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Reduce your anxiety and depression test

I'll show you a technique - attention bias test - used by Elaine Fox - to reduce your stress and anxiety. She is psychologist and neuroscientist on the science of emotions. She introduces you to cognitive bias modification - CBM. There have been many studies of CBM involving several thousand people. The idea is you reduce your unconscious negative bias by training yourself to seek out the positive. Do this task at least 3 times a week over a 6 to 8 week period. At the end of period, you can take the attention bias test again to see whether there has been any change. The majority of people who have been studied showed a significant reduction in their negative bias. If you feel you're in a particular negative mood, you can do ten minutes of this test and you know it can kind of just boost that bias. It looks incredibly simple but there is evidence it will combat anxiety, though not depression. It is important to know that this is still an experimental technique and there is not yet enough evidence that CBM is effective as a therapy for clinical anxiety and depression. There is evidence that Cognitive Bias Modification can shift negative biases in a more positive direction and the theory is that this should ultimately be helpful in overcoming negative thinking patterns. However, if you suffer from severe anxiety or depression you should seek professional help from a clinical psychologist.
Testimonial So, have seven weeks of mental training made any measurable difference to my brain? I get the results for my reaction times to the face test. Seven weeks ago, my reactions to the happy faces were much slower than the angry onesreactions to the happy faces were much slower than the angry ones, but this has now reversed. I'm much quicker to react to happy faces. This suggests I may be noticing the positive more in my everyday life. I'm just impressed that it comes up with the results. Mine is just one result but it fits in with studies which suggest that this technique can reduce negative bias and anxietystudies which suggest that this technique can reduce negative bias and anxiety. And the changes in my cerebral asymmetry are also fascinating. The activity in my right frontal cortex has significantly reduced, which suggests a shift towards a positive mental state. (Michael Mosley)
 


Use this attentional training test (widely used in psychological science) to reduce your anxiety. Basically, it's very simple. If you just press START, you'll see an array of faces. Your task is simply: to click on the happy face. You can do this test three times a week. If you want to see the time in which you solve the test, use START TIMER button before starting and STOP button after you have finished. To put the timer to zero, use RESET button.
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