Naively, but in reality it depends on the difficulty of removal/addition for the marginal negative/positive.
...which in turn depends a bit on the current ratio. It’s easier to get happier when you’re already neutral or somewhat happy.
OK, how do I do that?
Mostly, I have people consider a circumstance associated with an existing negative emotion, imagine what it would’ve been like if it turned out differently (in order to access the positive feeling), then imagine what it would be like if they had the positive feeling upon entering that situation, and what they would’ve done differently.
That’s a very vague outline, but it is more or less a technique for getting rid of a learned helplessness in a given situation, when done correctly.
The trick is that “correctly” takes a while to learn, because learned helplessness has a tendency to obscure which aspect of a remembered situation is the leverage point for change, as well as what it is that your emotional brain wanted and gave up on in the first place. It’s generally much easier for one person to see another person’s blind spot than it is to see your own, though it gets easier with practice.
Sometimes, though, it’s hard to notice that you are even experiencing learned helplessness in the first place, because its only manifestation are a set of options that are missing from your mental map.… which means that unless you are looking carefully, you’re unlikely to realize they’re missing.
Or, you can notice when somebody else exercises those options, that some of your options are missing. (Which is why I recommend people pay close attention to the mindsets and thought processes of people who are succeeding at something they aren’t… it helps to identify where one’s own brain has blind spots.)
I’ll try out your technique a few times; sounds kind of interesting. I don’t think I have significant problems with learned helplessness. My reaction to observing that I’m not doing very well at something is to ask “what should I be doing instead?”
I don’t think I have significant problems with learned helplessness.
Note that, for the reasons I outlined, that isn’t good Bayesian evidence that you actually don’t. ;-)
If an area has been deleted from your map, you wouldn’t be expected to notice unless something forced you to compare your map with the territory in that area.
That being said, some people seem vastly less prone to it than others, so it’s certainly plausible that you might be one of those people. OTOH, those people don’t have a lot of “ugh” fields either.
...which in turn depends a bit on the current ratio. It’s easier to get happier when you’re already neutral or somewhat happy.
Mostly, I have people consider a circumstance associated with an existing negative emotion, imagine what it would’ve been like if it turned out differently (in order to access the positive feeling), then imagine what it would be like if they had the positive feeling upon entering that situation, and what they would’ve done differently.
That’s a very vague outline, but it is more or less a technique for getting rid of a learned helplessness in a given situation, when done correctly.
The trick is that “correctly” takes a while to learn, because learned helplessness has a tendency to obscure which aspect of a remembered situation is the leverage point for change, as well as what it is that your emotional brain wanted and gave up on in the first place. It’s generally much easier for one person to see another person’s blind spot than it is to see your own, though it gets easier with practice.
Sometimes, though, it’s hard to notice that you are even experiencing learned helplessness in the first place, because its only manifestation are a set of options that are missing from your mental map.… which means that unless you are looking carefully, you’re unlikely to realize they’re missing.
Or, you can notice when somebody else exercises those options, that some of your options are missing. (Which is why I recommend people pay close attention to the mindsets and thought processes of people who are succeeding at something they aren’t… it helps to identify where one’s own brain has blind spots.)
I’ll try out your technique a few times; sounds kind of interesting. I don’t think I have significant problems with learned helplessness. My reaction to observing that I’m not doing very well at something is to ask “what should I be doing instead?”
Note that, for the reasons I outlined, that isn’t good Bayesian evidence that you actually don’t. ;-)
If an area has been deleted from your map, you wouldn’t be expected to notice unless something forced you to compare your map with the territory in that area.
That being said, some people seem vastly less prone to it than others, so it’s certainly plausible that you might be one of those people. OTOH, those people don’t have a lot of “ugh” fields either.