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Javier E

Avoidance, not anxiety, may be sabotaging your life - The Washington Post - 0 views

www.washingtonpost.com/...ot-anxiety-patterns-strategies

anxiety avoidance climate change psychology research brain science bias

shared by Javier E on 17 Jun 23 - No Cached
  • Anxiety, for many people, is like an unwelcome houseguest — a lingering presence that causes tension, clouds the mind with endless “what ifs” and shows up as various physical sensations.
  • About 12 percent of U.S. adults regularly felt worry, nervousness or anxiety, according to a National Health Interview Survey conducted between October and December 2022.
  • Anxiety, though, is not the puppeteer pulling the strings in many of our lives. There is a more subtle and insidious marionette, and it’s called psychological avoidance. When we avoid certain situations and decisions, it can lead to heightened anxiety and more problems.
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  • Psychological avoidance is akin to an ostrich burying its head in the sand, choosing ignorance over confrontation, all while a storm brews in the background.
  • depression and anxiety disorders cost the global economy $1 trillion each year in lost productivity.
  • avoidance, a strategy that not only fails to solve problems but fuels them.
  • Psychological avoidance isn’t about the actions we take or don’t take, but the intentions behind them. If our actions aim to squash discomfort hastily, then we’re probably 2favoiding
  • the three ways people tend to practice psychological avoidance.
  • Reacting
  • It’s when we reply hastily to an email that upsets us or raise our voices without considering the consequences.
  • Reacting is any response that seeks to eliminate the source of discomfort
  • Retreating
  • Retreating is the act of moving away or pulling back from anxiety-inducing situations
  • For example, my client with the fear of public speaking took a different job to avoid it. Others may reach for a glass of wine to numb out o
  • Remaining
  • Remaining is sticking to the status quo to avoid the discomfort of change.
  • Psychological avoidance is a powerful enemy, but there are three science-based skills to fight it.
  • Shifting involves checking in with your thoughts, especially when anxiety comes knocking. In those moments, we often have black-and-white, distorted thoughts, just like my client, who was worried about being in a romantic relationship, telling himself, “I will never be in a good relationship.”
  • Shifting is taking off dark, monochrome glasses and seeing the world in color again. Challenge your thoughts, clean out your lenses, by asking yourself, “Would I say this to my best friend in this scenario?
  • Approaching
  • taking a step that feels manageable.
  • The opposite of avoiding is approaching
  • Ask yourself: What is one small step I can take toward my fears and anxiety to overcome my avoidance.
  • Aligning
  • Aligning is living a values-driven life, where our daily actions are aligned with what matters the most to us: our values.
  • This is the opposite of what most of us do while anxious. In moments of intense anxiety, we tend to let our emotions, not our values, dictate our actions. To live a values-driven life, we need to first identify our values, whether that is health, family, work or something else. Then we need to dedicate time and effort to our values.
Javier E

Opinion | Beijing Olympics: Why Mikaela Shiffrin Stumbled, and Why We All Stumble - The... - 0 views

www.nytimes.com/...in-olympics-combined-fall.html

failure distraction recency noise disruption anxiety grief worry

shared by Javier E on 20 Feb 22 - No Cached
  • Humans are biologically hard-wired to crave a sense of control and certainty over what will happen in the future.
  • But with that comes a tendency to overfixate on the details of our performance, which can get in the way of achieving our best.
  • Instead of focusing on what we hope to achieve — at tomorrow’s board meeting, at that cocktail party we’re braving solo, at a major exam — our brain is preoccupied by running through scenarios to avoid. Unfortunately, this does nothing to help prepare us, and only invites an overattention to details best left outside conscious awareness — noise.
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  • Studies have found that simply talking on the phone while walking actually slows down and disrupts our gait
  • When our brain is processing complex emotions and stressors, it hinders our ability to function at our best.
  • As I tell my students, remember to play your whole movie — not just the clip of your latest stumble on repeat
  • If a phone call is enough to disrupt our performance of basic tasks, we should be especially mindful of cognitive loads associated with grief, loss and general uncertainty about what is to come. All are major triggers for depression and anxiety, and profoundly affect our ability to perform even the most routine, practiced tasks.
  • holding tightly on to our latest failures is a common phenomenon, thanks to the recency effect — a cognitive bias that prioritizes our most recent experiences over past ones. This natural tendency sends our brain the wrong messages, and makes us forget how skilled, credentialed or qualified we really are
  • Adult depression and anxiety has climbed by 5.1 percent since the start of the pandemic.
  • Those things won’t matter nearly as much as their willingness to try again.
Javier E

Opinion | America 2022: Where Everyone Has Rights and No One Has Responsibilities - The... - 0 views

www.nytimes.com/...e-rogan-covid-free-speech.html

rights responsibility morality legal legality

shared by Javier E on 10 Feb 22 - No Cached
  • the deeper issue: How is it that we have morphed into a country where people claim endless “rights” while fewer and fewer believe they have any “responsibilities.”
  • That was really Young’s message for Rogan and Spotify: Sure, you have the right to spread anti-vaccine misinformation, but where’s your sense of responsibility to your fellow citizens, and especially to the nurses and doctors who have to deal with the fallout for your words?
  • “We are losing what could be called our societal immunity,” argued Dov Seidman, founder of the How Institute for Society. þff“Societal immunity is the capacity for people to come together, do hard things and look out for one another in the face of existential threats, like a pandemic, or serious challenges to the cornerstones of their political and economic systems, like the legitimacy of elections or peaceful transfer of power.”
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  • This pervasive claim that “I have my rights” but “I don’t have responsibilities” is unraveling our country today.
  • But societal immunity “is a function of trust,”
  • “When trust in institutions, leaders and each other is high, people — in a crisis — are more willing to sublimate their cherished rights and demonstrate their sense of shared responsibilities toward others, even others they disagree with on important issues and even if it means making sacrifices.”
  • When our trust in each other erodes, though, as is happening in America today, fewer people think they have responsibilities to the other — only rights that protect them from being told by the other what to do.
  • completely ignored the four most important statistical facts about Covid-19 today that highlight our responsibilities — to our fellow citizens and, even more so, to the nurses and doctors risking their lives to take care of us in a pandemic.
  • First, unvaccinated adults 18 years and older are 16 times more likely to be hospitalized for Covid than fully vaccinated adults
  • Second: Adults 65 and older who are not vaccinated are around 50 times more likely to be hospitalized for Covid than those who have received a full vaccine course and a booster.
  • Third: Unvaccinated people are 20 times more likely to die of Covid than people who are vaccinated and boosted.
  • the emotional toll and other work conditions brought on by the pandemic contributed to some two-thirds of nurses giving thought to leaving the profession.
  • many hospitals today are experiencing an unprecedented 20 percent annual turnover rate of nurses — more than double the historical baseline. The more nurses leave, the more those left behind have had to work overtime.
  • Especially when so many dying unvaccinated patients tell their nurses, “I wish I had gotten vaccinated,”
  • none of these statistics were mentioned during that podcast
  • “You can listen to the entire 186-minute lovefest between Rogan and Malone and have no idea that our hospitals are overloaded with Covid cases,” wrote Levy, “and that on the day their conversation transpired, 7,559 people worldwide died of Covid, 1,410 of which were in the United States. The vast majority of them were unvaccinated.”
  • “When Malone uncorks questionable allegations about disastrous vaccine effects and the global cabal of politicians and drugmakers pulling strings, Rogan responds with uh-huhs and wows.”
  • That was Rogan’s right. That was Spotify C.E.O. Daniel Ek’s right.
  • But who was looking out for the doctors and nurses on the pandemic front lines whose only ask is that the politicians and media influencers who are privileged enough to have public platforms — especially one like Rogan with an average of 11 million listeners per episode — use them to reinforce our responsibilities to one another, not just our rights.
  • He could start by offering his listeners a 186-minute episode with intensive care nurses and doctors about what this pandemic of the unvaccinated has done to them.
  • That would be a teaching moment, not only about Covid, but also about putting our responsibilities to one another — and especially to those who care for us — at least on a par with our right to be as dumb and selfish as we want to be.
Javier E

If We Knew Then What We Know Now About Covid, What Would We Have Done Differently? - WSJ - 0 views

www.wsj.com/...covid-lessons-learned-9dd5566f

politics us history crisis culture policy trump pandemic response science psychology

shared by Javier E on 12 Mar 23 - No Cached
  • For much of 2020, doctors and public-health officials thought the virus was transmitted through droplets emitted from one person’s mouth and touched or inhaled by another person nearby. We were advised to stay at least 6 feet away from each other to avoid the droplets
  • A small cadre of aerosol scientists had a different theory. They suspected that Covid-19 was transmitted not so much by droplets but by smaller infectious aerosol particles that could travel on air currents way farther than 6 feet and linger in the air for hours. Some of the aerosol particles, they believed, were small enough to penetrate the cloth masks widely used at the time.
  • The group had a hard time getting public-health officials to embrace their theory. For one thing, many of them were engineers, not doctors.
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  • “My first and biggest wish is that we had known early that Covid-19 was airborne,”
  • , “Once you’ve realized that, it informs an entirely different strategy for protection.” Masking, ventilation and air cleaning become key, as well as avoiding high-risk encounters with strangers, he says.
  • Instead of washing our produce and wearing hand-sewn cloth masks, we could have made sure to avoid superspreader events and worn more-effective N95 masks or their equivalent. “We could have made more of an effort to develop and distribute N95s to everyone,” says Dr. Volckens. “We could have had an Operation Warp Speed for masks.”
  • We didn’t realize how important clear, straight talk would be to maintaining public trust. If we had, we could have explained the biological nature of a virus and warned that Covid-19 would change in unpredictable ways.  
  • We didn’t know how difficult it would be to get the basic data needed to make good public-health and medical decisions. If we’d had the data, we could have more effectively allocated scarce resources
  • In the face of a pandemic, he says, the public needs an early basic and blunt lesson in virology
  • and mutates, and since we’ve never seen this particular virus before, we will need to take unprecedented actions and we will make mistakes, he says.
  • Since the public wasn’t prepared, “people weren’t able to pivot when the knowledge changed,”
  • By the time the vaccines became available, public trust had been eroded by myriad contradictory messages—about the usefulness of masks, the ways in which the virus could be spread, and whether the virus would have an end date.
  • , the absence of a single, trusted source of clear information meant that many people gave up on trying to stay current or dismissed the different points of advice as partisan and untrustworthy.
  • “The science is really important, but if you don’t get the trust and communication right, it can only take you so far,”
  • people didn’t know whether it was OK to visit elderly relatives or go to a dinner party.
  • Doctors didn’t know what medicines worked. Governors and mayors didn’t have the information they needed to know whether to require masks. School officials lacked the information needed to know whether it was safe to open schools.
  • Had we known that even a mild case of Covid-19 could result in long Covid and other serious chronic health problems, we might have calculated our own personal risk differently and taken more care.
  • just months before the outbreak of the pandemic, the Council of State and Territorial Epidemiologists released a white paper detailing the urgent need to modernize the nation’s public-health system still reliant on manual data collection methods—paper records, phone calls, spreadsheets and faxes.
  • While the U.K. and Israel were collecting and disseminating Covid case data promptly, in the U.S. the CDC couldn’t. It didn’t have a centralized health-data collection system like those countries did, but rather relied on voluntary reporting by underfunded state and local public-health systems and hospitals.
  • doctors and scientists say they had to depend on information from Israel, the U.K. and South Africa to understand the nature of new variants and the effectiveness of treatments and vaccines. They relied heavily on private data collection efforts such as a dashboard at Johns Hopkins University’s Coronavirus Resource Center that tallied cases, deaths and vaccine rates globally.
  • For much of the pandemic, doctors, epidemiologists, and state and local governments had no way to find out in real time how many people were contracting Covid-19, getting hospitalized and dying
  • To solve the data problem, Dr. Ranney says, we need to build a public-health system that can collect and disseminate data and acts like an electrical grid. The power company sees a storm coming and lines up repair crews.
  • If we’d known how damaging lockdowns would be to mental health, physical health and the economy, we could have taken a more strategic approach to closing businesses and keeping people at home.
  • t many doctors say they were crucial at the start of the pandemic to give doctors and hospitals a chance to figure out how to accommodate and treat the avalanche of very sick patients.
  • The measures reduced deaths, according to many studies—but at a steep cost.
  • The lockdowns didn’t have to be so harmful, some scientists say. They could have been more carefully tailored to protect the most vulnerable, such as those in nursing homes and retirement communities, and to minimize widespread disruption.
  • Lockdowns could, during Covid-19 surges, close places such as bars and restaurants where the virus is most likely to spread, while allowing other businesses to stay open with safety precautions like masking and ventilation in place.  
  • The key isn’t to have the lockdowns last a long time, but that they are deployed earlier,
  • If England’s March 23, 2020, lockdown had begun one week earlier, the measure would have nearly halved the estimated 48,600 deaths in the first wave of England’s pandemic
  • If the lockdown had begun a week later, deaths in the same period would have more than doubled
  • It is possible to avoid lockdowns altogether. Taiwan, South Korea and Hong Kong—all countries experienced at handling disease outbreaks such as SARS in 2003 and MERS—avoided lockdowns by widespread masking, tracking the spread of the virus through testing and contact tracing and quarantining infected individuals.
  • With good data, Dr. Ranney says, she could have better managed staffing and taken steps to alleviate the strain on doctors and nurses by arranging child care for them.
  • Early in the pandemic, public-health officials were clear: The people at increased risk for severe Covid-19 illness were older, immunocompromised, had chronic kidney disease, Type 2 diabetes or serious heart conditions
  • t had the unfortunate effect of giving a false sense of security to people who weren’t in those high-risk categories. Once case rates dropped, vaccines became available and fear of the virus wore off, many people let their guard down, ditching masks, spending time in crowded indoor places.
  • it has become clear that even people with mild cases of Covid-19 can develop long-term serious and debilitating diseases. Long Covid, whose symptoms include months of persistent fatigue, shortness of breath, muscle aches and brain fog, hasn’t been the virus’s only nasty surprise
  • In February 2022, a study found that, for at least a year, people who had Covid-19 had a substantially increased risk of heart disease—even people who were younger and had not been hospitalized
  • respiratory conditions.
  • Some scientists now suspect that Covid-19 might be capable of affecting nearly every organ system in the body. It may play a role in the activation of dormant viruses and latent autoimmune conditions people didn’t know they had
  •  A blood test, he says, would tell people if they are at higher risk of long Covid and whether they should have antivirals on hand to take right away should they contract Covid-19.
  • If the risks of long Covid had been known, would people have reacted differently, especially given the confusion over masks and lockdowns and variants? Perhaps. At the least, many people might not have assumed they were out of the woods just because they didn’t have any of the risk factors.
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