BLOG: Become AWARE to overcome negativity

ByJohn D. Kelly IV, MD

I love my vocation. However, some days are truly more challenging than others. Like most orthopedic surgeons, office hours are more taxing to me than the thrill of surgery. Indeed, as Wayne M. Sotile, PhD, has elegantly written, the “high demand/low control” scenarios, such as my days in clinic, are the most emotionally taxing. I never know what awaits me in the next examination room, nor do I often feel confident that I can control the outcome of the encounter.

Contrast this to the OR, where I do have a good idea of what the shoulder or knee in room six is going to manifest. And my measure of control over the outcome, far exceeds that what I experience in the office.

When I am in the throes of clinic and I feel negative emotions descend upon me, I practice what noted psychiatrist and founder of cognitive behavioral therapy, Aaron Beck, MD, has recommended: I become AWARE.

Overcome negativity

The word “AWARE” has a double meaning: It denotes separating oneself from negative, distorted thinking, and represents a mnemonic and reminder for action steps that can help one overcome even the worst “bad hair day.”

Recognize that depression and anxiety are the result of distorted thoughts that may arise with even the slightest stressor. Distorted thoughts contain a lie, and are not to be believed or trusted. Recognizing the lurking “liar” in our minds, acceptance and simply acting through them are the keys to a more peaceful life.

AWARE contains the sequence of actions to overcome negativity. With practice, the enactment of these steps will bring an end to prolonged, negative mood swings and enable the surgeon to negotiate even the most demanding office hours.

Steps to become AWARE

Accept that there is negativity. Fighting negative emotions only gives them more power. As noted, psychologist Carl Jung, PhD, has stated: “What we resist, persists.” When we shake hands with negativity and merely let distorted thoughts run their course, clear and rational thinking will eventually emerge.

Watch your negative emotions. When we can observe that there is negativity, we recognize we are not our thoughts. Negative emotions are the result of distorted, negative thoughts. Faulty, dysfunctional thinking can lower serotonin levels, and manifest depression and anxiety. Instead of believing “I am anxious,” try saying to yourself, “I see there are anxious thoughts arising.” We are not our thoughts.

Act upon positive values. Although our minds may be steeped in negativity, we can decide to act on positive, timeless and sustaining values. Even in the midst of a funk, we can decide to treat our patients and staff with dignity, kindness and respect. We can still tell the truth and recommend what is best for our patients. In short, we can act as if we have already overcome our intrusive thoughts.

These actions, in time, will sow the seeds of a peaceful and fulfilled life. We can do them anyway.

Repeat the process. Repetition is necessary to change any habit. Our brains are the product of years of programming. Thankfully, the brain is plastic and can be re wired to develop more positive neural circuits in time.

Decades of dysfunctional thinking can be erased with practice.

Expect good results. More and more studies extol the value of belief in overcoming illness and adversity. When we believe that AWARE will yield positive results in our lives, it will.

Much data have indeed been accrued to support this cognitive behavioral approach to negative emotions. Time and practice are necessary to override years of habitual and dysfunctional thinking.

Remember, we are not our thoughts. When we can observe negative thoughts, rather than become them, they slowly lose their power.

Become AWARE the next time you sense negativity has overtaken you. Your patients, loved ones and even office hours be will radically transformed.

References:

Beck AT, et al. Anxiety disorders & phobias: A cognitive perspective. New York: Basic Books;2005.

Wiles NJ, et al. Health Technol Assess. 2014;doi:10.3310/hta18310.

Wiles NJ, et al. Lancet Psychiatry. 2016;doi:10.1016/S2215-0366(15)00495-2.

Disclosure: Kelly reports no relevant financial disclosures.