May 17 JDN 2458985
The human brain is a remarkably awkward machine. It’s really quite bad at organizing data, relying on associations rather than formal categories.
It is particularly bad at negation. For instance, if I tell you that right now, no matter what, you must not think about a yellow submarine, the first thing you will do is think about a yellow submarine. (You may even get the Beatles song stuck in your head, especially now that I’ve mentioned it.) A computer would never make such a grievous error.
The human brain is also quite bad at separation. Daniel Dennett coined a word “deepity” for a particular kind of deep-sounding but ultimately trivial aphorism that seems to be quite common, which relies upon this feature of the brain. A deepity has at least two possible readings: On one reading, it is true, but utterly trivial. On another, it would be profound if true, but it simply isn’t true. But if you experience both at once, your brain is triggered for both “true” and “profound” and yields “profound truth”. The example he likes to use is “Love is just a word”. Well, yes, “love” is in fact just a word, but who cares? Yeah, words are words. But love, the underlying concept it describes, is not just a word—though if it were that would change a lot.
One thing I’ve come to realize about my own anxiety is that it involves a wide variety of different scenarios I imagine in my mind, and broadly speaking these can be sorted into two categories: Those that are likely but not terrible, and those that are terrible but not likely.
In the former category we have things like taking an extra year to finish my dissertation; the mean time to completion for a PhD is over 8 years, so finishing in 6 instead of 5 can hardly be considered catastrophic.
In the latter category we have things like dying from COVID-19. Yes, I’m a male with type A blood and asthma living in a high-risk county; but I’m also a young, healthy nonsmoker living under lockdown. Even without knowing the true fatality rate of the virus, my chances of actually dying from it are surely less than 1%.
But when both of those scenarios are running through my brain at the same time, the first triggers a reaction for “likely” and the second triggers a reaction for “terrible”, and I get this feeling that something terrible is actually likely to happen. And indeed if my probability of dying were as high as my probability of needing a 6th year to finish my PhD, that would be catastrophic.
I suppose it’s a bit strange that the opposite doesn’t happen: I never seem to get the improbability of dying attached to the mildness of needing an extra year. The confusion never seems to trigger “neither terrible nor likely”. Or perhaps it does, and my brain immediately disregards that as not worthy of consideration? It makes a certain sort of sense: An event that is neither probable nor severe doesn’t seem to merit much anxiety.
I suspect that many other people’s brains work the same way, eliding distinctions between different outcomes and ending up with a sort of maximal product of probability and severity.
The solution to this is not an easy one: It requires deliberate effort and extensive practice, and benefits greatly from formal training by a therapist. Counter-intuitively, you need to actually focus more on the scenarios that cause you anxiety, and accept the anxiety that such focus triggers in you. I find that it helps to actually write down the details of each scenario as vividly as possible, and review what I have written later. After doing this enough times, you can build up a greater separation in your mind, and more clearly categorize—this one is likely but not terrible, that one is terrible but not likely. It isn’t a cure, but it definitely helps me a great deal. Perhaps it could help you.