PERSPECTIVE TRAINING FOR A NEW ATTITUDE

COGNITIVE BIAS MODIFICATION MAY BE THE NEW AND INEXPENSIVE WAY TO IMPROVE YOUR MOOD.

Back in the caveman days, our ancestors were stressed and anxious much of the time. It is hardly surprising since they faced deadly threats almost every day, especially from other humans. To survive, they had to be constantly vigilant. Whenever they would encounter a group of people, especially strangers, they would quickly scan their faces for any signs of hostility or aggression. This defense mechanism was triggered repeatedly over thousands of years and eventually became an automatic response hardwired in our ancestors’ brains. It didn’t make them any less stressed, but it gave those who quickly sensed danger a better chance of survival. Today, most of us don’t face those kinds of immediate physical threats, yet being in that constant state of alert is still with us. That is why many of us pay more attention to negative information than positive information and often feel mildly anxious and stressed for no apparent reason. Psychiatrists call this “negative attention cognitive bias.”

Another common cognitive bias is “interpretation bias,” which is when a person interprets neutral information as being negative. An often-cited example of this bias is how different people react when an acquaintance they pass on the street fails to acknowledge them. People with a positive frame of mind usually assume the acquaintance is preoccupied or distracted. People with a negative frame of mind — a negative interpretation bias — believe the other person is snubbing them.

As we know, some people’s anxiety, stress, and depression are severe enough to warrant medication, talk therapy, or both. However, such interventions are problematic because medication doesn’t always work and often has unpleasant side effects, and counseling is time-consuming, expensive, and isn’t always effective either.

In the last decade or so, a number of leading neuroscientists from around the world have been collaborating to develop faster, more accessible, and more affordable remedies. Much of their research focuses on the knowledge that the brain’s “negative” wiring, or neural connections, can be altered with practice in much the same way we alter neural connections when we learn to play the piano or type.

Experiments with computer-based systems are particularly encouraging because people can undergo the therapy at home. Using a mouse and keyboard, the user is instructed to repeatedly perform various routines with the aim of altering negative thought patterns. One such routine presents the user with a matrix of faces that quickly alternate between those with happy expressions and those with gruff or neutral expressions. The user’s task is to click on as many happy faces as possible within a defined time. Another task involves a crossword-like rectangle filled with words. The aim is to highlight as many positive words as possible, such as “loving,” “prized,” and, “accepted,” within a defined time.

Research carried out at many leading academic institutions around the world, including Harvard and Oxford, shows that such specially designed software used for around 15 minutes a day over a period of a few weeks produces results at least as beneficial as months of talk therapy and/or medication, and has no adverse side effects.

Nevertheless, computer-based cognitive bias modification programs are relatively new. Much work needs to be done to establish the best tasks to include in them, the optimum duration of each task, and crucially, whether a layperson using the software should have professional medical supervision, and if so, what kind and how much. All such systems will have to undergo exhaustive testing before they are endorsed as legitimate therapies by the appropriate medical authorities.

In the meantime, there is nothing to stop anyone trying out the concept. Variations of the software are available to the public via the Internet. Unlike drugs, they can be used without risk or prescription. They don’t claim to be medical therapies because the research and testing is still in progress. Instead, they are promoted as computer games designed to “improve your mood.” If they are games that help users reduce stress and anxiety, they are games well worth playing.

THERE’S AN APP FOR THAT

Work on establishing a more positive frame of mind with these cognitive bias modification applications.

Anxiety Mint: For iPhone users, this app helps those who suffer from anxiety to focus on positive information using faces. When presented with a threatening facial expression and a neutral or positive facial expression, an anxious person will usually be drawn to the negative expression. This app urges users to pick the happy face from the sea of negative or neutral facial expression. With practice, the user will learn to ignore the negative facial cues and will begin to develop a positive attentional bias. Anxiety Mint is unique in that it helps monitor the user’s progress with a scoring system. Points are awarded for speed.

Psych Me Up!: For Android users, Psych Me Up! follows the same format as Anxiety Mint. It is designed for stress reduction and for improving self-confidence, performance, and productivity. The app also includes a quiz about your current frame of mind and background scientific information about attention training.