Re: Dealing with persistent negative emotions

[Guest guest]

Hello I think you are right - that there is some struggle going on somewhere which is keeping you in the viscious cycle. Emotion, thought, struggle, more emotion, more thought, more struggle.... In addition to defusing from negative thinking patterns, you might need to draw on other skills, like 'expansion', to make room for the unpleasant feelings you are experiencing. If you have the Happiness Trap, there are a couple of chapters on it. A few months ago, Russ also posted an exercise from his Reality Slap (and I think I may have re-posted it later, as a PDF attachment) with a new take on the exercise. As I think you know, you are looking to

move to a place where you can be willing to feel those negative emotions, as an inevitable part of doing something uncomfortable, but which you value. At its best, you may be able to befriend those feelings, not because you like them (you never will) but because they are symptomatic of a step towards something you cherish. It's the hardest part of ACT, in my opinion, but with the greatest rewards if you can crack it. On meditation, I have been following a daily regimen for the last 8 weeks. I can't tell if it is helping or not. In theory, though, mindfulness is a skill which the more you practice, the more automatic it becomes when you really need it. Good luck

To: ACT_for_the_Public Sent: Wednesday, 23 May 2012, 15:04 Subject: Dealing with persistent negative emotions

Hello,

I've used the techniques and mindset of ACT & mindfulness based therapy to great success in certain areas of my life. However, I am stuck in one area. I'm hoping someone here has faced a something similar and may have some insight for me.

Occasionally, some event will trigger a cycle of negative thoughts and emotions that makes it very difficult to be mindful and accepting. In my case, this happens to be some random social event that leads me to start worrying about social anxiety and whether it will get better or worse in the future. In most cases, I can defuse from these thoughts and they will simply pass. However, in these cases, the thoughts just keep coming and the emotion is persistent, to the degree that it is very hard to continuously defuse. It seems that the more mindfulness techniques I try, the more stuck I get, and the cycle often leads to a day or two of worry. I believe part of this is because, even when practicing mindfulness, there is a part of me that still wants to change the emotion, and when it sees that it is failing, it fuels the anxiety and depression.

Perhaps one thing I would like to try in these situations is a more concentrative practice of meditation, where I just bring my attention back to the breath over and over, where the goal of focus takes precedence to the goal to be aware of thoughts and emotions.

Thanks!

[Guest guest]

Hello I think you are right - that there is some struggle going on somewhere which is keeping you in the viscious cycle. Emotion, thought, struggle, more emotion, more thought, more struggle.... In addition to defusing from negative thinking patterns, you might need to draw on other skills, like 'expansion', to make room for the unpleasant feelings you are experiencing. If you have the Happiness Trap, there are a couple of chapters on it. A few months ago, Russ also posted an exercise from his Reality Slap (and I think I may have re-posted it later, as a PDF attachment) with a new take on the exercise. As I think you know, you are looking to

move to a place where you can be willing to feel those negative emotions, as an inevitable part of doing something uncomfortable, but which you value. At its best, you may be able to befriend those feelings, not because you like them (you never will) but because they are symptomatic of a step towards something you cherish. It's the hardest part of ACT, in my opinion, but with the greatest rewards if you can crack it. On meditation, I have been following a daily regimen for the last 8 weeks. I can't tell if it is helping or not. In theory, though, mindfulness is a skill which the more you practice, the more automatic it becomes when you really need it. Good luck

To: ACT_for_the_Public Sent: Wednesday, 23 May 2012, 15:04 Subject: Dealing with persistent negative emotions

Hello,

I've used the techniques and mindset of ACT & mindfulness based therapy to great success in certain areas of my life. However, I am stuck in one area. I'm hoping someone here has faced a something similar and may have some insight for me.

Occasionally, some event will trigger a cycle of negative thoughts and emotions that makes it very difficult to be mindful and accepting. In my case, this happens to be some random social event that leads me to start worrying about social anxiety and whether it will get better or worse in the future. In most cases, I can defuse from these thoughts and they will simply pass. However, in these cases, the thoughts just keep coming and the emotion is persistent, to the degree that it is very hard to continuously defuse. It seems that the more mindfulness techniques I try, the more stuck I get, and the cycle often leads to a day or two of worry. I believe part of this is because, even when practicing mindfulness, there is a part of me that still wants to change the emotion, and when it sees that it is failing, it fuels the anxiety and depression.

Perhaps one thing I would like to try in these situations is a more concentrative practice of meditation, where I just bring my attention back to the breath over and over, where the goal of focus takes precedence to the goal to be aware of thoughts and emotions.

Thanks!

[Guest guest]

I think that would be just fine (the breathing). When you have become familiar enough with that, the move into emotional awareness will come naturally. Just my opinion, and not meant to conflict with those of any professionals in your life, but mindfulness is a learned skill that takes most folks some practice time to get all guru-smooth at. To observe the breath is only a short step from observing the anxiety, so succeeding at the first will serve the second anyway!

Good luck with it....D

 

Hello,

I've used the techniques and mindset of ACT & mindfulness based therapy to great success in certain areas of my life. However, I am stuck in one area. I'm hoping someone here has faced a something similar and may have some insight for me.

Occasionally, some event will trigger a cycle of negative thoughts and emotions that makes it very difficult to be mindful and accepting. In my case, this happens to be some random social event that leads me to start worrying about social anxiety and whether it will get better or worse in the future. In most cases, I can defuse from these thoughts and they will simply pass. However, in these cases, the thoughts just keep coming and the emotion is persistent, to the degree that it is very hard to continuously defuse. It seems that the more mindfulness techniques I try, the more stuck I get, and the cycle often leads to a day or two of worry. I believe part of this is because, even when practicing mindfulness, there is a part of me that still wants to change the emotion, and when it sees that it is failing, it fuels the anxiety and depression.

Perhaps one thing I would like to try in these situations is a more concentrative practice of meditation, where I just bring my attention back to the breath over and over, where the goal of focus takes precedence to the goal to be aware of thoughts and emotions.

Thanks!

-- Darrell G King, RN, CASAC-TRochester, NY, UShttp://darrellking.comDarrellGKing@...

[Guest guest]

I think that would be just fine (the breathing). When you have become familiar enough with that, the move into emotional awareness will come naturally. Just my opinion, and not meant to conflict with those of any professionals in your life, but mindfulness is a learned skill that takes most folks some practice time to get all guru-smooth at. To observe the breath is only a short step from observing the anxiety, so succeeding at the first will serve the second anyway!

Good luck with it....D

 

Hello,

I've used the techniques and mindset of ACT & mindfulness based therapy to great success in certain areas of my life. However, I am stuck in one area. I'm hoping someone here has faced a something similar and may have some insight for me.

Occasionally, some event will trigger a cycle of negative thoughts and emotions that makes it very difficult to be mindful and accepting. In my case, this happens to be some random social event that leads me to start worrying about social anxiety and whether it will get better or worse in the future. In most cases, I can defuse from these thoughts and they will simply pass. However, in these cases, the thoughts just keep coming and the emotion is persistent, to the degree that it is very hard to continuously defuse. It seems that the more mindfulness techniques I try, the more stuck I get, and the cycle often leads to a day or two of worry. I believe part of this is because, even when practicing mindfulness, there is a part of me that still wants to change the emotion, and when it sees that it is failing, it fuels the anxiety and depression.

Perhaps one thing I would like to try in these situations is a more concentrative practice of meditation, where I just bring my attention back to the breath over and over, where the goal of focus takes precedence to the goal to be aware of thoughts and emotions.

Thanks!

-- Darrell G King, RN, CASAC-TRochester, NY, UShttp://darrellking.comDarrellGKing@...

[Guest guest]

I think D's reply is indeed psycho-smooth.My eastern knowledge of meditation(mindfulness exercise) is that motivation is not really desirable when practicing. One just simply do it (with joyous effort).I think when one practice breathing to quell upheaval, it's behavioral therapy, and acceptance is the practice of ACT.TC> > > **> >> >> > Hello,> >> > I've used the techniques and mindset of ACT & mindfulness based therapy to> > great success in certain areas of my life. However, I am stuck in one area.> > I'm hoping someone here has faced a something similar and may have some> > insight for me.> >> > Occasionally, some event will trigger a cycle of negative thoughts and> > emotions that makes it very difficult to be mindful and accepting. In my> > case, this happens to be some random social event that leads me to start> > worrying about social anxiety and whether it will get better or worse in> > the future. In most cases, I can defuse from these thoughts and they will> > simply pass. However, in these cases, the thoughts just keep coming and the> > emotion is persistent, to the degree that it is very hard to continuously> > defuse. It seems that the more mindfulness techniques I try, the more stuck> > I get, and the cycle often leads to a day or two of worry. I believe part> > of this is because, even when practicing mindfulness, there is a part of me> > that still wants to change the emotion, and when it sees that it is> > failing, it fuels the anxiety and depression.> >> > Perhaps one thing I would like to try in these situations is a more> > concentrative practice of meditation, where I just bring my attention back> > to the breath over and over, where the goal of focus takes precedence to> > the goal to be aware of thoughts and emotions.> >> > Thanks!> >> > > >> > > -- > Darrell G King, RN, CASAC-T> Rochester, NY, US> http://darrellking.com> DarrellGKing@...>

[Guest guest]

I think D's reply is indeed psycho-smooth.My eastern knowledge of meditation(mindfulness exercise) is that motivation is not really desirable when practicing. One just simply do it (with joyous effort).I think when one practice breathing to quell upheaval, it's behavioral therapy, and acceptance is the practice of ACT.TC> > > **> >> >> > Hello,> >> > I've used the techniques and mindset of ACT & mindfulness based therapy to> > great success in certain areas of my life. However, I am stuck in one area.> > I'm hoping someone here has faced a something similar and may have some> > insight for me.> >> > Occasionally, some event will trigger a cycle of negative thoughts and> > emotions that makes it very difficult to be mindful and accepting. In my> > case, this happens to be some random social event that leads me to start> > worrying about social anxiety and whether it will get better or worse in> > the future. In most cases, I can defuse from these thoughts and they will> > simply pass. However, in these cases, the thoughts just keep coming and the> > emotion is persistent, to the degree that it is very hard to continuously> > defuse. It seems that the more mindfulness techniques I try, the more stuck> > I get, and the cycle often leads to a day or two of worry. I believe part> > of this is because, even when practicing mindfulness, there is a part of me> > that still wants to change the emotion, and when it sees that it is> > failing, it fuels the anxiety and depression.> >> > Perhaps one thing I would like to try in these situations is a more> > concentrative practice of meditation, where I just bring my attention back> > to the breath over and over, where the goal of focus takes precedence to> > the goal to be aware of thoughts and emotions.> >> > Thanks!> >> > > >> > > -- > Darrell G King, RN, CASAC-T> Rochester, NY, US> http://darrellking.com> DarrellGKing@...>

[Guest guest]

Recently i had to go thru a very stressful situation at work.

What i found was that how i appraised the situation made a difference. Like i

appraised the situation as a Threat. What CBT asks is to somehow re appraise the

event as a learning situation instead of a threat. This is CBT way of asking you

to substitute your negative (distorted) thought w a more positive one. I tried

but of course it helped a little but it still didnt erase my anxiety and stress,

it was still blooming.

Then i tried to practice self compassion, the imagine yourself as a little 10

year old boy, sitting next to you, feeling the same pain and suffering you are

feeling, in such pain and suffering, you could hear it in his words and see it

of his face, his suffering, and ask you if you could give this boy a few words,

only w few words for his very very long journey, what would you say to him,

words of support or comfort.

And i think those two steps helped me make it through the event... re appraise

or seeing the event not as a threat but rather a learning experience, and then

practice self compassion, to imagine myself as a little boy in that same

suffering and pain, what would i say to him, gently, a few words for his long

journey... and then bring yourself compassionately.

Tom

>

> Hello,

>

> I've used the techniques and mindset of ACT & mindfulness based therapy to

great success in certain areas of my life. However, I am stuck in one area. I'm

hoping someone here has faced a something similar and may have some insight for

me.

>

> Occasionally, some event will trigger a cycle of negative thoughts and

emotions that makes it very difficult to be mindful and accepting. In my case,

this happens to be some random social event that leads me to start worrying

about social anxiety and whether it will get better or worse in the future. In

most cases, I can defuse from these thoughts and they will simply pass. However,

in these cases, the thoughts just keep coming and the emotion is persistent, to

the degree that it is very hard to continuously defuse. It seems that the more

mindfulness techniques I try, the more stuck I get, and the cycle often leads to

a day or two of worry. I believe part of this is because, even when practicing

mindfulness, there is a part of me that still wants to change the emotion, and

when it sees that it is failing, it fuels the anxiety and depression.

>

> Perhaps one thing I would like to try in these situations is a more

concentrative practice of meditation, where I just bring my attention back to

the breath over and over, where the goal of focus takes precedence to the goal

to be aware of thoughts and emotions.

>

>

> Thanks!

>

[Guest guest]

Recently i had to go thru a very stressful situation at work.

What i found was that how i appraised the situation made a difference. Like i

appraised the situation as a Threat. What CBT asks is to somehow re appraise the

event as a learning situation instead of a threat. This is CBT way of asking you

to substitute your negative (distorted) thought w a more positive one. I tried

but of course it helped a little but it still didnt erase my anxiety and stress,

it was still blooming.

Then i tried to practice self compassion, the imagine yourself as a little 10

year old boy, sitting next to you, feeling the same pain and suffering you are

feeling, in such pain and suffering, you could hear it in his words and see it

of his face, his suffering, and ask you if you could give this boy a few words,

only w few words for his very very long journey, what would you say to him,

words of support or comfort.

And i think those two steps helped me make it through the event... re appraise

or seeing the event not as a threat but rather a learning experience, and then

practice self compassion, to imagine myself as a little boy in that same

suffering and pain, what would i say to him, gently, a few words for his long

journey... and then bring yourself compassionately.

Tom

>

> Hello,

>

> I've used the techniques and mindset of ACT & mindfulness based therapy to

great success in certain areas of my life. However, I am stuck in one area. I'm

hoping someone here has faced a something similar and may have some insight for

me.

>

> Occasionally, some event will trigger a cycle of negative thoughts and

emotions that makes it very difficult to be mindful and accepting. In my case,

this happens to be some random social event that leads me to start worrying

about social anxiety and whether it will get better or worse in the future. In

most cases, I can defuse from these thoughts and they will simply pass. However,

in these cases, the thoughts just keep coming and the emotion is persistent, to

the degree that it is very hard to continuously defuse. It seems that the more

mindfulness techniques I try, the more stuck I get, and the cycle often leads to

a day or two of worry. I believe part of this is because, even when practicing

mindfulness, there is a part of me that still wants to change the emotion, and

when it sees that it is failing, it fuels the anxiety and depression.

>

> Perhaps one thing I would like to try in these situations is a more

concentrative practice of meditation, where I just bring my attention back to

the breath over and over, where the goal of focus takes precedence to the goal

to be aware of thoughts and emotions.

>

>

> Thanks!

>

[Guest guest]

l like this visualization exercise to cultivate compassion, it's so easy that anyone can identify and can be beautifully applied at any difficult or negative people we encounter.TC> >> > Hello,> > > > I've used the techniques and mindset of ACT & mindfulness based therapy to great success in certain areas of my life. However, I am stuck in one area. I'm hoping someone here has faced a something similar and may have some insight for me.> > > > Occasionally, some event will trigger a cycle of negative thoughts and emotions that makes it very difficult to be mindful and accepting. In my case, this happens to be some random social event that leads me to start worrying about social anxiety and whether it will get better or worse in the future. In most cases, I can defuse from these thoughts and they will simply pass. However, in these cases, the thoughts just keep coming and the emotion is persistent, to the degree that it is very hard to continuously defuse. It seems that the more mindfulness techniques I try, the more stuck I get, and the cycle often leads to a day or two of worry. I believe part of this is because, even when practicing mindfulness, there is a part of me that still wants to change the emotion, and when it sees that it is failing, it fuels the anxiety and depression. > > > > Perhaps one thing I would like to try in these situations is a more concentrative practice of meditation, where I just bring my attention back to the breath over and over, where the goal of focus takes precedence to the goal to be aware of thoughts and emotions.> > > > > > Thanks!> >>

[Guest guest]

I think that, perhaps if I remembered to defuse from my thoughts at a the

critical time right after they were first triggered, the whole cycle would

perhaps never begin.

Has anyone tried the CBT technique where you carry around a counter and increase

it every time you have a negative thought? I read about this in Feeling Good.

Dr. Burns claimed he didn't know why exactly it worked but for many patients,

but they had reduced negative thoughts after around 3 weeks of doing so. I

imagine the ACT framework could explain why the technique works. When you

increase the counter, you defuse from the thought by seeing it as just another

thought you need to tally. By carrying around the counter, you are essentially

reminding yourself to defuse every time you have a negative thought.

> > >

> > > Hello,

> > >

> > > I've used the techniques and mindset of ACT & mindfulness based

> therapy to great success in certain areas of my life. However, I am

> stuck in one area. I'm hoping someone here has faced a something similar

> and may have some insight for me.

> > >

> > > Occasionally, some event will trigger a cycle of negative thoughts

> and emotions that makes it very difficult to be mindful and accepting.

> In my case, this happens to be some random social event that leads me to

> start worrying about social anxiety and whether it will get better or

> worse in the future. In most cases, I can defuse from these thoughts and

> they will simply pass. However, in these cases, the thoughts just keep

> coming and the emotion is persistent, to the degree that it is very

> hard to continuously defuse. It seems that the more mindfulness

> techniques I try, the more stuck I get, and the cycle often leads to a

> day or two of worry. I believe part of this is because, even when

> practicing mindfulness, there is a part of me that still wants to change

> the emotion, and when it sees that it is failing, it fuels the anxiety

> and depression.

> > >

> > > Perhaps one thing I would like to try in these situations is a more

> concentrative practice of meditation, where I just bring my attention

> back to the breath over and over, where the goal of focus takes

> precedence to the goal to be aware of thoughts and emotions.

> > >

> > >

> > > Thanks!

> > >

> >

>

[Guest guest]

Hi what do you mean by counter?

From:

ksmith709 ;

To:

<ACT_for_the_Public >;

Subject:

Re: Dealing with persistent negative emotions

Sent:

Fri, May 25, 2012 2:52:38 PM

I think that, perhaps if I remembered to defuse from my thoughts at a the critical time right after they were first triggered, the whole cycle would perhaps never begin.

Has anyone tried the CBT technique where you carry around a counter and increase it every time you have a negative thought? I read about this in Feeling Good. Dr. Burns claimed he didn't know why exactly it worked but for many patients, but they had reduced negative thoughts after around 3 weeks of doing so. I imagine the ACT framework could explain why the technique works. When you increase the counter, you defuse from the thought by seeing it as just another thought you need to tally. By carrying around the counter, you are essentially reminding yourself to defuse every time you have a negative thought.

> > >

> > > Hello,

> > >

> > > I've used the techniques and mindset of ACT & mindfulness based

> therapy to great success in certain areas of my life. However, I am

> stuck in one area. I'm hoping someone here has faced a something similar

> and may have some insight for me.

> > >

> > > Occasionally, some event will trigger a cycle of negative thoughts

> and emotions that makes it very difficult to be mindful and accepting.

> In my case, this happens to be some random social event that leads me to

> start worrying about social anxiety and whether it will get better or

> worse in the future. In most cases, I can defuse from these thoughts and

> they will simply pass. However, in these cases, the thoughts just keep

> coming and the emotion is persistent, to the degree that it is very

> hard to continuously defuse. It seems that the more mindfulness

> techniques I try, the more stuck I get, and the cycle often leads to a

> day or two of worry. I believe part of this is because, even when

> practicing mindfulness, there is a part of me that still wants to change

> the emotion, and when it sees that it is failing, it fuels the anxiety

> and depression.

> > >

> > > Perhaps one thing I would like to try in these situations is a more

> concentrative practice of meditation, where I just bring my attention

> back to the breath over and over, where the goal of focus takes

> precedence to the goal to be aware of thoughts and emotions.

> > >

> > >

> > > Thanks!

> > >

> >

>

[Guest guest]

What of writing the thought on paper and letting it dissolve in liquid watching it slowly drift

From:

loqqy ;

To:

ACT_for_the_Public <ACT_for_the_Public >; mistofdragons@... ;

Subject:

Re: Re: Dealing with persistent negative emotions

Sent:

Fri, May 25, 2012 2:58:17 PM

Hi what do you mean by counter?

From:

ksmith709 ;

To:

<ACT_for_the_Public >;

Subject:

Re: Dealing with persistent negative emotions

Sent:

Fri, May 25, 2012 2:52:38 PM

I think that, perhaps if I remembered to defuse from my thoughts at a the critical time right after they were first triggered, the whole cycle would perhaps never begin.

Has anyone tried the CBT technique where you carry around a counter and increase it every time you have a negative thought? I read about this in Feeling Good. Dr. Burns claimed he didn't know why exactly it worked but for many patients, but they had reduced negative thoughts after around 3 weeks of doing so. I imagine the ACT framework could explain why the technique works. When you increase the counter, you defuse from the thought by seeing it as just another thought you need to tally. By carrying around the counter, you are essentially reminding yourself to defuse every time you have a negative thought.

> > >

> > > Hello,

> > >

> > > I've used the techniques and mindset of ACT & mindfulness based

> therapy to great success in certain areas of my life. However, I am

> stuck in one area. I'm hoping someone here has faced a something similar

> and may have some insight for me.

> > >

> > > Occasionally, some event will trigger a cycle of negative thoughts

> and emotions that makes it very difficult to be mindful and accepting.

> In my case, this happens to be some random social event that leads me to

> start worrying about social anxiety and whether it will get better or

> worse in the future. In most cases, I can defuse from these thoughts and

> they will simply pass. However, in these cases, the thoughts just keep

> coming and the emotion is persistent, to the degree that it is very

> hard to continuously defuse. It seems that the more mindfulness

> techniques I try, the more stuck I get, and the cycle often leads to a

> day or two of worry. I believe part of this is because, even when

> practicing mindfulness, there is a part of me that still wants to change

> the emotion, and when it sees that it is failing, it fuels the anxiety

> and depression.

> > >

> > > Perhaps one thing I would like to try in these situations is a more

> concentrative practice of meditation, where I just bring my attention

> back to the breath over and over, where the goal of focus takes

> precedence to the goal to be aware of thoughts and emotions.

> > >

> > >

> > > Thanks!

> > >

> >

>

[Guest guest]

Counter, like a golf counter, i.e.

http://www.amazon.com/Digits-Metal-Tally-Counter-Clicker/dp/B002OS4FSE/ref=sr_1_\

5?ie=UTF8 & qid=1337962641 & sr=8-5

>

> What of writing the thought on paper and letting it dissolve in liquid

watching it slowly drift

>

[Guest guest]

isn't trying to get rid of the negative emotions a continuation of struggling and not acceptance?

Subject: Re: Dealing with persistent negative emotionsTo: ACT_for_the_Public Date: Friday, May 25, 2012, 12:17 PM

Counter, like a golf counter, i.e. http://www.amazon.com/Digits-Metal-Tally-Counter-Clicker/dp/B002OS4FSE/ref=sr_1_5?ie=UTF8 & qid=1337962641 & sr=8-5 >> What of writing the thought on paper and letting it dissolve in liquid watching it slowly drift>

[Guest guest]

I think that exercise (writing the thought on paper and watching it dissolve in water) would be more akin to defusing the thought and would not necessarily be like getting rid of it. The thought would still be there, just as the paper remains after the ink that created the words dissolves in the water - but the exercise might help it to lose its grip on you. I guess it would be all in how you approach or frame it, however. Could work for some people and not others; I think it might help me and I'm going to try it.HelenaTo: "ACT for the Public" <ACT_for_the_Public >Sent: Friday, May 25, 2012 3:55:27 PMSubject: Re: Re: Dealing with persistent negative emotions

isn't trying to get rid of the negative emotions a continuation of struggling and not acceptance?

Subject: Re: Dealing with persistent negative emotionsTo: ACT_for_the_Public Date: Friday, May 25, 2012, 12:17 PM

Counter, like a golf counter, i.e. http://www.amazon.com/Digits-Metal-Tally-Counter-Clicker/dp/B002OS4FSE/ref=sr_1_5?ie=UTF8 & qid=1337962641 & sr=8-5 >> What of writing the thought on paper and letting it dissolve in liquid watching it slowly drift>

[Guest guest]

For those interested...

I have been working through the Happiness Trap slowly this past week and have

been focusing on applying defusion skills in my daily life. In the past I mostly

just practiced mindfulness and applied occasional ideas from ACT that I had read

about.

I hesitate to say too much too soon, but it seems that for me, defusion is vital

complement to mindfulness. The persistent emotions I was referring to in my

original post were often characterized by a lot of nonacceptance of feelings of

anxiety. Without boring you with the specifics, when something happens that

causes me anxiety, my thoughts tend to go on and on about how to fix or get rid

of the anxiety in the future, or about why I am having the anxiety. Simply

attempting to be mindful of the sensations themselves is difficult; when I have

become fused with my thoughts, I find it difficult to separate and watch the

sensations without struggling more. However, after defusing, I naturally feel

more accepting of the feelings. As a result, mindfulness seems to come more

naturally. In particular, I have found the warm, gracious " thank you, mind "

technique and the technique of naming my familiar stories and labeling them when

my mind presents them to me to be helpful.

[Guest guest]

I also find 'thanking my mind' to be a useful technique. Just to create a bit of initial space, a foot in the door which allows me to then open it to acceptance.D

 

For those interested...

I have been working through the Happiness Trap slowly this past week and have been focusing on applying defusion skills in my daily life. In the past I mostly just practiced mindfulness and applied occasional ideas from ACT that I had read about.

I hesitate to say too much too soon, but it seems that for me, defusion is vital complement to mindfulness. The persistent emotions I was referring to in my original post were often characterized by a lot of nonacceptance of feelings of anxiety. Without boring you with the specifics, when something happens that causes me anxiety, my thoughts tend to go on and on about how to fix or get rid of the anxiety in the future, or about why I am having the anxiety. Simply attempting to be mindful of the sensations themselves is difficult; when I have become fused with my thoughts, I find it difficult to separate and watch the sensations without struggling more. However, after defusing, I naturally feel more accepting of the feelings. As a result, mindfulness seems to come more naturally. In particular, I have found the warm, gracious " thank you, mind " technique and the technique of naming my familiar stories and labeling them when my mind presents them to me to be helpful.

-- Darrell G King, RN, CASAC-TRochester, NY, UShttp://darrellking.comDarrellGKing@...