Polar Bears
You might be familiar with that famous thought experiment involving a polar bear. It goes something like this - don’t think of a polar bear…. try as hard as you can….don’t let a polar bear come into your mind...NO POLAR BEARS !
What happened?
I bet you thought of a polar bear.
Ironic process theory refers to the process by which suppressing thoughts (e.g., intrusive thoughts, anxious thoughts, urges to drink) can lead to such thoughts emerging with vengeance. This theory posits that there are two cognitive processes at play here. One process is deliberate and is focused on searching for and generating self-distracting thoughts (e.g., thoughts unrelated to polar bears). It requires effort and resources to do this and can be ineffective. The second process is non-conscious and is a monitoring system. This system is focused on searching for the thought that is the target of suppression. Depending on the amount of cognitive load present (e.g., stress or distractions in the environment) the process focused on generating self-distracting thoughts can be eroded (see Wang D (Adam), Hagger MS, Chatzisarantis NLD, 2020 for further information and greater detail).
Crisis survival skills in DBT can involve distraction by pushing away your thoughts. For example, noticing yourself ruminating and yelling “NO!” or “STOP!”, or imaging your concerns being put in a box on a shelf. This might be an effective form of distraction but it’s likely to have short-term effects. There is an important difference between effective distraction and avoidance. If you aren’t sure whether you are effectively distracting yourself or engaging in avoidance, it might be helpful to ask yourself the following questions :
Can I do anything to solve this problem right now? For example, if you are worried about a mistake you made at work but you are at home, the answer is no.
How effective am I going to be right now if I try and solve the problem? Will I make things worse or better? For example, are you too emotional to think clearly? Will problem-solving take away from much needed rest?
Do you think you avoid or distract yourself from your version of the polar bears? The key takeaway is that effective distraction can lead to problematic avoidance if we never return to the problem. If we continue to distract ourselves without an intentional end in sight, don’t return to problem solving, or find ways to accept our experiences and the situation.
A bit about the author
Melanie Adamsons is a Registered Clinical Counsellor at Latitude Counselling, and specializes in DBT, CBT and client-centred therapy