Acceptance and Commitment Therapy (ACT) provides us with the tools to practice cognitive defusion, which is the willingness to let go of the attachment and over-identification with thoughts that cause suffering.
The way to begin to free yourself from unnecessary emotional suffering begins with your willingness to look at your thoughts in a new way.
What was it like for you to engage in this brief cognitive defusion visualization exercise?
That’s wonderful that you already incorporate your own version of a cognitive defusion exercise into your life! This exercise is perfect for me to start to learn about observation as a skill to enhance my ability as the observer and to be more in the now.
If it feels especially painful to focus on certain thoughts, that is an opportunity to direct compassion toward yourself.
It may feel counterintuitive to deprive yourself of sleep, but giving yourself an extra 15 to 20 minutes before you head out the door will leave you feeling more refreshed -- and less frazzled.
When you're feeling emotionally drained, chances are whipping out your Swiffer is the last thing you want to do. Here's how it works: Imagine your thoughts are like clouds in the sky, and let them drift by above you. Singing has even been found to reduce levels of cortisol (the stress hormone) in the body, and one case study revealed that singing prior to surgery reduced blood pressure (more research is needed). No matter if you're checking out in the supermarket or waiting to pick up your kids from school, take one minute to breathe deeply through your nose into your abdomen, says Roswell, Georgia-based physical therapist Samuel A. Change the course of your stressful thoughts with a form of cognitive behavioral therapy, suggests marriage and family therapist Alisa Ruby Bash, who practices in Beverly Hills, California.
Research is mixed on scent therapy, but anyone who's sniffed a bouquet of roses or breathed in the smell of the ocean knows that certain scents can be soothing.
In these sessions with clients struggling with depression and anxiety, ACT founder Steven Hayes and master ACT clinician Rainer Sonntag, demonstrate a variety of cognitive defusion techniques that therapists can easily integrate into clinical practice. Synthesizing both mindfulness and cognitive behavior techniques, cognitive defusion is a therapeutic tool that every therapist should have in their tool box. We reserve the right to cancel orders or terminate service if we suspect any un-authorized usage.


Observe a number of different techniques for introducing and explaining cognitive defusion.
Learn about common pitfalls with cognitive defusion, as well as skills to recognize and remedy them. This exceeds the number of videos you are allowed because you have selected a set or series. This is normal.  As soon as you realize that you have become sidetracked, gently bring your attention back to the visualization exercise. Can anyone give me some tips in terms of ACT and working with a client who has recently lost their father to a long term illness? When emotions are intense, unpredictable, or unpleasant, visualizing them from the stance of a mindful observer is a great way to regulate emotions more effectively.
It makes sense to experience various degrees of difficulty or resistance to directing one’s focus toward chronically painful thoughts. That is not meant to diminish the intense pain associated with some thoughts, but rather to suggest the possibility of developing a new relationship with those thoughts.
Your willingness to question what it would be like to focus on difficult thoughts is a huge step. So what should you do when calming classics like downward-facing dog and chamomile tea don't work? There's nothing that will relieve some tension like watching a baby masterfully dancing to Beyonce or a cat riding a Roomba in a shark costume. Tense and relax each muscle group for five seconds at a time, starting with your forehead, then moving down to your eyes, lips, hands, forearms, shoulders, back, stomach, hips, thighs, feet and, finally, your toes.
As you watch these master clinicians help their clients move from depression and anxiety to hope and authentic engagement in the work of therapy, you will no doubt want to learn more about ACT. This restricted license does not allow for group viewing, teaching, training, or any institutional use. Hayes is Nevada Foundation Professor at the Department of Psychology at the University of Nevada. Harris has written extensively on ACT and offers excellent training opportunities for clinicians interested in learning more about ACT.


He advises resting your hands over your lower ribcage or abdomen to help cue deeper breathing. Paul recommends adding a few drops of your favorite scent to coconut oil after a relaxing bath so that the scent can linger longer.
Alternatively, you can select the streams of your choice by clicking on each title separately, and add more titles next month. He is the founder of the ACT model, and author of 35 books and over 500 scientific articles. You are the eternal and mindful presence that is capable of noticing your thoughts enter into conscious awareness, sit in the forefront of your awareness, and then leave awareness. The best way to stop the stress spiral is by refocusing your mind on one thought: Gardening focuses you on the physical feeling of the soil that you can hold in your hands. Immediately switch your thinking to start mentally focusing on all the things you are grateful for. It's easiest to start with the Third Eye Point, the space between your eyebrows where the bridge of your nose meets your forehead. Hayes has received numerous awards and accolades for his contributions to the field, including the Lifetime Achievement Award from the Association for Behavioral and Cognitive Therapies. The important thing to remember is that applying mindfulness through this type of cognitive defusion exercise, the outcome needn’t be intensified suffering or rumination.
Look around you to include anything you find beautiful or pleasant in your present moment." Store a gratitude list on your smartphone so you can reference it any time things get hectic. Place your middle and index finger on it and hold the position for one to two minutes using gentle to firm pressure. If you're ready to take it up a notch, schedule monthly donation pickups with Goodwill to keep yourself in the de-cluttering habit.



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