Sunday, October 14, 2012

Relax With Music


Most people have experienced the relaxing effect of music—from the soft strains of a flute playing in the background during a massage, to tuning out the world with your headphones during a grueling commute on public transit.

With hectic schedules, busy families, financial pressures and life’s many complications, stress can permeate every aspect of daily living. Whether you’re experiencing more persistent stress or just looking to enjoy the many health benefits of increased relaxation, music can play an important role. It has the power to engage the body, mind and spirit and carry you into a more relaxed state.

Listening to music may evoke memories, images or scenes. This is how music soundtracks help “tell” the story of a movie. We can all intentionally create soundtracks for our lives, and music therapist Jennifer Buchanan guides us in doing just that in her book, Tune In: Use Music Intentionally to Curb Stress, Boost Morale and Restore Health. Buchanan says that by choosing to listen to music that you associate with calming memories, images or scenes, you can distract yourself from the negative thoughts that are worrying you. Music can also help engage your creative, problem-solving mind so that you can come up with constructive solutions for the worrisome situation.

Purposefully chosen music can also evoke the physical sensations of actually being in those relaxing scenarios. Whether you’re lying down and listening to a slow-paced symphony, or letting loose on the dance floor to a loud, thumping beat, music can give you a physical release from stress.

Attending a concert, creating live music with a group of people, or even singing along with the radio can help us to feel connected to a world outside ourselves, and sometimes to a deeper spiritual presence. Indeed, music has a major role in most of the world’s religions. Although the use of music as a healing modality dates back to the writings of Aristotle, music therapy was first identified as a profession following WWI and WWII when it was used with veterans who had a variety of issues, including post-traumatic stress disorder.

In her book, Jennifer Buchanan shares the story of her first meeting with a music therapy client with post-traumatic stress disorder. Before they met, he had closed himself off from the world and spent most of his time in his room. When he first met Jennifer and listened as she sang familiar songs just one of the many ways that music therapists use music to enhance the health and wellbeing of their clients, the experience brought a spark of life back into his eyes. Soon, he was expressing that aliveness in other ways, by expanding his activities and more closely interacting with the people around him.

When it comes to relieving stress, Buchanan says that it’s not the speed of music that is the key—for some people, it is fast music that is relaxing—but finding your own personalized music prescription for stress. She suggests that you first identify which style, speed, instrument or voice seems to soothe you.  Choose a piece of music that has those qualities, and then spend 20 minutes immersing yourself in the relaxing power of music.  Find a comfortable place to sit or lie down near the speakers, or wear a comfortable pair of earphones.  Turn on the music, ensuring that the volume is high enough to capture your attention yet low enough to not hurt your eardrums.  Take a few minutes to observe your breathing, shifting your mind from the external to the internal.  Turn your focus entirely to the music and hold it there. Follow the melody, or pay attention to the pauses in the music. If you find yourself drifting away, gently bring yourself back to the sound.  Repeat often for a long-lasting effect.

Research suggests that your mood will improve and your stress will be greatly reduced by this intentional music listening.

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Your Concern for the Future Affects your Actions.


Your concern for the future affects your actions.  All else being equal, people typically prefer things that are enjoyable in the short-term to things that are beneficial in the long-term, but are less pleasant in the short-term.  That is why people continue to overeat and drink to excess even though it can be harmful in the long-run.  It is also why people may opt against healthy foods in the short-term and may opt out of regular exercise.

One thing that needs to be explained is why some people are willing to do what is best for them in the long-run while others are not.  There is a stable tendency for some people to be more concerned with the future consequences of their actions than others.  Indeed, there are two kinds of questions that you can ask people to assess their concern for the future.  One focuses on how much people care about what is going to happen to them in the future.  The other is the degree to which they are focused on the benefit they will get from an action right now.

These questions predicting how likely it is that someone will exercise or eat healthy food does not explain much by itself.  It just says that people who are generally concerned about the consequences of their actions for the future seem to share that concern across many aspects of their life.  Why this concern for the future influences people's actions? The questions about people's concern for the future predict people's motivational outlook.  There are two broad motivational orientations.  A promotion focus leads people to concentrate on potential positive things in the world and on the person they would ideally like to be.  A prevention focus leads people to concentrate on potential negative things in the world and on their responsibilities. A focus on who people would like to be ideally might allow those people to think about their future selves more effectively than a focus on their responsibilities.  People who express a concern for the future consequences of their actions might have a stronger promotion focus than those who tend not to be concerned about the future consequences of their actions.  The degree to which people are focused on the present benefits of their actions should have no reliable relationship to people's overall motivational orientation.

The more people are concerned with the consequences of their future actions, the more they tend to have a promotion focus.  This promotion focus predicts their positive attitude toward the healthy behavior, which in turn predicts their intention to perform that behavior.  Overall, there are people who tend to take care of themselves.  They are concerned about the future consequences of their actions.  That concern influences their motivational state.

We need to know the true relationship between motivational state and concern for the future.  Does concern for the future causes people to take a promotion focus or does it work the other way around?  Does viewing the world in terms of potential gains make one more concerned about the future?  If you manipulate someone's motivational state, will that really change how much they pursue activities with long-term rewards?  There are many ways to affect whether someone adopts a promotion mindset.  Would these methods get people to take better care of themselves?

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Saturday, October 13, 2012

Simple Cognitive Errors

Simple Cognitive Errors


Simple cognitive errors can have disastrous consequences unless you know how to watch out for them. We like to think of ourselves as pretty rational, but that's hardly how we seem from the perspective of accident investigators and search-and-rescue crews.  People who deal with the aftermath of human error can tell you all too well that otherwise normal, healthy individuals are exceptionally predisposed to making the kind of mistake best described as boneheaded.  Interestingly, research into this kind of self-defeating behavior shows that it is usually far from random and when we make mistakes, we tend to make them in ways that cluster under a few categories of screw-up.  There is a method to our mindlessness.  Most of the time, we are on autopilot, relying on habit and time-saving rules of thumb known as heuristics.  For the most part, these rules work just fine, and when they don't, the penalty is nothing worse than a scraped knee or a bruised ego. But when the stakes are higher, when a career is in jeopardy or a life is on the line, they can lead us into mental traps from which there is no escape. One slipup leads to another, and to another, in an ever-worsening spiral. The pressure ratchets up, and our ability to make sound decisions withers.

These cognitive errors are most dangerous in a potentially lethal environment like the wilderness or the cockpit of an aircraft, but versions of them can crop up in everyday life, too, such as when making decisions about what to eat, whom to date, or how to invest.  The best defense is to know they exist.  When you recognize yourself starting to glide into one of these mind traps, stop, take a breath, and turn on your rational brain.  We become victim to a simple but insidious cognitive error and I call it 'redlining'.  Anytime we plan a mission that requires us to set a safety parameter, there's a risk that in the heat of the moment we'll be tempted to overstep it. Divers see an interesting wreck or coral formation just beyond the maximum limit of their dive tables. Airplane pilots descend through clouds to their minimum safe altitude, fail to see the runway, and decide to go just a little bit lower.  It’s easy to think: I'll just cross redline a little bit. What difference will it make? The problem is that once we do, there are no more cues reminding us that we're heading in the wrong direction. A little bit becomes a little bit more, and at some point it becomes too much. Nothing's calling you back to the safe side.

A related phenomenon has been dubbed the "what-the-hell effect," which can occur when dieters try to control their impulses by setting hard-and-fast daily limits on their eating, a kind of nutritional redline. One day, they slip up, eat a sundae, and boom—they're over the line. Now they are in no-man's-land, so they're just going to blow the diet completely. They're going to binge.  The best response to passing redline is to recognize what you have done, stop, and calmly steer yourself back toward the right side.  Focus on the outcome, what is important in the long-term process, and not what happens on any individual day.

The domino effect results from a deep-seated emotion of the need to help others. Altruism offers an evolutionary advantage but can compel us to throw our lives away for little purpose. In stressful situations, you see a failure in the working memory, which is involved in inhibiting impulses. People lose the ability to think about the long-term consequences of their actions.  Now pausing for a moment and taking a deep breath and even taking one step back sometimes allows you to see it in a different light, to maybe think my efforts would be better spent running to get help. I imagine that in these situations, that is an alternative that is not even considered.  Something similar unfolds in some romantic relationships, when partners, perhaps unwittingly, enable or get sucked into their partner's addictions or narcissism. You end up doing things for the other person even though it is not in your own best interest or even in the interest of the relationship. The only way you can save yourself is to get the hell out.

As GPS units and satellite navigation apps have flourished over the past few years, there has been a spate of cases, in which travelers follow their devices blindly and wind up getting badly lost. In each case, the underlying mistake is not merely technological but perceptual.  It is the failure to remain aware of one's environment, what aviation psychologists call situational awareness.  People have always had difficulties maintaining situational awareness, but the proliferation of electronics and our blind faith that it will keep us safe has led to an epidemic of absentmindedness.   A big element in situational awareness is paying attention to cues. If you're focusing just on that GPS unit, and you see that little icon moving down the road, and say to yourself, OK, I know where I am, technically, that can be a big problem, because you are not looking at the world passing by your windshield.  Full situational awareness requires incorporating outside information into a model of your environment, and using that model to predict how the situation might change. If all you are doing is following the line of the GPS, and it turns out to be wrong, you'll be completely clueless about what to do next.  In daily life, we rely on what is called social situational awareness to navigate our way through the human maze. When you miss social cues, an embarrassing faux pas can occur. Using swear words is completely fine in some settings. In others, it is not as the stranger in a crowd, you'll have to pay attention to figure out what is appropriate.

There is a manifestation of our irrational assessment of risks and rewards. We tend to avoid risk when contemplating potential gains but seek risk to avoid losses. For instance, if you offer people a choice between a certain loss of $1,000 and a 50-50 chance of losing $2,500, the majority will opt for the riskier option, to avoid a definite financial hit. Casinos make a good profit from our propensity for risk-seeking behavior. Gamblers wind up in a hole, and then instinctively take bigger and bigger risks in an attempt to recoup the losses. Most go in hoping for the best, but to a veteran in the field of applied psychology, it's a foregone conclusion.

Our minds recoil from uncertainty; we are wired to find order in randomness. We look at clouds and see sheep. This can be a useful trait when it comes to making decisions, since we're helpless without a theory that makes sense of our quandary. Unfortunately, once we form a theory, we tend to see everything through its lens. It is hard to let go of a fixed belief. A consequence is that when people get lost in the back country, they can convince themselves that they know exactly where they are, a problem known in the search-and-rescue community as bending the map.  Such errors of overconfidence are due to what phenomenon psychologists call confirmation bias. When trying to solve a problem or troubleshoot a problem, we get fixated on a specific option or hypothesis, and ignore contradictory evidence and other information that could help us make a better decision.

A vast collective error of confirmation bias unfolded in the past decade as investors, analysts, and financial advisers all managed to convince themselves that legions of financial derivatives based on subprime mortgages were all fundamentally sound. There was plenty of evidence to the contrary, and many commentators pointed out the facts. But the money was so good that too many found it easier to believe. They kept convincing themselves right up until the roof caved in.

How can you avoid confirmation bias? You can employ some of the same strategies for sidestepping other mind traps. Take yourself off autopilot. Become aware of your environment. Make a habit of skepticism, including skepticism toward your own assumptions and gut feelings. Don't use your intuition to convince yourself that things are going right, use it to alert you to potential problems.  Please listen to those niggling doubts.


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