A Nifty Mental Hack to Help You Better Navigate Life’s Challenges

I remember sitting at my desk one day, in spring of my senior year, feeling a little overwhelmed about the idea of deciding where to go for college.

I had an intriguing set of schools to choose from, but conspicuously absent from the list were the two schools that I really had my heart set on. And at that point in my life, receiving the telltale thin envelopes in the mail represented my biggest failure and disappointment. It doesn’t seem like such a big thing now, but at the time, it was a confusing mix of conflicting emotions and uncertainty as I tried to sort through this decision.

Life is full of challenging, confusing, and uncertain moments. Situations where there are no clear answers, and it’s difficult to make sense of it all.

Like the breakup of a long-term romantic relationship. Or a conflict between friends. A decision about whether to switch teachers, studios, or even transfer to a different school. A growing rift between personalities in a quartet. How to deal with a stand partner who totally hogs up too much space.

Conventional wisdom suggests that we should reflect on these experiences. To try to better understand our feelings and reactions to the situation and process them so we can achieve some sense of direction or closure. And certainly, there are times when this does seem to help.

But then there are the other times. Times when this kind of introspection just makes things worse. Leading to endless replays of the situation in our head, making us even more upset, and digging ourselves even deeper into the hole we’re trying to get out of.

So what are we to do? Just pretend it never happened and move on?

Certainly not. But it does seem that there may be a better way to navigate life’s challenges when they drop out of the sky and leave a mess on our head hands1.

Solomon’s paradox

One of my mentors once remarked that we are often geniuses when it comes to our friends’ problems, but idiots when it comes to our own.

Have you ever noticed this in your life? Where you are able to provide expert advice to a friend who is questioning the long-term prospects of their relationship, but when you find yourself in the same situation, everything feels much murkier and it’s much less clear what the best course of action may be?

Research suggests that there is something to this. And there’s even a cool name associated with this effect – Solomon’s paradox – named after King Solomon (who was known for his wisdom and judgment, yet seemingly lacked the ability to apply this insight to his own life).

Wise reasoning

A pair of researchers recruited 104 college students who were currently in a romantic relationship, and randomly assigned them to one of two groups.

One group was prompted to imagine vividly a situation in which they had been cheated on by their partner.

The other group was prompted to imagine vividly a situation in which their best friend’s partner cheated on them.

After a few minutes of reflecting on this scenario, they were asked a variety of questions that were designed to gauge how effectively they could step back and see other perspectives, recognize the possibility of change, consider various ways in which the future could unfold, and think about the situation more thoughtfully, less clouded by the emotion of the moment.

As expected, the students who imagined their friend being cheated on scored higher in measures of “wise reasoning.”

Self-distancing vs. self-immersion

On its own, this is intriguing, but perhaps not to the point of shouting gleefully from the rooftops.

But this is actually part of a larger body of research which suggests that this technique of taking ourselves out of the situation, and imagining that a friend is going through it instead (a.k.a. “self-distancing”), can help us navigate challenging situations more skillfully and make better decisions.

How so?

It seems that people who engage in “self-immersion” tend to experience more emotional distress as they re-experience the situation and the hurt/anger/shame/etc. associated with the events. All of which keep us stuck in the emotionality of the situation and make it difficult to think through the situation more clearly.

An example

As an example, here are two stream-of-consciousness samples of participants’ thoughts described in a similar study. Try to guess which one engaged in self-distancing, and which in self-immersion2.

  1. “Adrenaline infused. Pissed off. Betrayed. Angry. Victimized. Hurt. Shamed. Stepped-on. Shitted on. Humiliated. Abandoned. Unappreciated. Pushed. Boundaries trampled upon…”
  2. “I thought of the days and months running up to the conflict and was reminded of the academic stress and emotional turmoil I was going through combined with a lack of satisfaction with things in general. All these underlying currents and frustration led me to be irritable and thus sparked the conflict over a silly argument…”

So it’s not that we need to become unfeeling robots in the face of frustrating audition setbacks or annoying-stand-partner issues, but channeling a tiny bit of the inner Vulcan in us (yeah, I know, I can’t believe I made a Star Trek reference either), might help us not only feel better, but resolve the situation or engage in more productive problem-solving too.

Take action

So the next time life gets complicated, instead of trying to figure out how you should handle it, imagine that it’s your friend instead whom you will be advising. What do you think he or she ought to do in this situation? Here are a couple specific ways to help make that mental switch:

1. The “Fly on the wall technique”3

Whether it’s an argument with a loved one, or your annoying work colleague who insists on playing consistently sharp but disavows it whenever so accused, try imaging the situation as if you were observing it from another’s perspective (e.g. “visualize the experience from the perspective of a fly on the wall…try to understand your ‘distant self’s’ feelings.”) rather than engaging in self-immersion (e.g. “visualize the experience through your own eyes…try to understand your feelings”).

2. The “Think in the 3rd person technique”

Or, if you’re struggling with a difficult passage, and are at your wit’s end because it doesn’t seem like anything is getting better despite your best efforts, try engaging in a little 3rd person problem-solving dialogue (e.g. Timmy’s 16th notes are uneven. Is Timmy focusing on an inner pulse? Or counting? Or hearing the cellos? Or too worried about rhythm and second-guessing everything?) vs. 1st person shaming (e.g. &$%#, my rhythm is horrible. What’s wrong with me? How am I ever going to win an audition if I can’t even play this one passage right?). More on this here, if you’re intrigued.

Footnotes

  1. This gratuitous reference to bird poop brought to you by my kids, who recently had a long debate in the car about whether birds pee or not. Siri eventually settled the argument. And no, birds do not pee.
  2. (It’s the second one)
  3. From Making Meaning out of Negative Experiences by Self-Distancing

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Performing at the upper ranges of your ability under pressure is a unique skill – one that requires specific mental skills, and perhaps a few other tweaks in your approach to practicing too. Elite athletes have been learning these techniques for decades; if nerves and self-doubt have been recurring obstacles in your performances, I’d like to help you do the same.

Click below to learn more about Beyond Practicing – a home-study course where you’ll explore the 6 skills that are characteristic of top performers. And learn how you can develop these into strengths of your own. And begin to see tangible improvements in your playing that transfer to the stage.

Comments

8 Responses

  1. Hi Noa! So…it that all there is!?! Is that all there is, my friend?!? Then let’s go dancing… Wait, there’s a song in there somewhere.

    I was eagerly awaiting a conclusion, a summary. But just like real life, there is no magic answer.

    But the waffle recipe is great and we thank you for that!

    Back to being a fly on the wall, or seeing a fly swatted heading my way. Argh!

    Bruce Burgess

    1. Hi Bruce!

      I know – it does sound like one of those “wait, that’s it?” kind of techniques. I think it’s something we have to try to experience; at least for me, it’s very tempting to stay stuck in my own perspective. Takes a bit of effort to adopt a 3rd person perspective, but has been surprisingly helpful.

      And thank you for the honey – the kids especially enjoyed it, as it was unlike any kind of honey we’ve had before!

  2. I think this is a great technique and may prove very helpful in the future. I will certainly keep it in mind and apply it to processing my next drama when it arises. I am guessing i wont have to wait long.
    Thank you.

  3. 1. Stepping back (psychologically) and considering the overall circumstances is also a valuable perspective in a marriage – indeed it’s essential. Spouse might be in their own difficult situation of some kind (tough supervisor at work, career change, health, etc). That’s what a marriage is for, so someone close can be a support system here and there, rather than approaching an issue from their own position only.
    2. Not sure this is directly relevant here, but sometimes when talking with a person considering some kind of decision, I suggest that they project their potential decision into a time, say, 6 months or a year from now. How will they feel if they make choice A? or choice B? or…… I guess that’s a version of “fly on the wall.” Amazing how someone can feel helped by this thought.
    3. About “right now” reactions (the music stand hog, for example): “A soft answer turneth away wrath.” Sometimes the tone of voice and attitude of the suggestion or request can make a big difference. – At least worth a try before getting emotional and frustrated and showing it.

  4. Regarding the “third person” approach, I use this all the time as a teacher of young band students. Rather than single out any one person’s technical errors, I tell them about my imaginary friend “Beginner Bob,” who once made a similar technical error. This way I can show them a comparison between the current technical level and the goal: “My friend Beginner Bob played it like this, but YOU know better that we should play it like this.” I might also say, “Beginner Bob made this mistake, if you found you did that as well, here’s how to fix it.”

  5. I have always thought music is your topic in a sort of red herring kind of way. Or maybe a Trojan Horse kind of way. You got to my inbox for music but you get to my heart through your relentless pursuit of efficiency and competence — in everything.

    1. Thanks, Penelope. I always liked the Phil Jackson quote “Not only is there more to life than basketball, there’s a lot more to basketball than basketball.”

      I think there’s a lot more to music than music too.

    2. Same here!! I find myself utilizing some of the things I learn here in everyday life. In fact, we used the study on learning something in the evening and then reviewing it the next morning with our 1st through 5th graders with their Bible verse memorization! The children’s minister was amazed!!

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