Understanding ‘reaction’ and ‘response’, and how it can reduce anxiety and fear.

In my counselling, I often find that understanding System 1 and System 2 thinking can be beneficial for many of my clients. These two systems (proposed by Daniel Kahneman), represent the different ways that our brains process information. System 1 is fast, intuitive, and often relies on emotions and habits. It is the system that allows us to perform automatic tasks (like walking or driving) without much conscious effort. System 2 thinking is slower, more deliberate, and requires conscious effort. This system is used for complex tasks like problem-solving or decision-making. The problem is that individuals often apply System 1 type thinking to situations that may be better suited to System 2 thinking. And, often, we get stuck in System 1 thinking without realising.

Research from fields such as psychology, neuroscience, and behavioural economics, has consistently supported Kahneman's model. For example, studies have shown that different brain regions are activated when performing tasks that require automatic or controlled processing. Additionally, the Stroop Effect and Implicit Association Test give evidence for the existence of these two systems.

By understanding these systems, you can gain valuable insights into your thoughts, emotions, and behaviour. Subsequently, you are less likely to feel panicked, and more likely to make considered thinking when the situations allows for it.

You will also be able to:

• Recognize automatic thoughts and emotions: Many of our thoughts and feelings are driven by System 1, often without our conscious awareness. By recognizing these automatic reactions, you can challenge negative thought patterns and develop more adaptive coping strategies.

• Identify biases: Biases can influence our decision-making, sometimes leading to less desirable outcomes. By understanding the role of biases, you can make informed choices and avoid impulsive actions.

While System 1 can be helpful in many situations, it can create or add to a sense of panic or feelings of anxiety. System 1 is our fast, intuitive thinking system. When faced with a perceived threat or danger, System 1 can quickly jump to conclusions, often based on limited information or past experiences. This can lead to:

• Catastrophic thinking: System 1 may exaggerate the potential consequences of a situation, leading to feelings of overwhelming fear or dread.

• Overestimating threats: System 1 may overestimate the likelihood of negative outcomes, even when the actual risk is low.

• Automatic negative thoughts: System 1 can generate negative thoughts and beliefs that reinforce feelings of anxiety.

For instance, if someone sees a shadow and System 1 immediately interprets it as a potential intruder, this can trigger a rapid physiological response, such as increased heart rate and breathing, which can contribute to feelings of panic.

Thus, it is important to engage System 2 thinking, especially in high-stakes decisions. This can involve taking time to reflect, gather information, and consider different perspectives. This is a skill that can be developed with support and guidance in counselling or with an experienced professional in such ways:

• Mindfulness and meditation: Whilst not suitable for everyone, this can help you to become more aware of your thoughts and emotions, allowing you to step back from automatic reactions and engage in System 2 thinking.

• Cognitive-behavioural therapy (CBT): CBT techniques can help you retrain your System 1 reactions to be more adaptive and helpful. This might involve challenging negative thoughts and developing positive coping strategies.

• Exposure therapy: Gradually exposing yourself to situations that provoke fear or anxiety can help you overcome automatic fear responses and develop more rational thinking patterns.

• Goal setting and planning: Setting clear goals and developing plans to achieve them can help you engage System 2 thinking, and make more intentional decisions. It can also provide a framework from which to operate and work alongside.

• Self-compassion: Cultivating self-compassion can help you reduce negative self-judgment and increase overall well-being. It can often be useful to establish and maintain a sense of Radical Acceptance, and notice when a fear response happens but not allowing it to make decisions or inform behaviour.

• Slowing down: In today's fast-paced world, taking a moment to breathe deeply or simply pause before reacting can help you engage System 2 more readily. Slowing down helps our brain to process more information and to feel less reactive. Walking slowly instead of rushing places is a simple but powerful way to start slowing down.

Remember, the goal is not to get rid of System 1 thinking but to develop a balance between the two systems. By understanding their strengths and limitations, you can make more informed choices, improve your emotional regulation, and enhance your overall life satisfaction. With my clients in counselling, I have found this framework helps reduce anxiety and fear, and helps develop confidence and self-esteem.