Something From Nothing: Powerful Strategies for Self-Belief

Talent hits a target that none

other can strike;

genius hits a target that none

others can see.

—Arthur Schopenhauer

The expectation effect, also known as the placebo effect, refers to the phenomenon where a person's belief or expectation in a treatment or intervention can lead to a perceived improvement in their condition, even if the treatment itself is inert or inactive. It highlights the powerful influence of our mindset and beliefs on our subjective experiences and outcomes (Gibson, P. 2022).

The placebo effect has been observed throughout history, but its formal documentation can be traced back to the late 18th century (Kirsch, I., et al. 2008). The term "placebo" originated from the Latin word meaning "I shall please" and the concept gained attention in medical research with the pioneering work of Dr. Benjamin Franklin and Dr. John Haygarth in the 18th century. Franklin and Haygarth, conducted experiments involving inert substances and observed their therapeutic effects on patients. However, it was not until the mid-20th century that the placebo effect began to be more systematically studied and analysed in clinical trials and medical research.

Sugar Pills and Energy Drinks

A few popular and well-known examples of the power of expectation involve the use of a sugar pill (placebo), in medical trials. When patients, instead of receiving an active medication are given a sugar pill the positive effects of the real medication are experienced. Even though the pill has no therapeutic properties, some participants experience perceived improvements in their symptoms due to their belief in the treatment.

In certain studies, participants with conditions such as knee pain or angina have undergone sham surgeries where no actual surgical intervention is performed. Despite the absence of any physical changes, some patients report reduced pain or improved symptoms, demonstrating the power of human expectations. In sports performance experiments, athletes have been given energy drinks that are placebos, with no stimulating substances, yet, athletes often experience increased energy levels and improved performance due to their belief in the drink's effectiveness (Amanzio, M., et al. 2001).

Researchers have even conducted studies using coloured pills to explore the influence of expectations on perceived medication effects. For instance, blue-coloured pills are associated with sedation, while red-coloured pills are often linked to stimulation. Individuals may experience corresponding effects even when the pill's actual composition is the same.

Pascal's Wager

In the seventeenth century, the French polymath Blaise Pascal used the earliest version we know of the ‘as-if technique’ (Watzlawick, 1990) to help doubting Christians regain their faith. Pascal suggested, that ‘’It does not matter if you now have doubts about God: just go down on your knees, kneel and pray, use holy water and participate in the sacraments … behave as if you already believed … and you’ll see that faith will not linger to be with you.”

These small but concrete practical actions gradually alter the usual interaction between a person and their perceptions, leading the person to experience something they initially ‘pretended’ to feel by acting ‘as if’. This takes place through an induced self-deception, that changes the direction of the “prophecy”, leading the person to experience something different from the usual pattern, which essentially and subtly overturns their old or often dysfunctional perceptions and behaviours. Acting ‘as if’ is something an Olympic athlete will have to do if they are to believe, that going training at 6 a.m. on a cold November morning will deliver gold at competition. They have no proof that it will work, but their ‘as if’ beliefs and actions bring them to achieving something that now ‘is’ or now ‘exists’, such as their first Olympic medal.

Transformative Effects of Acting 'As If'

If you are looking to overcome a problem or achieve an objective here’s an experiment for the coming two weeks. Each day ask yourself this question:‘What would I do differently today if I believed in myself fully or if what I feel is blocking me from achieving my goal, did not exist’

Of all the things that come to your mind, choose the smallest and most minimal but concrete thing and put it into practice. Every day, choose a small but concrete thing to do as if you had already overcome your problem or had full confidence in your ability to achieve your goal. Every day choose something different and put it into action.

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The objective of what’s known as the as-if technique, (Gibson, 2022, Nardone and Portelli, 2005, Watzlawick, 1990), is that of introducing some minor changes within the person’s daily routine. Even though the change is minimal, it can trigger an entire chain reaction of changes that can transform a once-blocked situation. This prescription is a good example of the “butterfly effect”.

Making the Most From Nothing

The placebo effect and the power of expectations can also be harnessed in everyday life in several ways. Here are a few strategies you can consider

• Mindset and Belief: Cultivate a positive mindset and believe in the potential for positive outcomes. Your attitude and expectations can significantly influence your experiences and well-being.
• Placebo Rituals: Incorporate rituals or routines that have personal meaning or symbolism. For example, if you find a particular activity or object comforting or empowering, intentionally incorporate it into your daily routine to boost your confidence and well-being.
• Visualization and Mental Imagery: Use visualization techniques to imagine yourself succeeding, overcoming challenges, or feeling better. By vividly imagining positive outcomes, you can enhance your expectations and potentially improve your performance or well-being.
• Social Support and Encouragement: Surround yourself with a supportive network of family, friends, or mentors who believe in your abilities and potential. Their positive encouragement can bolster your expectations and provide a sense of validation.
• Mind-Body Practices: Engage in mind-body practices like meditation, yoga, or deep breathing exercises. These practices can help relax your mind, reduce stress, and create a positive mental state, which may contribute to improved well-being.
• Personalized Placebos: Create personal placebos that symbolize comfort or relief for you. These could be objects, symbols, or activities that have a positive association with you, which can help elicit a placebo-like effect.

Responsible Behaviour

These popular examples illustrate how expectations can shape our experiences and outcomes in various domains, including medication effectiveness, surgical interventions, performance enhancement, and complementary therapies. They provide compelling evidence for the power of our beliefs and perceptions in influencing our well-being. Remember, while leveraging the power of expectations can be beneficial, it is important to approach it ethically and responsibly. It is not about deceiving oneself or others but rather harnessing the psychological and emotional aspects of our experiences to promote well-being and positive outcomes.