{"id":103152,"date":"2023-05-26T12:50:00","date_gmt":"2023-05-26T16:50:00","guid":{"rendered":"https:\/\/www.shortform.com\/blog\/?p=103152"},"modified":"2023-06-01T09:47:51","modified_gmt":"2023-06-01T13:47:51","slug":"what-is-the-nocebo-effect","status":"publish","type":"post","link":"https:\/\/www.shortform.com\/blog\/what-is-the-nocebo-effect\/","title":{"rendered":"What Is the Nocebo Effect and How Can You Avoid It?"},"content":{"rendered":"\n<p>What is the nocebo effect? How can innocent expectations increase your risk of death?<\/p>\n\n\n\n<p>Whereas <a href=\"https:\/\/www.shortform.com\/blog\/placebo-effect-psychology\/\">the placebo effect<\/a> might make you feel better, the nocebo effect does the opposite. <em>The Expectation Effect<\/em> by David Robson warns that thinking too much about a potential side effect or never-ending pain can manifest in real life.<\/p>\n\n\n\n<p>Find out how to prevent the nocebo effect from taking over your mind.<\/p>\n\n\n\n<!--more-->\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-the-nocebo-effect\">The <strong>Nocebo Effect<\/strong><\/h2>\n\n\n\n<p>What is the nocebo effect? The brain\u2019s predictive processing also produces an expectation effect that is in many ways the reverse of the placebo effect: the nocebo effect. This effect occurs when <strong>we expect to experience a symptom or illness and then develop it<\/strong>. According to Robson, this isn\u2019t a result of hypochondria and it\u2019s not all \u201cin your head\u201d: An expectation of getting sick signals the brain to enact the same physiological changes brought on by a real pathogen. Scientists have even observed extreme cases where the nocebo effect increases our risk of death.&nbsp;<\/p>\n\n\n\n<p>(Shortform note: Though the placebo effect is well-researched, experts say that the nocebo effect is still <a href=\"https:\/\/www.healthline.com\/health\/nocebo-effect#how-it-works\" target=\"_blank\" rel=\"noreferrer noopener\">poorly understood<\/a>. That\u2019s in part because researching the nocebo effect comes with some complicated ethical issues: Studying people who are experiencing the nocebo effect would require researchers to induce negative outcomes, which is considered unethical.)<\/p>\n\n\n\n<p>To avoid the nocebo effect and reduce your pain or side effects, Robson recommends a few strategies:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Put Side Effects Into Perspective<\/h3>\n\n\n\n<p>When you first hear about the side effects of a treatment, try to <strong>gauge the likelihood that you\u2019ll experience them<\/strong>. Robson recommends looking up clinical trials where one group receives the treatment and another receives a placebo to see whether side effects reported with the treatment were also reported with the placebo. If the same side effects occurred in both, it might be a nocebo effect, so you don\u2019t have to worry about experiencing them.&nbsp;<\/p>\n\n\n\n<p>(Shortform note: Learning about a treatment\u2019s side effects is difficult when the average drug lists <a href=\"https:\/\/www.livescience.com\/14293-drug-label-side-effects.html\" target=\"_blank\" rel=\"noreferrer noopener\">70 potential reactions or side effects<\/a>. Most of us don&#8217;t have the bandwidth to consider, let alone research, each of those side effects. But it may help to know why those warnings are there: It&#8217;s less about the prevalence of a given side effect than it is about protection against potential lawsuits. Knowing why the warnings appear might help you guard against nocebo effects.)<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Reframe Your Symptoms<\/h3>\n\n\n\n<p>Next, <strong>if you do experience side effects, practice reframing your symptoms<\/strong>. If you perceive them as a signal that the treatment is doing its job, you\u2019ll be better able to tolerate the symptoms, less likely to worry about them, and perhaps even increase your chances that the treatment will be effective for you. <\/p>\n\n\n\n<p>(Shortform note: The right mindset can help you manage any side effects you do experience with a treatment. Researchers have found that when healthcare providers reframe unpleasant symptoms as a part of the healing process, patients&#8217; <a href=\"https:\/\/www.npr.org\/sections\/health-shots\/2019\/03\/01\/699399504\/could-your-mindset-affect-how-well-a-treatment-works\" target=\"_blank\" rel=\"noreferrer noopener\">anxiety and fear of the unknown are reduced<\/a>. That makes the treatment and its side effects easier to tolerate, as Robson predicts.)<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Don\u2019t Let Your Thoughts Make the Pain Worse<\/h3>\n\n\n\n<p>Finally, Robson advises that if you\u2019re coping with pain, try to <strong>avoid \u201ccatastrophizing\u201d thoughts<\/strong> about how the pain will never end. These <a href=\"https:\/\/www.shortform.com\/blog\/how-to-break-negative-thought-patterns\/\">thought patterns<\/a> can create a nocebo effect and make your symptoms worse. It can help to remind yourself that the pain won\u2019t last forever. Acknowledge negative thoughts and consider whether there\u2019s evidence for them. If there\u2019s not, try to change your focus to a more positive interpretation.&nbsp;<\/p>\n\n\n\n<p>(Shortform note: Experts explain catastrophizing as <a href=\"https:\/\/www.verywellhealth.com\/managing-anxiety-and-catastrophic-thinking-5192375\" target=\"_blank\" rel=\"noreferrer noopener\">a kind of cognitive distortion<\/a> where you fixate on the pain, feel that it will never end, or think that it&#8217;s only going to get worse. They recommend becoming aware of these thought patterns and working to change them. <a href=\"https:\/\/www.shortform.com\/blog\/eckhart-tolle-meditation-mindfulness\/\">Meditation<\/a>, <a href=\"https:\/\/www.shortform.com\/blog\/breathing-exercises-for-beginners\/\">breathing exercises<\/a>, psychotherapy, and mindfulness exercises can help you stop catastrophic thinking, as can seeking treatment for any underlying mental health and pain conditions.)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>What is the nocebo effect? How can innocent expectations increase your risk of death? Whereas the placebo effect might make you feel better, the nocebo effect does the opposite. The Expectation Effect by David Robson warns that thinking too much about a potential side effect or never-ending pain can manifest in real life. Find out how to prevent the nocebo effect from taking over your mind.<\/p>\n","protected":false},"author":14,"featured_media":32562,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[16,9,160],"tags":[1034],"class_list":["post-103152","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","category-psychology","category-science","tag-the-expectation-effect","","tg-column-two"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.3 (Yoast SEO v24.3) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>What Is the Nocebo Effect and How Can You Avoid It? - Shortform Books<\/title>\n<meta name=\"description\" content=\"Have you ever worried about a side effect and then started experiencing it? 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