Re: ACT and CBT / Independence Day Musings

[Guest guest]

It's like a tiny light comes on when I hit upon a value sitting there as you

have...now committing to goals in smaller, more doable chunks and it's just

feels right. Taking to heart the wise coaching found here about baby steps.

Like breathing easier. And really part of a larger value of being kind with

myself. Just read an old thread here where different kinds of mindfulness work

and would love to explore gentle yoga where I am not so over-whelmed and

precipitously drop out as a result.

And just found a volunteer opportunity to help adults learn to read and write

which sounds very intriguing and a bit scary and I'm so up for this.

Sometimes the world moans so loudly I can hear it, and in the past I've run

completely into walls about this, helping others..either dove in head first and

not known when to stop or the other extreme: headed for the hills. Both were/are

about attachment to outcome, which I can say without exaggeration has had me by

the throat for most my life. And thanks to ACT and this lovely generous space,

I've now come to sit with in peace.

Happy Independence Day and any version thereof!

terry

> > > > > > >

> > > > > > >

> > > > > > >

> > > > > > > Hi Esther,

> > > > > > >

> > > > > > > The components of CBT that involve noticing your thoughts and

> > naming

> > > > your

> > > > > > > thought processes can function very nicely as ACT-type defusion

> > > > techniques.

> > > > > > > For example, You might say to yourself, with a sense of humour,

> > 'Aha.

> > > > There

> > > > > > > goes my mind catastrophising. Thanks mind.'or 'Aha. There goes my

> > > > mind being

> > > > > > > illogical again.' The key difference is, in ACT we would not go

> > on to

> > > > > > > dispute/challenge the thought or try to make it go away. Rather,

> > we

> > > > would

> > > > > > > invest our energy in taking effective action, and engage fully in

> > the

> > > > task

> > > > > > > at hand, instead of trying to control our thoughts and feelings.

> > > > > > >

> > > > > > > All the best,

> > > > > > >

> > > > > > > Cheers, Russ

> > > > > > >

> > > > > > >

> > > > > > >

> > > > > > > <http://www.actmindfully.com.au> www.actmindfully.com.au

> > > > > > >

> > > > > > > <http://www.thehappinesstrap.com> www.thehappinesstrap.com

> > > > > > >

> > > > > > >

> > > > > > >

> > > > > > >

> > > > > > >

> > > > > > >

> > > > > > >

> > > > > > > From: ACT_for_the_Public

> > > > > > > [mailto:ACT_for_the_Public ] On Behalf Of Esther

> > L

> > > > > > > Sent: Friday, 1 July 2011 9:34 AM

> > > > > > > To: act_for_the_public

> > > > > > > Subject: ACT and CBT

> > > > > > >

> > > > > > >

> > > > > > >

> > > > > > >

> > > > > > >

> > > > > > > I have been using CBT to work with my social anxiety for years,

> > and

> > > > am

> > > > > > > now working to incorporate ACT through The Happiness Trap. At

> > this

> > > > > > > point CBT has become automatic - " this is an illogical thought, "

> > > > > > > " you're catastrophizing " etc. I am working to accept my thoughts

> > > > > > > instead. How do I get past this? I've taken to thinking " it's ok

> > to

> > > > > > > have this thought " and then following one of the suggestions for

> > > > > > > acceptance.

> > > > > > >

> > > > > > > Also, when I'm in a social situation I don't want to work on

> > > > > > > acceptance, which I'm shaky in, when CBT will allow me to succeed

> > > > > > > immediately. At what point in the book should I start using ACT

> > in

> > > > > > > real situations?

> > > > > > >

> > > > > > > Thank you, the list has been helpful so far!

> > > > > > >

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