Systems Thinking

We're systems people. We all like to deep dive into problem solving by looking at the whole system. Dad does it for a living with motors and buildings. Mom does too, but with organizational systems. All three kids enjoy problem solving this way too. Dad starts with a problem and works through the system. Mom starts with  the system and works through the problem. We all approach it from a different direction, but we're systems people. 

Whether you are aware of it or not, you are a member of many systems – a family, a community, a church, a company.

You are a complex biological system comprising many smaller systems.

And every day, you probably interact with dozens of systems, such as automobiles, retail stores, school, libraries, and the list goes on and on. 

Why is it important to understand systems? Most important, how can we manage our anxiety by understanding systems?

System Thinkers and Anxiety

How Systems Thinking Works

Systems Thinkers are big-picture thinkers, dreamers, and strategists. It takes curiosity, courage, and the willingness to challenge the status quo. You see the problem at hand as part of a network of complex systems. 

It's a good thing to be a systems thinker, apparently. If you look it up, there is a ton of information out there about why this type of thinking is in high demand. They're innovators! They're fixers! Learn how to do it!

And we have a theory. It's a theory because when we researched it, there wasn't much to find. 

Our theory is that our anxiety comes from being systems thinkers.

If you're anxious in social situations, your brain is mapping out all the possible scenarios of the system (the social system) and landing on the worst possible outcome. 

Or perhaps you get anxious because you didn't work out the details before you are forced to approach the problem.

Maybe the details cause you anxiety.

Maybe, you don't understand how to organize details and the bigger picture just makes more sense to to you, but you can't get to the bigger picture without the details. 

With anxiety, we create complex systems to use our negative coping skills. We map out ways to avoid or put things off, ways we messed up, distract ourselves and ways to make ourselves feel better.

Social systems are full of details. What to say, how to say it, what to wear (is there food in my teeth??), my tone of voice sounds whiny, I'm laughing too loud, I didn't hear a word she said because I'm pretty sure I sweat through my shirt. 

The biggest issue is that our anxiety is tricking us into thinking the system is full of barbed wire, we're in over our heads and forgetting the most important details.

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1. Mapping
To understand how to solve a problem, you need to understand the world in which the problem lives. This is called systems mapping: getting to know the systems where a problem lives to better take it apart. 

Once you’ve mapped out the systems to help solve your problem, you can do some systems modeling to help understand how they’re connected. Which leads us to … 

2. Connections
If we know anything about the world, it’s much smaller than we think. And after you’ve mapped out the systems for the problem you’re trying to solve, it’s time to figure out how the systems are connected. 

Sometimes, it may seem unrelated. But if you dig deep enough, you’ll likely find some connections between systems. 

3. Synthesis 
Putting things together. Synthesis is when you combine ideas or things to create something new. 

4. Emergence 
Larger things emerge from smaller things. And when it comes to figuring out how synthesizing (or how you’re putting together different parts), emergence is critical. 

5. Feedback loops 
Feedback is critical to understanding if something is working. More importantly, feedback helps us understand when things aren’t working. 

6. Cause and Effect
It’s pretty simple: your actions impact the outcome. And so when you’re looking at a part of the system to solve, it’s important to test the cause and effect pieces of your systems. 

Whether you identify with our theory that anxiety comes from systems thinking or not, we can use the systems thinking in lots of different ways to manage anxiety.

If you are a systems thinker with anxiety, we've got some great news: CBT is systems thinking.

How to Use It

Systems thinking can cause anxiety because your brain jumps to conclusions. Good News! You can flip it and reverse it. Use your power for good.

Map it out!

Use the Mind Map Worksheet to figure out pretty much anything. 

Download your free mind maps by clicking on the picture!
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Here are some systems to map with anxiety: 

• Our Feelings, Thoughts, and Actions are a system. We cross out "get sweaty, turn red, ears ring," and pencil in "laugh" in the map. You can use the Mind Map Worksheet In the Moment or after, to figure out why you were anxious and write down your Feelings, Thoughts and Actions.  
• Our Social Identity and Personal Identity to learn more about who we are and what we stand for.
• Our Character Traits to learn about our strengths and weaknesses so we know when to ask for support and when to shine. 
• Reading and Learning - connect activities or books to the benefits you got from them
• Building the Staircase (logical reactions to situations)- connect the Upstairs Brain functions to the Downstairs brain functions
• Positive Coping Skills- connect these skills to practicing Self-Compassion, Self Esteem and Self-Efficacy. Persistence and Resilience  
• Strategies- connect different strategies to different situations or track what works and when it works. Our Mindset and Daily Practice emerge as a large part of this system. 
• Mindset OR Daily Practice-  Finding Your Spark, Kindness, Creativity, and Adventure emerge as ways to change your perspective. 

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