[Follows from Mental Mountaineering]
In children’s stories, the good guys always win, the hero vanquishes the villain, and everyone lives happily ever after. Real life tends to be somewhat messier than this.
The world of therapy presented by Unlocking the Emotional Brain reads somewhat like a children’s story. Loosely, it presents a model of the brain where your problems are mostly caused by incorrect emotional beliefs (bad guys). The solution to your problems is to develop or discover a correct emotional belief (good guy) that contradicts your incorrect beliefs, then force your brain to recognize the contradiction at an emotional level. This causes your brain to automatically resolve the conflict and destroy the incorrect belief, so you can live happily ever after.
Real life tends to be somewhat messier than this.
After about a month of miscellaneous experimentation on myself based on this book, my experiences match the basic model presented, where many psychological problems are caused by incorrect emotional beliefs (I don’t think this part is particularly controversial in psychological circles). It also seems to be true that if I force my brain to recognize a contradiction between two emotionally relevant beliefs, it will resolve the conflict and destroy one of them. Of course, as in real life where the good guy doesn’t always win, it seems that when I do this my brain doesn’t always destroy the right belief.
I have had several experiences now where I have identified an emotional belief which analytically I believe to be false or harmful. Per UtEB I have identified or created a different experience or belief that contradicts it, and smashed them together in my mind. A reasonable percentage of the time, the false belief emerges stronger than before, and I find myself twisting the previous “good” belief into some horrific experience to conform with the existing false belief.
In hindsight this shouldn’t be particularly surprising. Whatever part of your brain is used to resolve conflicting emotional beliefs and experiences, it doesn’t have special access to reality. All it has to work with are the two conflicting pieces and any other related beliefs you might have. It’s going to pick the wrong one with some regularity. As such, my recommendation for people trying this process themselves (either as individuals or as therapists) is to try and ensure that the “good” belief is noticeably stronger and more immediate than the false one before you focus on the contradiction. If this doesn’t work and you end up in a bad way, I’ve had a bit of luck “quarantining” the newly corrupted belief to prevent it from spreading to even further beliefs, at least until I can come up with an even stronger correct belief to fight it with.
Back in November, Scott Alexander wrote a post called Mental Mountains, referring to the book Unlocking the Emotional Brain and this discussion of it over at Less Wrong. I’m halfway through the book itself, and I’ve read both discussions of it including some of the follow-up conversations that happened in the comments. It’s a fascinating model and definitely worth reading if you’re into that kind of thing. I’ve been reading a lot of therapy/psychology books recently and this one does seem to tie a lot of things together very nicely.
One partial comment that stood out to me from the Less Wrong discussion was the following by PJ Eby:
…I didn’t realize yet that hard part 1 (needing to identify the things to change) and hard part 2 (needing to get past meta issues), meant that it is impossible to mass-produce change techniques.
That is, you can’t write a single document, record a single video, etc. that will convey to all its consumers what they need in order to actually implement effective change.
I don’t mean that you can’t successfully communicate the ideas or the steps. I just mean that implementing those steps is not a simple matter of following procedure, because of the aforementioned Hard Parts. It’s like expecting someone to learn to bike, drive, or debug programs from a manual.
Let it never be said that I didn’t like a challenge.
I’ve been working on my own brain fairly intentionally for several years now. This process has included traditional therapy with a licensed psychologist, a bunch of reading, and of course just a lot of my own time spent thinking and introspecting and running various thought experiments to see how different hypothetical worlds would make me feel. In this time I have made substantial progress on some problems, and very little progress on others. I’m always looking for more tools to add to my toolbox, and when I first read Scott’s article I added Unlocking the Emotional Brain to my short-list of books to get out of the library.
I’ve read the first three chapters of the book now, and I’ve already paused my reading several times to try and put various pieces of it into practice inside my mind. It’s far too early to draw any reliable conclusions from that, but preliminary results appear promising. I should, however, note that I’m likely to be an outlier in this respect. I’m an introspective and generally self-aware person to begin with, this is an area of general interest for me anyway, and of course I’ve already spent a substantial amount of time articulating and discussing my problems with the help of a real psychologist (though not one who is aware of UtEB). In other words, I have a fairly substantial set of advantages over the average person who might read UtEB and try and self-inflict its particular form of therapy.
At this point it’s too early to know if the internal process I’m going to follow is even going to generate substantive long-term results. If it does however, then I may very well take a crack at generalizing that into a series of posts for do-it-yourself therapy. PJ’s reservations are well-founded but I firmly believe I can explain just about anything to a general audience, and this sure seems like it would be valuable enough to try.