There are two ways to manage your anxiety. The first one is to learn a bunch of techniques to subdue it every time it comes up. The second is to unlearn the insecurities that trigger your anxiety in the first place so that form of anxiety simply never arises again. Which would you prefer?
Now, these two approaches don’t just apply to anxiety. In fact, they’re fully general. They’re the two ways you can grow: by adding and by subtracting. By learning and by unlearning.
Learning is acquiring new skills: how to ride a bike, new communication techniques, new breathing techniques. Like “adding code” to the mind.
Unlearning is the removal of (previously learned) harmful patterns: deleting social anxiety, stopping self-loathing, undoing the tensions that create chronic pain. “Deleting code” from the mind.
People often over-index on learning at the expense of unlearning.
Similarly, most growth advice focuses on learning, not unlearning. You’ve probably heard advice like “learn to set boundaries”, “learn nonviolent communication”, “learn to be present”, “learn to say No”, “learn to handle conflicts well”, “learn to accept yourself”. Maybe you've even given this advice yourself.
But… none of these—setting boundaries, being present, saying no…—require much learning! Actually, they mostly require unlearning: unlearning the insecurities that stand in the way of these natural capacities.
When people feel safe, they excel at being present, expressing desires, and saying no, even if they never studied ‘how to set boundaries’ or learned ‘authentic communication’ techniques! These so-called “skills” are totally natural.1
Relaxation, love, self-acceptance, happiness, flow… all of these are effortless defaults that get papered over by learned tensions. You don’t learn how to do them. You unlearn the tensions that obstruct their natural flow.
It sounds too good to be true, but it’s possible! First a personal example: I used to have immense trouble with saying No, being in conflict, “accepting myself”, etc., and now I just… don't. The same is true for what used to be my largest insecurities: dating. I’d get anxious and weird, overthink, and be extremely risk-averse. Then I unlearned my insecurities and, finally, when my current girlfriend and I got together, my body had so little tension it just felt pleasantly… “hollow”. (Almost2) no insecurities arose.
Another example found in the wild:
Note how when someone completely resolves their anxiety, they don’t just “learn” to manage it; their system forgets the triggers that used to create it. When patterns and insecurities get deeply unlearned, they stop arising entirely.
In some cases, people literally forget they ever had the issue. I see this with clients: it can be necessary to remind them what they used to feel insecure about, lest they think no progress has occurred (!)
So… choose unlearning. You’ve learned too much. It’s time to unlearn!
Next:
Bottlenecks to unlearning your anxiety
You’ve been in therapy for years—so why do you still feel anxious all the time?
You may wonder, “But, if they’re ‘natural’, why are they so uncommon?” Answer: because there are incentives to be bad at them. Example.
There were two, but they were very small. They evaporated once I noticed them.
very helpful!