How to Stop Frightening Experiences From Driving Anxiety and Phobia – New Research May Have Found a Simple Way

How to Stop Frightening Experiences From Driving Anxiety and Phobia - New Research May Have Found a Simple Way

Traumatic events, such as car accidents, can leave a lasting scar. These experiences can create persuasive, powerful memories that can drive lasting fear and avoidance of similar situations. Now, researchers have found a surprising, and surprisingly simple, way to stop a frightening experience from becoming a more enduring, more troublesome force.

New research, published in the journal Molecular Psychiatry, found that playing the popular computer games Tetris, or Candy Crush, after a traumatic experience can interrupt the formation of recurrent, intrusive memories.

Memories of traumatic events are powerful. Rather than being the raw data of an event, they can hold the intense emotion, and the frightening sights and sounds of the original experience. Recalling the memory can feel more like a ‘reliving’, than a remembering. Understandably, replaying any type of frightening event in this way can significantly interfere with day to day life. Eventually, it can lead to phobias, acute stress, post-traumatic stress disorder, depression, anxiety and prolonged grief.

Let’s talk about the research.

Based on insights from neuroscience and their findings from previous research, the researchers wanted to explore whether a simple activity could prevent memories of a traumatic experience from causing ongoing distress. 

The study involved 71 participants who had each been involved in a traumatic road accident, and were waiting in the emergency department at a hospital. Participants were divided into a ‘gaming group’, who were given the computer game intervention, and a control group who weren’t. Within six hours of the accident, participants in the gaming group were asked to remember the road accident and play Tetris for about 20 minutes.

In the week following their road accident, the people in the gaming group experienced 62% less intrusive memories, compared to the control group. They also reported less distress.

‘A brief psychological intervention including Tetris offers a cognitive ‘therapeutic vaccine’ that could be administered soon after a traumatic event to prevent the recurrence of intrusive memories of trauma in the subsequent week’. – Lalitha Iyadurai, University of Oxford.

The researchers suggest that drawing, or other video games that combine visual and spatial tasks, such as Candy Crush, could also have similar benefits. They also propose that these activities may be more beneficial than activities that focus predominantly on verbal tasks, such as reading or crosswords.

Traumatic memories without the trauma. How does that work?

Previous research published in the Journal of Neuroscience has found that the enduring fear that comes from a frightening incident is consolidated in memory at two critical periods. The first is at the time of the trauma, and the second is three to six hours later. Over this time, a series of chemical and electrical processes in the brain work on transferring short-term memories into long-term ones. If something happens to interrupt this process, the memory will be more fragile, and the fear attached to that memory will be less.

What this means is that between the point of trauma, and up to six hours later, there is an opportunity to stop a fearful event becoming fully consolidated in memory with the emotions, sights and sounds of the original trauma. This doesn’t mean people will lose the memory of the incident. What it means is that if the process of memory formation is interrupted at this critical period, the memory will be there, but the emotion connected to the initial event won’t be as intrusive. This makes it less likely that the memory will become a traumatic ‘reliving’ of the event every time it is recalled.

So practically speaking, what does it mean?

The best part of these interventions is that there are no side-effects. Although more research is needed to determine their effectiveness on a broader scale, there is no harm in using them following any frightening incident to try to lessen the longer-term impact of the trauma.

Long-term fears and phobias often have their roots in a single incident that generalises to similar experiences. Examples include a scary encounter with a dog that generalises to a fear of all dogs, a fright from a popping balloon that transfers to a fear of balloons, choking on food that transfers to a fear of swallowing, being skittled by a wave that transfers to a fear of the ocean – and so many more. Fears and phobias tend to drive avoidance and can assume much more control of day to day life than they deserve. Steering behaviour to avoid any chance of another traumatic experience might seem sensible, but it can also steal a lot of life. Avoidance can have a lengthy reach, affecting not only the person with the fear, but also the people who are close to them who miss out on their presence, or who have to also rearrange plans to accommodate the fear.

It’s a fact of being human that occasionally, things might happen that make us feel powerless, helpless and frightened. If this happens to you, or someone close to you, playing a visual-spatial game for 20 minutes such as Tetris or Candy Crush, within the first six hours of the incident could potentially stop the incident becoming more intrusive and traumatic than it deserves.  

And finally …

We humans are driven by emotion, and when that emotion is a traumatic one, the memory of it can be enduring and intense, and it can drive behaviour for the long term. When the brain stores traumatic memories, the emotions attached to the initial experience can be stored in such a way that they are accessed every time the memory is recalled. Rather than being a memory, it is experienced as a ‘reliving’. This gives life to the initial event, creating recurring trauma, fear and pain with every recall. Eventually, it can lead to anxiety, depression, or an intense and prolonged emotional response.

More research is needed to test the long-term benefits of playing video games or drawing as part of protecting a person from intrusive memories after a traumatic event. In the meantime, if there is any potential at all for such a simple, safe and available way to limit further trauma, there would seem no reason not to have it as part of a response to any frightening experience.

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7 Comments

Ck

Interesting article, just now reflecting on this whole concept, disrupting emotional memory something to think long and hard about

Reply
The Episode Team

I’ve been traumatized but mentally and emotionally… and it hurts me every time I think of it and it numbs me every time someone triggers it, It is anxiety but I’m afraid its going t over power me

Reply
Karen - Hey Sigmund

If your symptoms are getting in the way like this, I would really encourage you to get some outside support from a professional who is used to dealing with this. There are very effective ways to manage anxiety, and there are people who can help with this. If you can, talk to a doctor, psychologist or counsellor so they can help you to strengthen against your symptoms and stop you from feeling so overwhelmed by them.

Reply
Gail

I have an opinion based on practice that spacial excercises do help as therapy to relieve the mind of difficult and traumatic memories . It is also helpful in regaining a regulated emotional balance in the case of a weak mind such as occurs in severely disabled combined with autism . My concern is that the dependence on electronics is going to cause other weaknesses over the long term , I would like to suggest that cooking , drawing , clay structure ,knitting and colouring are healthier forms of spacial brain stimulants.

Reply
Karen - Hey Sigmund

Thank you for sharing your experience of this. The researchers suggest that drawing may have similar results, and it’s very possible that the other suggestions you have made might do the same. This is only initial research, and more is needed. The positive in using a computer game is that it tends to be something very accessible in the sixh-hour window following a frightening experience. It’s fascinating research and I hope the researchers extend their word to explore the effects of other activities, such as the ones you have mentioned.

Reply
Jean

What a useful piece of research! Thanks for publishing! It should be sent to all hospital ERs?

Reply
Karen - Hey Sigmund

Thanks Jean. I agree – it’s a wonderfully practical study. I hope it is read widely by practitioners, and I hope the researchers extend their important work.

Reply

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For our children, we start building the foundations for adolescence in their earliest years - the relationship we’ll have with them, who they are going to be, how they are going to be. One of the things we’ll want to build is their capacity to know their own minds and be brave enough to use it. This isn’t easy, even for adults, so the more practice we give them, the more they’ll be able to access their strong, brave, beautiful minds when they need to - when we aren’t there.

This means letting them have a say when we can, asking their opinions, and letting them disagree.

When kids and teens argue, they’re communicating. We need to listen, but the need won’t always be obvious. When littles argue because it’s spaghetti for dinner and ‘I hate spaghetti so much’ (even though last week and the 5 years before last week, spaghetti was their favourite), they might be expressing a need for sleep, power and influence, or independence. All are valid. When your teen argues because they want to do something you’ve said no to, the need might be to preserve their felt sense of inclusion with their tribe, or independence from you. Again, all valid. 

Of course, a valid need doesn’t mean it will always be met. Sometimes our needs might need to take priority to theirs, such as our need to keep them safe, or for them to learn that they can still be okay if everything doesn’t go their way, or that sometimes people will have conflicting needs that need to take priority. What’s important is letting them know we hear them and we get it.

It’s going to take time for kids to learn how to argue and express themselves respectfully. In the meantime, the words might be clumsy, loud, angry. This is when we need to hold on to ourselves, meet them where they are, let them know we hear them, and step into our leadership presence. We might give them what they need because it makes sense and because there isn’t enough reason not to. Sometimes, after giving them space to be heard we’ll need to stand our ground. Other times we might solve the problem collaboratively: This is what you want. This is what I want. Let’s talk about how we can we both get what we need.♥️
Anxiety will always tilt our focus to the risks, often at the expense of the very real rewards. It does this to keep us safe. We’re more likely to run into trouble if we miss the potential risks than if we miss the potential gains. 

This means that anxiety will swell just as much in reaction to a real life-threat, as it will to the things that might cause heartache (feels awful, but not life-threatening), but which will more likely come with great rewards. Wholehearted living means actively shifting our awareness to what we have to gain by taking a safe risk. 

Sometimes staying safe will be the exactly right thing to do, but sometimes we need to fight for that important or meaningful thing by hushing the noise of anxiety and moving bravely forward. 

When children or teens are on the edge of brave, but anxiety is pushing them back, ask, ‘But what would it be like if you could?’ ♥️

#parenting #parent #mindfulparenting #childanxiety #positiveparenting #heywarrior #heyawesome
Except I don’t do hungry me or tired me or intolerant me, as, you know … intolerably. Most of the time. Sometimes.
Growth doesn’t always announce itself in ways that feel safe or invited. Often, it can leave us exhausted and confused and with dirt in our pores from the fury of the battle. It is this way for all of us, our children too. 

The truth of it all is that we are all born with a profound and immense capacity to rise through challenges, changes and heartache. There is something else we are born with too, and it is the capacity to add softness, strength, and safety for each other when the movement towards growth feels too big. Not always by finding the answer, but by being it - just by being - safe, warm, vulnerable, real. As it turns out, sometimes, this is the richest source of growth for all of us.
When the world feel sunsettled, the ripple can reach the hearts, minds and spirits of kids and teens whether or not they are directly affected. As the important adult in the life of any child or teen, you have a profound capacity to give them what they need to steady their world again.

When their fears are really big, such as the death of a parent, being alone in the world, being separated from people they love, children might put this into something else. 

This can also happen because they can’t always articulate the fear. Emotional ‘experiences’ don’t lay in the brain as words, they lay down as images and sensory experiences. This is why smells and sounds can trigger anxiety, even if they aren’t connected to a scary experience. The ‘experiences’ also don’t need to be theirs. Hearing ‘about’ is enough.

The content of the fear might seem irrational but the feeling will be valid. Think of it as the feeling being the part that needs you. Their anxiety, sadness, anger (which happens to hold down other more vulnerable emotions) needs to be seen, held, contained and soothed, so they can feel safe again - and you have so much power to make that happen. 

‘I can see how worried you are. There are some big things happening in the world at the moment, but my darling, you are safe. I promise. You are so safe.’ 

If they have been through something big, the truth is that they have been through something frightening AND they are safe, ‘We’re going through some big things and it can be confusing and scary. We’ll get through this. It’s okay to feel scared or sad or angry. Whatever you feel is okay, and I’m here and I love you and we are safe. We can get through anything together.’

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