Are you lacking direction in life? Not sure which way you should turn?
Do you have a big problem with no idea how to proceed? Like whether you should quit the job you hate?
Or perhaps you’ve lost your job and have no idea what the hell you should do next?
Maybe you’re simply having a bit of trouble processing difficult emotions?
Whatever it is, dear readers, fear not – for I have something that can help you formulate the ultimate solution (no promises).
Introducing the CLEAR model! An outstanding structured approach for decision making and problem solving in everyday life!
(Is it just me, or did that sound like a 90’s television commercial?)
Let’s get into it.
The CLEAR model stands for:
C – Clarify what the problem is.
L – Look for information and ideas.
E – Evaluate options.
A – Act on your decision.
R – Review how it is working.
Simple yet elegant I think you’ll agree.
“Wherever did you come up with such a brilliant formula?”
A great question Bob, thank you for asking. The answer is… I stole it of course!
We pilots are taught it as a way to deal with problems we might encounter outside our normal day-to-day operations. It achieves this by providing a series of defined steps to work through in order to (hopefully) achieve a safe outcome.
As the brain is a single channel processor that can only do one thing at a time (yes multi-tasking is a myth), this helps prevents it from being overloaded during periods of high stress and/or workload. (And I think we can all agree that it’s a time of high fucking stress Bob!)
The problem with high levels of stress is it may overload your very simple single channel processor (I know it does mine), which can result in one or more of the following:
- – Tunnel vision (or fixation) – focusing on one input to the exclusion of other vital data.
- – Unconscious rejection of conflicting data.
- – Slowing down of your decision making or, in the extreme, inability to make any decisions at all.
- – Impulsiveness – the desire to restore control makes you leap into action too early.
I think you’ll agree those aren’t very helpful responses Bob, especially for pilots.
“But why, exactly, do you think a model designed for flight crew to problem solve on the flight deck of an aeroplane would be of any use to me?”
Another great question Bob! I asked myself the exact same one and let me tell you the answer I came up with: Why not?
But don’t just take my word for it Bob, let’s examine a working example completely unrelated to the realm of aviation. Let’s examine how we might apply the CLEAR model to someone who is dealing with depression and/or anxiety – hardly the sort of problem flight crew look at solving on a aeroplane I think you’ll agree!
The Clear Model As Applied To Depression:
1 – CLARIFY
People who are depressed will often state I am depressed or I am anxious. However no one is depression, no one is anxiety. These are merely things one experiences.
One of the big problems many people with mental health issues have is this kind of identification. They believe it is part of who they are. But this isn’t true.
Already we can see the importance of clarifying the problem.
A much more accurate thing to say would be, ‘I am currently experiencing feelings of depression or anxiety.’ This is a very significant shift in terminology that can help you to step back from your emotions.
If you want to go a step further by introducing some deep Buddhist wisdom (and I know you do Bob) you might say in third person, ‘James is experiencing feelings of depression or anxiety.’ So as to introduce the idea (and reality) that you are not your ego. That the I is not me. (Wow, my simple single processor is on fire!)
Anyway we could go on about how to properly clarify the problem but I don’t want to bore you Bob. At any rate, I think you’ll agree, we’re off to a winning start!
2 – LOOK
Observe. Simply be with whatever it is that is arising. Obviously this will work best if you can find somewhere quiet to sit without distraction. Yes Bob, that means you’ll need to put away your phone.
Once you have, be sure to take a few deep breaths and settle yourself. Maybe run through a quick body scan – place your hand on your heart if that helps – and then simply sit and observe.
Remember you’re not trying to achieve anything at this stage. You’re simply trying to observe what is going on from moment to moment. Run through your five senses if that helps. Use this time to gather information about what your emotions really feel like within the body.
If a thought arises, simply note it then come back to feeling your bodily sensations. Ultimately you want to go toward your negative emotions so you can observe them in fine detail.
Don’t resist them bob! Trust me.
This won’t be easy of course, especially if you’re new to the game of meditation but I promise you the long term benefits of having such a practise whenever faced with difficult emotions will pay off handsomely.
Anyway I’m sure you don’t need me to run through a meditation routine with you on here. You get the point Bob. Sit and look.
3 – EVALUTE
This is the part of the session where we introduce some curiosity. Maybe you can ask some questions such as, What triggered my emotional state today? What was it that caused my reaction? What false belief or narrative are driving these feelings? Moreover, what emotions am I trying to avoid that I need to feel? What are those feelings trying to tell me that I don’t understand?
After asking these question sit back and see what arises. I find this kind of exercise extremely useful for deriving insight whenever I have a reaction to something I don’t fully comprehend.
There are, of course, many different kinds of meditation practises you could apply to dealing with such emotional states, but once again I don’t want to bore you Bob.
4 – ACT
Now this will depend on what responses you derived from part 3 of this exceptional CLEAR model and how bad you suffer from said emotional problems.
It goes without saying that the most obvious thing to do if suffering from any kind of depression or mental health issue is to seek professional help.
Are you a therapist Bob? No?
Worth a shot.
Anyway, the next best thing, if you can’t afford a therapist or don’t feel you’re ready to face your demons yet (I won’t judge – it took my simple single processor a long time to pluck up the courage and ask for the help it needed) is to talk to your loved ones.
You’re not burdening them by opening up. If they love you they’ll want to know. Trust me Bob. It burdens them more not knowing.
Aside from those very obvious actions the next thing you can do is practise self-compassion. Place your hand on your heart and tell yourself, it’s ok. I’m here for you. Let me feel you. Whatever kind language speaks or works for you.
It’s important to state that you don’t fight depression or anxiety, you’re meant to accept it.
As Carl Rogers once said, “The curious paradox is that when I accept myself just as I am, then I can change.”
5 – REVIEW
This brings us to the final part of this most astonishing CLEAR model. Review or reflect.
Some questions you might consider: How did that work out? What can I add to the practise next time that might help me? Maybe I can add journalling as a way to write down what arises during such a practise? Am I still suffering from the same issues and thought patterns that I have for years on end?
If that last one is true then maybe it’s time to concede that you really do need professional help. I strongly encourage all with such issues to do exactly that. At the end of the day all these tools are helpful at managing your mental health but if you have some deeper issues it’s imperative you seek the professional help you need. There is absolutely no shame in this. Remember it is never too late to get the help you need. Never.
That’s all from me today Bob.
I hope this helped.
HELPLINES, SUICIDE HOTLINES, AND CRISIS-LINES FROM AROUND THE WORLD