What is Liberosis?
Liberosis Definition
John Koenig coined the term 'Liberosis' in the Dictionary of Obscure Sorrows. Liberosis is:
"...the desire to care less about things - to loosen your grip on your life, to stop glancing behind you every few steps, afraid that someone will snatch it from you..."
Let’s take a closer look at this concept.
A familiar idea
Most people can relate to having a lack of Liberosis, at least from time to time. Many concepts within the field of psychology and mental health have similarities with Liberosis. Here are a few examples-
Worry: Some people worry constantly about multiple life issues (e.g., health, finances, climate change) with an inability to control the frequency or intensity of their concerns. This worry can escalate to a psychological problem requiring professional support.
Paralysis by analysis: A tendency to endlessly think and/or torture yourself over decisions. Here, there is a focus on making the ‘right’ decision. But, there is rarely a pure ‘right or wrong’ decision-making situation in life. Usually, we are simply confronted by two or more options, each with their own pros and cons.
Rumination: This is the tendency to think constantly about the causes and consequences of psychological struggles (1). First observed with depressed mood, rumination is characterised by thoughts such as ‘What’s caused this?’, ‘Will I ever recover?’, ‘What does this mean for my relationships?’. Read this article for more on rumination.
Too good to be true: Believing good things in life (e.g., a positive relationship, recent promotion) are not real, fleeting, or doomed to disappear. Several reasons can cause this pessimistic outlook (e.g., ‘I don’t deserve this’).
What’s the point?
Why is it difficult to ‘care less’? Why do we spend many hours of the day preoccupied with the past, present and/or future?
The answer to these questions will depend on a person's individual circumstances. One person might over-think in an attempt to identify and respond to danger or perceived threats (e.g., a relationship going bad). The brain is ‘sticky’ for threat-based information and is primarily interested in your survival.
Sometimes these preoccupations are your brain's attempt to 'solve' life issues by thinking it's way to a solution. However, there is a fine line between productive reflection and repetitive, downward spiral thinking (e.g., rumination).
Dictionary of obscure sorrows
While there are different ways to interpret Liberosis, I see it as the desire to reduce efforts to actively control life. People often get tied in mental knots trying to think their way to a solution:
How do I get her/him to like me more?
What if that dream job is taken away from me?
Why do I feel so bad?
What have I done to deserve this?
Becoming overly focused on unanswerable questions linked with these dilemmas can blind us to potential solutions, and take enjoyment away from the present moment.
How can I get more Liberosis?
While there is no specific therapy for Liberosis, there are many strategies you can try.
Balance. Consider what constitutes the right amount of Liberosis for you. Too little and we may experience excessive stress levels. Too much and we might fail to sufficiently plan, problem-solve, and engage in other important life skills.
Here-and-now. Being present-focused can help reduce your preoccupation with control. This is a great way to observe yourself and the world around you without trying to control it. Try the skill of notice and name, or this body scan meditation:
Challenge the agenda of control. Ask yourself why there is such a desire to control life. What are the pitfalls of attempting to keep a tight grip on day-to-day activities? Are there times you have been more carefree? What were the benefits of this approach to life? Perhaps experiment with being more carefree in small (low risk) ways (e.g., don't plan your weekend activities). See what happens and note what you learned?
Try gratitude and/or savouring. Spend some time identifying and acknowledging what you are grateful for in life. Here are some gratitude exercises for you to try. Alternatively, you can try to increase the degree to which you savour positive experiences. Here is a useful article on savouring.
Summary
Liberosis, easier said than done for numerous reasons.
But, generating more Liberosis might bring positive benefits to your well-being, provided you don't totally abandon common-sense. I've suggested a few ways to have more Liberosis. I hope you find them helpful.
Watch this video for a bonus strategy:
Other articles
John Koenig has come up with some other interesting concepts. You can read articles I have written on exulansis, monachopsis and sonder.
We are Coaching & Clinical Psychologists with extensive experience helping people conquer a range of wellbeing and performance issues at home and in the workplace. Read more about our work, watch practical skills videos or browse other articles. Get in touch anytime.
Reference
1. Olatunji, B. O., Naragon‐Gainey, K., & Wolitzky‐Taylor, K. B. (2013). Specificity of rumination in anxiety and depression: A multimodal meta‐analysis. Clinical Psychology: Science and Practice, 20(3), 225–257.
