Mental blocks

Type of psychology: Biological bases of human behavior; Health, Neuropsychology

A mental block is a sudden disruption in thought or performance, such as being unable to find the right word or recall something from the past, having unusual difficulty completing a routine or typically easy task, or going blank in a stressful social situation. They can range from minor to severe, and may be seemingly random or connected to some type of psychological repression. Mental blocks are common and can be avoided, overcome, and even eliminated in many cases.

Introduction

The term "mental block" has been around for many years and utilized to describe a number of different phenomena. Often, a person is unable to recall an event, or something of importance or relevance. Sometimes, psychologists who align themselves with Freudian psychoanalytic theory would refer to this as "unconscious resistance" referring to some defense mechanism. There are several hypotheses regarding this phenomenon, and each will be described briefly.

One explanation for the mental block is simply that there are memory problems. Some people have a well-developed memory, and do not need to write things down to remember them. Other individuals do not have a large capacity or memory storage space and thus, while they may have learned something, or been introduced to someone, they may not have learned or repeated the information adequately in order to have learned the information.

Other individuals have difficulty with the construct of the mental block because of apprehension or anxiety. There may be some fear or trepidation about some issue, or there may simply be a concern about appearing foolish or not too bright. Anxiety can take many different forms to result in a mental block. The fear may be so overwhelming that all psychic energy is devoted to attempting to cope with the situation. Some individuals have better coping skills than others, and have learned how to deal with a highly anxious situation. Some individuals take a deep breath, relax, and try to make associations so as to be able to deal with the mental block and be able to adjust accordingly.

Performance anxiety is a type of stress that may result in a mental block in terms of not knowing what to do in a certain situation. There is also free floating anxiety, which refers to the fact that some people are in a constant state of stress or anxiety. There is pervasive fear or anxiety, due perhaps to some event or trauma. There is even anticipatory anxiety which refers to the fact that some individuals become anxious because they are aware that there is a pending event which is going to elicit anxiety and they despise this feeling.

Some mental blocks could be described as retrieval problems. In such instances, there is no anxiety, but simply a sincere attempt to try to recall a person's name or some other bit of information. Often this is referred to as the tip of the tongue phenomenon. The person literally works at trying to reconstruct some information, or form some association so that they are able to piece together some data or information so as to be able to recall or retrieve certain information. This type of mental block varies by age, as some individuals have a more difficult time recalling or retrieving information learned many years ago. Some individuals have a mental block when asked to recall a specific place or time or event that occurred many years ago. Many items simply fade with the passage of time if they are not mentally reviewed. Other events fade and decay as they are simply not very relevant or linked to anything of critical importance or anchored to another important event.

Information overload refers to efforts to learn, memorize, or master too much material in too brief a period. People need a certain amount of time to assimilate and accommodate new information. When someone attempting to learn a large body of information is asked to recall a specific piece of the information and cannot, they may be described as having a form of mental block. Their memory may have been inundated with too much new data in a short span of time, making it difficult to process and recall any information.

Some individuals may experience more frequent mental blocks than others, and they may have a low frustration tolerance. When one believes that everything should be simple and easy, a temporary mental block takes on greater importance. This can cause the individual to become exasperated or frustrated, which does not facilitate the retrieval of the desired information and in fact often makes it more difficult. For some, coping with mental blocks may require simple relaxation. This alleviates the stress and frustration that further exacerbates the situation. Some may utilize a piece of paper and pencil or other tools in an attempt to reconstruct the needed information, or to provide links and clues for future use.

Many writers frequently experience mental blocks, enough that the term "writer's block" has become a common phrase for any difficulty with the creative process. Some authors have difficulty beginning a piece they are attempting to write, and others may have difficulty resolving a literary situation involving plot or characters. Musicians, artists, and others pursuing creative endeavors can experience writer's block as well, and it may be temporary or ongoing and even career-threatening.

There is little empirical research on the phenomenon of mental block. No single cause or explanation has been found for these mental lapses. Some experts suggest that certain types of mental blocks are connected to repression, including attempts to forget traumatic or otherwise stressful information, which then impairs memory in other ways. Other blocks may be related to lack of sufficient stimulation, such as in the case of a writer who needs to read or experience new aspects of life in order to overcome a block. In some cases it could also be that the individual experiencing a mental block simply has not slept well, has not eaten for a while, or is having a stressful day.

Almost all people have mental blocks at one time or another, though they may be referred to by different names, such as brain freeze or brain cramp. Sometimes examples by prominent figures are picked up by the mass media, in which case they may be damaging to the individual's public image. For example, at a US presidential debate Texas Governor Rick Perry was asked to name three departments that he would eliminate if elected president. He was able to state two, but after a "brain freeze" was not able to name a third. Regardless of what caused the block, Perry did not meet the expectation that a presidential candidate should be able to speak and recall relevant information quite fluidly, and his campaign suffered as a result. While most mental blocks do not carry such high stakes, they can nonetheless be an impediment to professional and social life.

How a Mental Block Differs From a Panic Attack

Mental blocks and panic attacks are often confused as being the same; however, they are distinctly different experiences. When a person experiences a mental block, he or she feels annoyed or frustrated but can usually recover quickly and carry on as before the block in a matter of minutes. A mental block is not usually thought to be triggered by anything happening in the present or anything from the past. Research is inconclusive regarding a specific cause for a mental block.

By contrast, when a person experiences a panic attack, typically he or she has an elevated heartbeat, chest pains, a sense of lightheadedness, difficulty breathing, and may begin to sweat profusely. They feel as if something terrible is about to happen that cannot be stopped. Some fear that they are going to die. A panic attack can last for a few minutes or days. The attacks are usually triggered by a previous event or trauma.

What a mental block and a panic attack have in common is that both experiences are instantaneously disruptive to a person cognitive performance. In addition, both are often overcome or eliminated by some of the same recovery strategies such as deep breathing exercises, visualization, or psychotherapy.

Recognizing a Mental Block

Sometimes a sudden mental block is due to not being able to change perspective or an unwillingness to see things differently when other points of view are presented. It means being stuck in an old paradigm that no longer works. When a person working with others gets mentally stuck on their point of view being right, while making others feel they are wrong, he or she stops being reasonable. It is as if they are driven to be right and will not let up until others agree. Unfortunately, such a mental block often results in a negative standstill, leaving coworkers or significant others feeling frustrated and exasperated. Sometimes the block is so intense that the person may become hostile and out of control, all the while feeling extremely uncomfortable and clueless as to what is driving the intensity of their reaction.

One strategy that is helpful to escape the constraints of such a mental block is to examine what may be constrictive thinking, such as being too logical or wanting to do something the way it has always been done. In such a situation in can be helpful to be more flexible with rules, traditions, or comfort zones. For example, someone who is experiencing mental blocks in a group setting and tends to raise their voice, be assertive, and speak firmly, may find it productive to be quieter and more passive until the problem is solved. It may even mean stepping back and conceding that someone else is right about an issue. Recognizing when one is experiencing a mental block of any kind is key to overcoming the obstacle.

Overcoming Mental Blocks in the College Classroom

College students report that they often experience mental blocks when it comes to absorbing material being presented in class during a lecture. This could manifest itself through daydreaming, not taking notes, feeling lightheaded or dizzy and unable to concentrate, or immediately forgetting material that has been presented. Such unpleasant feelings can result in students avoiding the class and procrastinating, which in turn can cause poor quality work as well as physical and emotional problems due to stress.

Some tips for avoiding a mental block while in the classroom include nodding positively to comments during class, paying close attention to whoever has the floor, and writing notes. When you understand something, paraphrase what the teacher said so as to condense it. If you do not understand something, write down word for word what the teacher is saying and ask questions as needed. Through body language, let the teacher or other students know when you agree with them. Say to yourself, "Ok. That is right. I got it," or "That's what I thought" while following along in class. This positive self-reinforcement can help recall of the information later.

It also helps to avoid mental blocks by participating each day in the whole class experience. Do what it takes to stay up to date with assignments by completing all homework on time. If you need help, get help. Ask a fellow student or friend to help when you do not understand something. Keep your mind clear. Remind yourself that you are in this class on this day for a reason—because you are going to be a speech pathologist, a probation officer, a physician, a psychologist, a special education teacher, nurse, journalist, or a forensic crime investigator, for example—and every class you take will prepare you for your goal. Be ready for anything in class. Concentrate on learning new material that day. Such strategies can eliminate mental blocks and save time and energy by taking advantage of the classroom environment as a space for learning, rather than allowing it to become an impediment.

Strategies for Overcoming Mental Blocks

Some mental blocks require a quick, immediate reaction in the moment to overcome the block. Such blocks include difficulty recalling something specific while under pressure, performance anxiety, information overload, and brain freeze. When experiencing such a block, it can be helpful to immediately take several deep breaths. Rather than succumbing to frustration or anxiety, try to realize that the block is minor and temporary, and everything is fine. Try to recall the last thing you said or did before the block, as this may stimulate the memory. If needed, ask for help remembering where you left off. As difficult as it can be, it is best to stay as relaxed as possible. The key to the immediate reversal of a block is deep breathing through the nose with the mouth closed and relaxing the mind.

Sometimes a mental block is due to fatigue, lack of sleep, dehydration, or a lack of food. It may be helpful to keep water nearby and drink fluids in intervals throughout the day rather than just when thirsty. Taking 10–15 minute power naps can be refreshing and result in an alert state. Healthy snacks such as crackers, cheese, and orange juice are good to have while studying, taking an exam, or in other situations where mental blocks may be especially problematic.

A relaxation strategy that is highly effective in overcoming a mental block involves relaxing muscles that have become tense due to stress. The exercise is called The Calm Exercise. First, say the word CALM to yourself over and over very slowly. If you are able, close your eyes so you can better concentrate. Begin relaxing your chest, shoulders, and torso. Close your mouth. Breathe slowly through your nose. Notice tense areas and just relax those muscles. Uncross your legs and let go of all tension in your legs and lastly, let your jaw drop slowly. Repeat this for 30 to 60 seconds or for as long as you need to. The key is repeating the word calm over and over, relaxing your muscles, breathing only through your nose, and relaxing your jaw. With practice, you can learn to relax and calm yourself on command.

Writers and other creative professionals often share various methods for overcoming writer's block, and different strategies will work for different individuals. Many recommend trying spontaneous, unexpected, or refreshing things such as spinning in a chair, taking a shower, going for a walk or drive, exercising, playing with a pet, playing an instrument, or meditating. If still stuck, it can be beneficial to ask for help from others.

Practicing and mastering diaphragmatic breathing is another often-recommended defense for avoiding and quickly eliminating mental blocks. It can be done several different ways. One way is by putting one hand over the chest bone, the other just above the belt line. The diaphragm is then located between the hands, which can be used as a simple biofeedback device. Concentrate on expanding the diaphragm as much as is comfortable while inhaling and completely deflating it when exhaling. Begin by closing the mouth, breathing in deeply and slowly through the nose for about 5 seconds. Next, breathe out deeply and slowly through the mouth, allowing the air to fully escape. Repeat this procedure for 30–60 seconds or as long as needed to get to a calm and clear state. With practice, breathing this way on a regular basis can help keep the body and mind in an alert, calm and balanced state, aiding productivity without fear of a mental block.

Researchers and scholars are still investigating variants of the mental block, or tip of the tongue phenomenon, to see if there are differences in terms of word retrieval problems, name retrieval, information retrieval, difficulties retrieving information under test-like conditions, interpersonal conditions (such as a party), and vocational conditions. Other variations on this phenomenon also remain subject to investigation.

Bibliography

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Howard, Pierce J. The Owner's Manual for the Brain: The Ultimate Guide to Peak Mental Performance at All Ages. New York: Morrow, 2014. Print.

Kittaneh, Firas. "7 Unexpected Ways to Get around Mental Blocks." Entrepreneur. Entrepreneur Media, 14 Sept. 2015. Web. 27 Jun. 2016.

Schwartz, Bennett L., and Janet Metcalfe. "Tip-of-the-Tongue (TOT) States: Retrieval, Behavior, and Experience." Memory and Cognition 39.5 (2011): 737–49. Print.

Thompson, Melissa. "Tip-of-the-Tongue Phenomenon." Mercer Cognitive Psychology. PBWorks, 2011. Web. 27 Jun. 2016.