can use as distractions to manage anxiety. Here are some practical and effective techniques I’ve found helpful:
Counting in Non-Easy Increments
One simple yet effective method is counting upwards by a number that isn’t easy, like 3 or 13. This task requires concentration and mental effort, making it a great cognitive distraction.
Example: Counting by 3s
Start at 0 and count upwards by 3: 0, 3, 6, 9, 12, 15, and so on. The mental effort needed to keep track of the sequence helps divert attention from anxious thoughts.
Example: Counting by 13s
Similarly, start at 0 and count upwards by 13: 0, 13, 26, 39, 52, and so on. This increment is more challenging and requires even greater focus.
The 7s Game
Another engaging cognitive distraction is the 7s game. In this game, you count upwards, but you can’t say any number that contains a 7 or is a multiple of 7.
Example:
1, 2, 3, 4, 5, 6, beep, 8, 9, 10, 11, 12, 13, beep, 15, 16, beep, 18, 19, 20, beep, 22, 23, 24, 25, 26, beep, and so on.
This game requires significant mental effort to keep track of the rules and the numbers, effectively distracting you from anxiety.
Alphabet Game
The alphabet game involves thinking of a word for each letter of the alphabet. You can choose a theme, such as animals, fruits, or cities, to make it more challenging and engaging.
Example: Animals
A – Alligator
B – Bear
C – Cat
D – Dog
E – Elephant
F – Fox
G – Giraffe
H – Horse
…and so on.
Spelling Words Backwards
Choose a word and spell it backwards in your mind or aloud. Start with simple words and gradually move to more complex ones.
Example:
Cat – t a C
Elephant – t n a h p e l E
Math Problems
Solving simple math problems in your head can also serve as an effective cognitive distraction. Start with basic addition and subtraction, and then move on to more complex multiplication and division problems.
Example:
What is 23 + 47?
What is 72 – 19?
What is 15 x 6?
What is 144 ÷ 12?
Integrating Cognitive Distraction into Daily Life
To get the most out of cognitive distraction techniques, it’s important to integrate them into your daily routine. Here are some tips:
Recognize Your Triggers
Identify the situations or thoughts that typically trigger your anxiety. This self-awareness can help you know when to use cognitive distraction techniques proactively.
Practice Regularly
Like any skill, cognitive distraction requires practice. Set aside time each day to practice these techniques, even when you’re not feeling anxious. This will make it easier to use them effectively when anxiety does arise.
Combine with Other Strategies
Cognitive distraction works well when combined with other anxiety management strategies, such as deep breathing, mindfulness, and physical exercise. A multifaceted approach can provide more comprehensive relief.
Cognitive Distraction in Different Contexts
At Work
Workplace stress is a common source of anxiety. Use cognitive distraction techniques during breaks or when you feel overwhelmed by tasks. For example, take a five-minute break to play the 7s game or solve a series of math problems.
In Social Situations
Social anxiety can make it difficult to engage in conversations or attend social events. Before entering a social situation, practice cognitive distraction techniques to calm your nerves. During the event, use these techniques discreetly if you start to feel anxious.
At Home
Home should be a place of relaxation, but it can also be a source of stress. Incorporate cognitive distraction into your daily routine at home. For example, while doing household chores, play the alphabet game or count by non-easy increments in your head.
The Science Behind Cognitive Distraction
Research Evidence
Several studies have demonstrated the effectiveness of cognitive distraction in reducing anxiety. For instance, a study published in the Journal of Behavior Therapy and Experimental Psychiatry found that cognitive distraction significantly reduced anxiety symptoms in participants exposed to anxiety-inducing stimuli.
Neurological Basis
Neuroscientific research supports the idea that cognitive distraction engages the prefrontal cortex, which in turn helps regulate the amygdala’s response. Functional MRI studies have shown increased activity in the prefrontal cortex and decreased activity in the amygdala when individuals engage in cognitive tasks during anxious states.
Personalizing Cognitive Distraction
Everyone’s experience of anxiety is unique, so it’s important to personalize cognitive distraction techniques to suit your preferences and needs. Experiment with different tasks to see which ones work best for you. Keep a journal to track your progress and note any changes in your anxiety levels.
Conclusion
Cognitive distraction is a powerful and accessible tool for managing anxiety. By engaging the logical part of your brain, you can divert attention from distressing emotions and regain a sense of control. Whether you’re counting by non-easy increments, playing the 7s game, or solving math problems, these techniques can provide immediate relief from anxiety. Integrate cognitive distraction into your daily routine, combine it with other strategies, and personalize it to fit your needs. With practice and consistency, you can use cognitive distraction to effectively manage anxiety and improve your overall well-being.
Thanks for reading, and I hope you find these techniques as helpful as I have!
With warmth & compassion
Shaun