With the announcement of Stephen Colbert’s march to “keep fear alive” there have been some interesting articles on the topic. Rick Hanson, the neuroscientist and author of “The Buddha’s Brain,” has written several, which explains that our brains are in fact wired for fear so there is little need for a march to remind us of this fact. After reading the following passage in his Just “One Thing: What Makes You Feel Threatened?” I had a “eureka moment” about the medical appointments.
To keep our ancestors alive, Mother Nature evolved a brain that routinely tricked them into making three mistakes: overestimating threats, underestimating opportunities, and underestimating resources (for dealing with threats and fulfilling opportunities). This is a great way to pass on gene copies, but a lousy way to promote quality of life.
So for starters, be mindful of the degree to which your brain is wired to make you afraid, wired so that you walk around with an ongoing trickle of anxiety (a flood for some) to keep you on alert. And wired to zero in on any apparent bad news in a larger stream of information (e.g., fixing on a casual aside from a family member or co-worker), to tune out or de-emphasize reassuring good news, and to keep thinking about the one thing that was negative in a day in which a hundred small things happened, ninety-nine of which were neutral or positive. (And, to be sure, also be mindful of any tendency you might have toward rose-colored glasses or putting that ostrich head in the sand.)
Additionally, be mindful of the forces around you that beat the drum of alarm - whether it's a family member who threatens emotional punishment or political figures talking about inner or outer enemies. Consider for yourself whether their fears are valid - or whether they are exaggerated or empty, while downplaying or missing the larger context of opportunities and resources. Ask yourself what these forces could be getting out of beating that scary drum.
For most people, myself included, just walking into the doctor’s office sets off fear responses. How well do we really listen to what we’re being told when the normal trickle of anxiety turns into a raging torrent? Since we’re wired for bad news, when we are given test results that vary, even slightly, from the norm, does it get blown out of proportion? The short answer is “many times yes. “
In this doctor/patient visit is the fear only on the part of the patient? No. Even if it’s subtle, and it is a trickle versus your flood, it’s still there for your provider. Issues of malpractice, payment for services rendered, a waiting room full of patients, and even concerns of competency to treat a patient, all factor into the provider’s anxiety and fear levels. This can easily translate into more tests and procedures, more medication etc.
So knowing that the brain is wired for fear, and it’s a tense situation, how do we ramp it down so that we can make the best use of the time with the provider? Below are some suggestions to consider. Keep in mind that you may have to try several different approaches until you hit on the strategy that works for you.
Implied in these suggestions are the givens of writing down questions and concerns in priority order before your visit. Take an advocate to your visit and ask them to keep notes. Make sure they know what your concerns are.
• Remind your self periodically that the brain loves to be extra vigilant, particularly when there is a potential of something to be feared.
• In the waiting area, talk to your advocate about something that will engage your brain and not add to the stress. This isn’t the ideal time to go over your concerns, as waiting rooms can be pretty stressful.
• If you’ve watched any of the snowboarding events, you’ll notice that many of them are listening to music on their MP3 players. It not only keeps them “in the zone,” but it reduces the high anxiety levels, which could wreck their run. Some anxiety isn’t a bad thing but too much and you’ve hit the deck of the half pipe before you’ve even dropped in. Listening to music or a book might be just the distraction you need.
• Be mindful of your breathing. Mindful breathing goes a long way to help you remain calm. Notice aspects of your breathing. Is there a difference in temperature when you breathe in versus breathing out? Are you taking deep breathes versus shallows? Try saying a word or phrase as you breathe.
• Read a magazine or a book; do a crossword or some other type of puzzle.
• If you practice relaxation exercises, this is a good time to do a check about where you might be holding tension-neck, shoulders, hands.
• Notice the room around you. Even mentally counting something can occupy your brain.
• If you are alone, try talking to someone else who is waiting. They might welcome the diversion.
• After being called into the examination room or the doctor’s office, you will still be in the “waiting” mode. This is often the hardest times to stay calm, since distractions in the waiting area aren’t usually available here. Whatever you were doing in the waiting area, try bringing it into this situation.
If you can keep your fear levels under control during the waiting periods, which are often the most stressful times, you should be a bit more relaxed when talking about test results etc. and therefore more accurately understand your situation.
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