Re: ACT and other philosophies

[Guest guest]

Helena -

Absolutely I relate to your post. I've chased down plenty of " self-improvement "

rabbit holes and ACT is the first I've stuck with, going on 3 years.

And like you I'm committed. Not because ACT is " better " or ACT is " right " and

the others wrong. I've stuck with it because it's worked for me. No miracles,

mind you. I still carry most of the baggage I had before ACT but it doesn't

seem as heavy. ACT seems to have helped me shift the load to a more comfortable

position.

It's easy to become distracted, though. It's VERY easy to get hooked by the

promises other therapies seem to be making: " A full, rich life in 10 minutes a

day! " " This book will change your life! "

ACT has never promised me anything. That's one of its attractions. It tells me

from the start what I've pretty much always known: that if my life is going to

get changed, it'll have to be me who changes it. What ACT does is give me some

tools I might not otherwise have found.

But like you say, ACT takes commitment and a certain amount of focus. It's not

hard to bring myself back to the present moment, but it's bloody hard to stay

there. It's not hard to say, " That's just a thought, just a leaf on a stream "

and a moment later be struggling with " But what if it's true!? " So you go back

and do it again.

(By the way, I love Bill's metaphor in one of his posts of yesterday. I'll bet

in time most of us will meet there, " chasing 'round Robin Hood's barn " .)

I'm happy to learn about other therapies. Drs. Feuerstein and Sarno and their

work are new to me, so I'm glad you mentioned them, Kaivey. I'm sure you didn't

intend for us to embark on a discussion, as neither are related to ACT. In fact,

in so far as both seem to suggest a promise of " results " , they'd have to be

considered inconsistent with ACT.

So in answer to your question, Helena, " Does anyone relate to this? " Absolutely.

And thanks for your turtle and rabbit metaphor. I'll be sticking with the turtle

.. . . (though we might one day have to work a cow figure in there somewhere, but

I'm probably jumping the gun in mentioning that).

Onwards

& best regards to all,

Tom Hardy

>

>

>

> Hi fellow ACTors,

>

>

>

> I find the study and practice of ACT challenging enough without diluting my

mind with countless other philosophies and methodologies while learning and

practicing ACT.  I find that splitting my attention across various viewpoints

and philosophies becomes a distraction from ACT -- for me.   By the same

token, I find it distracting to read posts that aren't really relevant to ACT,

so I try to ignore them.  They might by helpful to others,  however.

>

>

>

> Although I do read some non-ACT books, I've found that it's best for me to

keep that to a minimum while learning ACT.  In the past, I have read one

self-help book after another and, before committing to the ideas and exercises

in one book, I was off to another. 

>

>

>

> ACT inspired me to make a commitment because:  its tenants are simple

(although not necessarily easy to implement); its effectiveness is grounded in

scientific study; it does not require mastery in esoteric skills (such as

zen meditation); it provides this forum that allows us to share both

struggles and triumphs and to benefit from the wisdom offered so generously by

the ACT professionals.

>

>

>

> I've come to see ACT as more of a 'turtle' thing than a 'rabbit' thing --

making slow but steady progress in the core ACT tenants, which leads me

toward living my life according to my values, vs. chasing

one interesting philosophy after another down numerous rabbit holes, which

distracts me from living a value-centered life.

>

>

>

> Does anyone relate to this?  I would be interested in hearing other people's

viewpoints : ) 

>

>

>

> Helena

>

[Guest guest]

I think I have been misinterpreted here, I am not suggesting that anyone try other therapies. I just put these posts out about other scientists research to inspire hope in anyone that is suffering and in despair. I've been through this despair myself and this research has really helped me to become more hopeful and positive. This research demonstates the power of the human brain to change for the better and I thought people would love to read about it. For instance, I have written a lot about neroplasticity and how our past history can causes us to be chronically unhappy, depressed, and anxious because it has affected how our brains work and its architecture, but that this can be entirely repaired and brought back to normal functioning through therapy. I thought this news would go down very well here and I am surprised that there has been any objections to it.

I like Dr Sarno's work because not only has his research shown that most mental conditions are caused by psycholigical factors but also many physical ones are too. I send out posts about his work to show how we can heal from the many conditions that have been considerd to be physical in nature by orthordoxy in the past to inspire hope in those of us here who are suffering like this, but I have never suggested you need to do his therapy. For instance, you don't have to do Dr Sarno's therapy to overcome fibromyalgia, ACT is the therapy of choice for us here and it works well.

As for Break Through Pain, by Shinnzen Young, it is entriely ACT consistant and I am surprised that anyone has come across meditation techniques that aren't. I certainly have never seen it. recommended Shinzen's book on this site many times in the past, and here is an extarct from the introduction.

If we cannot escape from the pain, must we then experience abject and meaningless suffering? Definatley not! There is an altenative, a way to escape not from pain but into the pain. We can apply Mindfulness Meditation to the pain. This is a way of focussing awareness on the pain and observing it with precision, while at the same time opening up to it and dropping resistance. As you develop this skill, the pain causes less suffering and in many cases ''Breaks up'' into a flow of pure energy.

If this isn't ACT consistant I don't know what is? And I shall continue to recommend this book to anyone who is really going through it. Just because it hasn't got ACT written on it, or has been ACT Koshered, it doesn't mean it is not ACT consistant.

I think my posts are fine, but I do agree I did put out rather too many recently as I am off work, but I'm just very passionate about this. I sure these posts are okay once in a while. I wrote a post in my head this morning called 'The Elegance of ACT' but I decided not to post it until later in the week so as to keep my posts down. But I don't want people to think that I have been bullied into writing this due to the negative responce.

Kaivey

> >> > > > > > Hi fellow ACTors, > > > > > > > > I find the study and practice of ACT challenging enough without diluting my mind with countless other philosophies and methodologies while learning and practicing ACT. I find that splitting my attention across various viewpoints and philosophies becomes a distraction from ACT -- for me.  By the same token, I find it distracting to read posts that aren't really relevant to ACT, so I try to ignore them. They might by helpful to others, however. > > > > > > > > Although I do read some non-ACT books, I've found that it's best for me to keep that to a minimum while learning ACT. In the past, I have read one self-help book after another and, before committing to the ideas and exercises in one book, I was off to another. > > > > > > > > ACT inspired me to make a commitment because:  its tenants are simple (although not necessarily easy to implement); its effectiveness is grounded in scientific study; it does not require mastery in esoteric skills (such as zen meditation); it provides this forum that allows us to share both struggles and triumphs and to benefit from the wisdom offered so generously by the ACT professionals. > > > > > > > > I've come to see ACT as more of a 'turtle' thing than a 'rabbit' thing -- making slow but steady progress in the core ACT tenants, which leads me toward living my life according to my values, vs. chasing one interesting philosophy after another down numerous rabbit holes, which distracts me from living a value-centered life. > > > > > > > > Does anyone relate to this? I would be interested in hearing other people's viewpoints : ) > > > > > > > > Helena> >>

[Guest guest]

Maybe doing what you are already doing and not buying into posts that distract you from ACT is a good idea for you that needs no support from others?

Believe in your solution!! The turtle may be even slower if he keeps looking to see how fast and in what direction others are going.

I do understand though. I'm reminded of my daughter's first school sports day when she was four and attending nursery. She was in three races. The first race she waited politely to make sure everyone else had set off before moving, in the second race she stopped to help someone up who'd tripped, in the last race we all cheered her on more loudly to see if that would help. She stopped to wave back at us and by then the race was over<smile.>

We all have our own approaches to racing and have to learn by personal experience.

I like hearing about how others are doing - it's not really a problem unless I let it become one. I can choose the direction I want to go in and even whether I want to compete at all.

I'm definitely like you, Helena, in that I like to move forward slowly but I also take an interest in others' ideas.

One of my vaued commitments is studying psychology but I agree the main focus here I'd expect to be on ACT

S.

Subject: ACT and other philosophiesTo: "ACT for the Public" <ACT_for_the_Public >Date: Saturday, 10 July, 2010, 13:43

Hi fellow ACTors,

I find the study and practice of ACT challenging enough without diluting my mind with countless other philosophies and methodologies while learning and practicing ACT. I find that splitting my attention across various viewpoints and philosophies becomes a distraction from ACT -- for me. By the same token, I find it distracting to read posts that aren't really relevant to ACT, so I try to ignore them. They might by helpful to others, however.

Although I do read some non-ACT books, I've found that it's best for me to keep that to a minimum while learning ACT. In the past, I have read one self-help book after another and, before committing to the ideas and exercises in one book, I was off to another.

ACT inspired me to make a commitment because: its tenants are simple (although not necessarily easy to implement); its effectiveness is grounded in scientific study; it does not require mastery in esoteric skills (such as zen meditation); it provides this forum that allows us to share both struggles and triumphs and to benefit from the wisdom offered so generously by the ACT professionals.

I've come to see ACT as more of a 'turtle' thing than a 'rabbit' thing -- making slow but steady progress in the core ACT tenants, which leads me toward living my life according to my values, vs. chasing one interesting philosophy after another down numerous rabbit holes, which distracts me from living a value-centered life.

Does anyone relate to this? I would be interested in hearing other people's viewpoints : )

Helena

[Guest guest]

Hi S,

You asked if I needed support from others on avoiding distractions from ACT, which works for me. The answer is no, but I was curious to see if others shared my viewpoint and wanted to stimulate a discussion about it in case it helped others--especially newbies to ACT.

I suppose you are implying that I am the turtle that "keeps looking to see how fast and in what direction others are going." Wow. To respond to that, I do look at my fellow turtles, not to check their progress but to confirm that I am going in the right direction. We all have different paths but I think we all want to be headed in the general same direction -- that of living according to our values.

When I am mired in quicksand, I look to to see if others can help me get unstuck, and also try to throw a rope to others if they are stuck. And when I see bunnies hopping all over the place, which was counterproductive for me, I think it is OK to share my experience with that approach, in case it helps. It isn't wrong to be a bunny or necessarily right to be a turtle, but I hope we can feel comfortable in sharing our personal experiences and voicing what works for us and what doesn't.

Helena

> > > Subject: ACT and other philosophies> To: "ACT for the Public" ACT_for_the_Public > Date: Saturday, 10 July, 2010, 13:43> > >  > > > > > > Hi fellow ACTors,>  > I find the study and practice of ACT challenging enough without diluting my mind with countless other philosophies and methodologies while learning and practicing ACT. I find that splitting my attention across various viewpoints and philosophies becomes a distraction from ACT -- for me.  By the same token, I find it distracting to read posts that aren't really relevant to ACT, so I try to ignore them. They might by helpful to others, however.>  > Although I do read some non-ACT books, I've found that it's best for me to keep that to a minimum while learning ACT. In the past, I have read one self-help book after another and, before committing to the ideas and exercises in one book, I was off to another. >  > ACT inspired me to make a commitment because:  its tenants are simple (although not necessarily easy to implement); its effectiveness is grounded in scientific study; it does not require mastery in esoteric skills (such as zen meditation); it provides this forum that allows us to share both struggles and triumphs and to benefit from the wisdom offered so generously by the ACT professionals.>  > I've come to see ACT as more of a 'turtle' thing than a 'rabbit' thing -- making slow but steady progress in the core ACT tenants, which leads me toward living my life according to my values, vs. chasing one interesting philosophy after another down numerous rabbit holes, which distracts me from living a value-centered life.>  > Does anyone relate to this? I would be interested in hearing other people's viewpoints : ) >  > Helena>  >

[Guest guest]

Thanks for your feedback, Tom!

I am intrigued by your suggestion of a 'cow' metaphor. I think I like it.

Non ACT alert:

I grew up on a farm with dairy cows and was fond of their gentle disposition. Out in the pasture, they slowly mozied along, head to ground, looking for fresh grass to eat. When they tired, they gathered under shade trees to chew their cuds and chat. When I went out to call them in for the evening (navigating around numerous cowpows), they followed me willingly, and each knew exactly which stall was theirs in the barn. Then they generously released their milk to their humans and settled in for the night.

I vividly remember the smells and sounds in the barn at dusk -- the scents of fresh hay and milk mingling with the odor of waste to produce an inexplicable smell that was oddly soothing; the sounds of tails slapping at flies, of cuds being chewed, the rustle of cows settling into their beds of hay, cats lapping milk, the plaintive meows of kittens, the pitterpat of the dog making his rounds.

Sorry to go on....nostalgia took over.

Helena

> >> > > > > > Hi fellow ACTors, > > > > > > > > I find the study and practice of ACT challenging enough without diluting my mind with countless other philosophies and methodologies while learning and practicing ACT. I find that splitting my attention across various viewpoints and philosophies becomes a distraction from ACT -- for me.  By the same token, I find it distracting to read posts that aren't really relevant to ACT, so I try to ignore them. They might by helpful to others, however. > > > > > > > > Although I do read some non-ACT books, I've found that it's best for me to keep that to a minimum while learning ACT. In the past, I have read one self-help book after another and, before committing to the ideas and exercises in one book, I was off to another. > > > > > > > > ACT inspired me to make a commitment because:  its tenants are simple (although not necessarily easy to implement); its effectiveness is grounded in scientific study; it does not require mastery in esoteric skills (such as zen meditation); it provides this forum that allows us to share both struggles and triumphs and to benefit from the wisdom offered so generously by the ACT professionals. > > > > > > > > I've come to see ACT as more of a 'turtle' thing than a 'rabbit' thing -- making slow but steady progress in the core ACT tenants, which leads me toward living my life according to my values, vs. chasing one interesting philosophy after another down numerous rabbit holes, which distracts me from living a value-centered life. > > > > > > > > Does anyone relate to this? I would be interested in hearing other people's viewpoints : ) > > > > > > > > Helena> >>

[Guest guest]

Heh heh heh, all the time. It's just one among many suggestions, and it

is your/our mind, isn't it?

Case in point: Our Moggie, a lovely feline friend of 15 years or so has

become very ill, experiencing strokes/seizures that are terrifying to

behold. Since it began last Friday both I and my wife have been fraught

with anxiety and stress, so much so that I broke my own alcohol embargo

and imbibed -- a valium might have been more apposite, but then --

shock! horror! -- I might develop a habit! (Sorry, just pointing out how

society mandates a more egregious poison over a more benign one.)

The worst period for me was Friday night/Saturday morning. I had work to

do (at home) and Kitty's welfare was competing for my attention. I

recalled some of what I had learned reading Russ 's book, and sort

of watched what thoughts occupied my mind, and contrasted those with

what was actual: in my mind I was dutifully catastrophizing, while a few

feet away, the object of this catastrophizing was sleeping soundly,

oblivious to what was going on in my head. I didn't say, " Thankyou,

mind, " but I had a small epiphany, and understood, and more importantly,

actually managed to relax a bit.

As of this writing our Moggie is at an Emergency Veterinary clinic. We

took him there a few hours ago after he experienced another seizure.

He's there for 24 hours for observation and treatment, if needed, and to

allow my wife and me to have some respite.

We're hoping for the best, while fully realizing the ramifications: we

may have to say goodbye to our beloved animal friend.

M.

> >

> > Hi Everyone,

> > This is a first post for me... I've been watching from the sidelines

for

> > some time now. I was planning on writing an entry about how I've

become

> > a bit of a compulsive ACT 'shopper'. Each morning I read the new

group

> > contributions, follow up suggested links that look interesting which

> > inevitably lead to other sites with videos for viewing and book

reviews

> > to check out. My 'wishlist' on Amazon is now getting too big to

> > navigate! It's all very interesting of course, but has become a

means

> > of avoidance for me and I agree with Helena in that it can all be a

bit

> > of a distraction. I can spend hours researching varying viewpoints

on

> > how to best implement ACT principles in my life, without actually

doing

> > anything that moves me towards values based goals.

> >

> > I noticed all this a few days ago as I've had a week off work with

the

> > flu and have spent a fair bit of time online. However - while it's

easy

> > to get distracted - what I've realised is that it's useful to relate

> > what I'm looking at or reading about back to the ACT framework.

There's

> > so much stuff out there that is just plain inspiring. Whether it's

> > reading about brain plasticity and realising that it really is

possible

> > to 'rewire' the way we think or following up a link to Genpo Roshi

and

> > his kind of 'shortcut' approach to being present, it all relates to

ACT

> > one way or the other.

> >

> > For example, (at the risk of feeling embarrassed) for the past year

or

> > so, I've subscribed to a weekly 'Happiness' newsletter. Each Monday

> > there's a couple of inspiring stories and upbeat little nuggets of

> > positivity about how to stay focused on the positive. Which is

great

> > in terms of having a light hearted idea to contemplate and start the

> > week with. Useful in ACT terms, (for me) in being able to use that

> > 'piece of inspiration' to direct my thoughts towards what I truly

value

> > and from there, what goals I'm working towards, what steps or

actions I

> > need to do next to keep heading in that direction. Not so useful as

> > something to try and stay focused on - probably a complete waste of

time

> > - and inevitably a way of setting yourself up for failure.

> >

> > I think it's a good thing to have ACT as a solid foundation from

which

> > to view the world and all of it's complexities.

> >

> > I liked the analogy of the turtle and the hare. It's good not to

have

> > the pressure of being the hare and having to 'race ahead' as fast as

> > possible. But I was thinking about it and maybe we don't need to be

the

> > turtle or the hare. In terms of connecting with the present moment,

> > maybe it's more that we're the one watching the race - the observer.

> >

> > That's all for now.

> > Leonie.

> >

> > PS: Does anyone have the problem when using the 'thankyou mind'

> > technique for defusing thoughts, of not being able to say that

without

> > sarcasm? It feels like my inner voice is rolling it's eyes...

> >

>

[Guest guest]

You're welcome. We all make typos -- I read your post after several

hours of focused concentration, proofreading a client's book, and was

still in proofreader mode. Sorry if I offended.

M.

> > >

> > >

> > >

> > > Hi fellow ACTors,

> > >

> > >

> > >

> > > I find the study and practice of ACT challenging enough without

> > diluting my mind with countless other philosophies and methodologies

> > while learning and practicing ACT. I find that splitting my

attention

> > across various viewpoints and philosophies becomes a distraction

from

> > ACT -- for me. By the same token, I find it distracting to read

posts

> > that aren't really relevant to ACT, so I try to ignore them. They

> might

> > by helpful to others, however.

> > >

> > >

> > >

> > > Although I do read some non-ACT books, I've found that it's best

for

> > me to keep that to a minimum while learning ACT. In the past, I have

> > read one self-help book after another and, before committing to the

> > ideas and exercises in one book, I was off to another.

> > >

> > >

> > >

> > > ACT inspired me to make a commitment because: its tenants are

simple

> > (although not necessarily easy to implement); its effectiveness is

> > grounded in scientific study; it does not require mastery in

esoteric

> > skills (such as zen meditation); it provides this forum that allows

us

> > to share both struggles and triumphs and to benefit from the wisdom

> > offered so generously by the ACT professionals.

> > >

> > >

> > >

> > > I've come to see ACT as more of a 'turtle' thing than a 'rabbit'

> thing

> > -- making slow but steady progress in the core ACT tenants, which

> leads

> > me toward living my life according to my values, vs. chasing one

> > interesting philosophy after another down numerous rabbit holes,

which

> > distracts me from living a value-centered life.

> > >

> > >

> > >

> > > Does anyone relate to this? I would be interested in hearing other

> > people's viewpoints : )

> > >

> > >

> > >

> > > Helena

> > >

> >

>

[Guest guest]

hi Helena

I don't really need support from others either. I have had depression for 54

years and am now 67. I have been very much a do it yourself merchant in dealing

with depression and it is only in more recent years since discovering this

therapy that things have dramatically improved.

Over the last 38 years since I made and have since stuck to my commitment to

fight depression with everything I have I did develop a kind of knee-jerk

reaction to the appearance of symptoms so that a symptom becomes a call to

action demanding a response. This has made it easy to keep accepting symptoms

on appearance on to keep on doing this for as long as necessary. It is this a

persistent effort that maintains the stability of health. I rely on the

self-help literature for help. And like you live according to my values.

> >

> >

> > From: Helena hbbr@

> > Subject: ACT and other philosophies

> > To: " ACT for the Public " ACT_for_the_Public

> > Date: Saturday, 10 July, 2010, 13:43

> >

> >

> > Â

> >

> >

> >

> >

> >

> > Hi fellow ACTors,

> > Â

> > I find the study and practice of ACT challenging enough without

> diluting my mind with countless other philosophies and methodologies

> while learning and practicing ACT. I find that splitting my

> attention across various viewpoints and philosophies becomes a

> distraction from ACT -- for me.  By the same token, I find it

> distracting to read posts that aren't really relevant to ACT, so I try

> to ignore them. They might by helpful to others, however.

> > Â

> > Although I do read some non-ACT books, I've found that it's best for

> me to keep that to a minimum while learning ACT. In the past, I

> have read one self-help book after another and, before committing to the

> ideas and exercises in one book, I was off to another.Â

> > Â

> > ACT inspired me to make a commitment because:  its tenantsÂ

> are simple (although not necessarily easy to implement); its

> effectiveness is grounded in scientific study; it does notÂ

> require mastery in esoteric skills (such as zen meditation); it

> provides this forum that allows us to share both struggles and

> triumphs and to benefit from the wisdom offered so generously by the

> ACT professionals.

> > Â

> > I've come to see ACT as more of a 'turtle' thing than a 'rabbit' thing

> -- making slow but steady progress in the core ACT tenants, which

> leads me toward living my life according to my values, vs.Â

> chasing one interesting philosophy after another down numerous

> rabbit holes, which distracts me from living a value-centered life.

> > Â

> > Does anyone relate to this? I would be interested in hearing

> other people's viewpoints : )Â

> > Â

> > Helena

> > Â

> >

>

[Guest guest]

Hi Francis,

I didn't mean to imply that I never need support from others -- but didn't in the situation I mentioned (avoiding distractions from ACT). I often need support and when I do, I am no longer afraid to ask for it, as I used to be.

I have a long way to go before I can say I am truly living according to my values. I am, for some or them, but am resisting taking action on other things that are very important to me. The one in which I haven't made much progress is establishing close, or even casual, social relationships. I am still keeping myself pretty much isolated, and when I do have opportunities to attend social events I would enjoy, I usually chicken out. Therefore, I am quite lonely. Were it not for my online friends, I think I would wither up and die!I'm glad that you have dramatically improved in your depression. I have too, in many ways, but I am really very shy and am having trouble putting myself out there. It may seem (here) that I am not shy, but I have simply learned how to cover it up, for the most part. I am scared to death of people. I often allow that fear to stop me cold from forming meaningful relationships, even though it is easy for me to express myself and speak my mind. Strange.

For example, I recently decided to attend an open house at a wildlife rehabilitation center, where some prior coworker now work, so I would have known some people there. In the end, I just sat at home and could not get myself to go. Then the guilt came. I defeated myself again.

Best to you on your journey. It sounds like we have a similar history with life-long depression.

Helena

To: "ACT for the Public" <ACT_for_the_Public >Sent: Monday, July 12, 2010 6:38:37 PMSubject: Re: ACT and other philosophies

hi HelenaI don't really need support from others either. I have had depression for 54 years and am now 67. I have been very much a do it yourself merchant in dealing with depression and it is only in more recent years since discovering this therapy that things have dramatically improved.Over the last 38 years since I made and have since stuck to my commitment to fight depression with everything I have I did develop a kind of knee-jerk reaction to the appearance of symptoms so that a symptom becomes a call to action demanding a response. This has made it easy to keep accepting symptoms on appearance on to keep on doing this for as long as necessary. It is this a persistent effort that maintains the stability of health. I rely on the self-help literature for help. And like you live according to my values.> > >> > >> > > From: Helena hbbr@> > > Subject: ACT and other philosophies> > > To: "ACT for the Public" ACT_for_the_Public > > > Date: Saturday, 10 July, 2010, 13:43> > >> > >> > > Â> > >> > >> > >> > >> > >> > > Hi fellow ACTors,> > > Â> > > I find the study and practice of ACT challenging enough without> > diluting my mind with countless other philosophies and methodologies> > while learning and practicing ACT. I find that splitting my> > attention across various viewpoints and philosophies becomes a> > distraction from ACT -- for me.  By the same token, I find it> > distracting to read posts that aren't really relevant to ACT, so I try> > to ignore them. They might by helpful to others, however.> > > Â> > > Although I do read some non-ACT books, I've found that it's best for> > me to keep that to a minimum while learning ACT. In the past, I> > have read one self-help book after another and, before committing to the> > ideas and exercises in one book, I was off to another.Â> > > Â> > > ACT inspired me to make a commitment because:  its tenantsÂ> > are simple (although not necessarily easy to implement); its> > effectiveness is grounded in scientific study; it does notÂ> > require mastery in esoteric skills (such as zen meditation); it> > provides this forum that allows us to share both struggles and> > triumphs and to benefit from the wisdom offered so generously by the> > ACT professionals.> > > Â> > > I've come to see ACT as more of a 'turtle' thing than a 'rabbit' thing> > -- making slow but steady progress in the core ACT tenants, which> > leads me toward living my life according to my values, vs.Â> > chasing one interesting philosophy after another down numerous> > rabbit holes, which distracts me from living a value-centered life.> > > Â> > > Does anyone relate to this? I would be interested in hearing> > other people's viewpoints : )Â> > > Â> > > Helena> > > Â> > >> >>

[Guest guest]

hi Helena

We do have a lot in common in long experience of depression. I am glad that you

have made considerable progress also. Your problem of social anxiety is

something that caused me great problems also. I was terribly worried about

finding things to say to people and the anxiety was so strong has to be

paralyitic in its effect. So like you I avoided people as much as possible.

But I did find that as the intensity of the depression decreased considerably it

became much easier to talk to people. But having avoided them for so long did

turn me into something like a hermit and I could take or leave socializing and

being married did help with this.

I do belong to a 12 step recovery group called Grow. One of its steps says we

make ourselves do the right thing in spite of our feelings. We control our

bodies and so can make ourselves do what we feel is necessary. In ACT terms it

would be making ourselves live by our values despite fears and negative feelings

which in any case we accept.

I don't know if you live in the U.S. But this group does exist there and I can

give contact details if necessary. It has some good recovery tips but is in no

way a substitute for ACT and following its program would not be incompatible

with the therapy. What belonging to such a group would deliver is friendship

with people in the flesh who share our experience of depression and with whom we

would feel at home and accepted. Any local depression support group would

deliver this also. I was wondering whether belonging to such a group would help

you with socializing. There is NAMI the organization for the mentally ill be up

you live in the U.S. And they very often run local depression support groups.

You can access is by putting their name in to the search bar and scrolling down

to the group near you.

I do make myself do things in spite of how I feel for the contrary with

depression. When it was very bad I made myself do what I had to in school

university and the workplace. Very often it is a case of letting us feel the

fear and doing it anyway.

You mentioned wildlife so I was wondering if you like the animals if so how

would you feel about volunteering at a cat sanctuary? You might find it

therapeutic. I like you because you clearly are a very kind to caring person as

I am sure the rest of the membership is. I hope and pray you have a really

great day. God bless and best wishes from your friend Francis

> > > >

> > > >

> > > > From: Helena hbbr@

> > > > Subject: ACT and other philosophies

> > > > To: " ACT for the Public " ACT_for_the_Public

> > > > Date: Saturday, 10 July, 2010, 13:43

> > > >

> > > >

> > > > Â

> > > >

> > > >

> > > >

> > > >

> > > >

> > > > Hi fellow ACTors,

> > > > Â

> > > > I find the study and practice of ACT challenging enough without

> > > diluting my mind with countless other philosophies and methodologies

> > > while learning and practicing ACT. I find that splitting my

> > > attention across various viewpoints and philosophies becomes

> a

> > > distraction from ACT -- for me.  By the same token, I find

> it

> > > distracting to read posts that aren't really relevant to ACT, so I

> try

> > > to ignore them. They might by helpful to others, however.

> > > > Â

> > > > Although I do read some non-ACT books, I've found that it's best

> for

> > > me to keep that to a minimum while learning ACT. In the

> past, I

> > > have read one self-help book after another and, before committing to

> the

> > > ideas and exercises in one book, I was off to another.Â

> > > > Â

> > > > ACT inspired me to make a commitment because: Â itsÂ

> tenantsÂ

> > > are simple (although not necessarily easy to implement); its

> > > effectiveness is grounded in scientific study; it does

> notÂ

> > > require mastery in esoteric skills (such as zen meditation);Â

> it

> > > provides this forum that allows us to share both struggles

> and

> > > triumphs and to benefit from the wisdom offered so generously by

> the

> > > ACT professionals.

> > > > Â

> > > > I've come to see ACT as more of a 'turtle' thing than a 'rabbit'

> thing

> > > -- making slow but steady progress in the core ACT tenants,

> which

> > > leads me toward living my life according to my values,Â

> vs.Â

> > > chasing one interesting philosophy after another down

> numerous

> > > rabbit holes, which distracts me from living a value-centered

> life.

> > > > Â

> > > > Does anyone relate to this? I would be interested in hearing

> > > other people's viewpoints : )Â

> > > > Â

> > > > Helena

> > > > Â

> > > >

> > >

> >

>

[Guest guest]

Hi Leonie

Welcome to the group. I am new also but have been in yahoo groups for

depression for some years. Those groups are good but are unfocused in that

unlike here they do not use a therapy to overcome depression and that makes this

group unique and so positive. To deal with negative symptoms I use acceptance

constantly and keep using it as long as necessary. I read in some of the

literature that if we focus on the feeling it does dissolve. The precursor of

this therapy was a lady called Dr. Weekes who taught that acceptance was

the way to deal with symptoms. Her books are easily understood. In a sense she

produced the bare bones of this therapy on which professor and colleagues

have put so much flesh. Coping with symptoms with acceptance and defusion is a

matter of getting into the habit of reacting to the appearance by using this

technique. With persistence it will become second nature. If you would be

interested in what Dr. Weekes says about acceptance by have saved the

book to the computer so it could be emailed to you. It would be no trouble. I

hope and pray you have a really great day. God bless and best wishes from your

friend Francis

>

> Hi Everyone,

> This is a first post for me... I've been watching from the sidelines for

> some time now. I was planning on writing an entry about how I've become

> a bit of a compulsive ACT 'shopper'. Each morning I read the new group

> contributions, follow up suggested links that look interesting which

> inevitably lead to other sites with videos for viewing and book reviews

> to check out. My 'wishlist' on Amazon is now getting too big to

> navigate! It's all very interesting of course, but has become a means

> of avoidance for me and I agree with Helena in that it can all be a bit

> of a distraction. I can spend hours researching varying viewpoints on

> how to best implement ACT principles in my life, without actually doing

> anything that moves me towards values based goals.

>

> I noticed all this a few days ago as I've had a week off work with the

> flu and have spent a fair bit of time online. However - while it's easy

> to get distracted - what I've realised is that it's useful to relate

> what I'm looking at or reading about back to the ACT framework. There's

> so much stuff out there that is just plain inspiring. Whether it's

> reading about brain plasticity and realising that it really is possible

> to 'rewire' the way we think or following up a link to Genpo Roshi and

> his kind of 'shortcut' approach to being present, it all relates to ACT

> one way or the other.

>

> For example, (at the risk of feeling embarrassed) for the past year or

> so, I've subscribed to a weekly 'Happiness' newsletter. Each Monday

> there's a couple of inspiring stories and upbeat little nuggets of

> positivity about how to stay focused on the positive. Which is great

> in terms of having a light hearted idea to contemplate and start the

> week with. Useful in ACT terms, (for me) in being able to use that

> 'piece of inspiration' to direct my thoughts towards what I truly value

> and from there, what goals I'm working towards, what steps or actions I

> need to do next to keep heading in that direction. Not so useful as

> something to try and stay focused on - probably a complete waste of time

> - and inevitably a way of setting yourself up for failure.

>

> I think it's a good thing to have ACT as a solid foundation from which

> to view the world and all of it's complexities.

>

> I liked the analogy of the turtle and the hare. It's good not to have

> the pressure of being the hare and having to 'race ahead' as fast as

> possible. But I was thinking about it and maybe we don't need to be the

> turtle or the hare. In terms of connecting with the present moment,

> maybe it's more that we're the one watching the race - the observer.

>

> That's all for now.

> Leonie.

>

> PS: Does anyone have the problem when using the 'thankyou mind'

> technique for defusing thoughts, of not being able to say that without

> sarcasm? It feels like my inner voice is rolling it's eyes...

>

[Guest guest]

Thank you, Francis. I hope that the worst is over for me.

Yesterday I found a video clip I'd taken while learning to use a new

video camera, and the star of the clip was -- you guessed it -- our

beloved kitty. I just bawled my eyes out. I felt that perhaps I had

somehow been too hasty in ending his misery, and wondered if I had done

the right thing.

I ended up calling our vet, who calmly reassured me that we had indeed

done the right thing, and that if we hadn't done it then and there, we

would have almost certainly caused kitty needless suffering. The fact

is, he told me, Kitty had died of old age, and that we had done the most

humane, merciful thing to help him.

Kind regards,

M.

> > > >

> > > > Thank you for your kind wishes. Alas, this morning we had to

make

> > the

> > > > hardest decision. We have a few more hours to spend with our

> > companion,

> > > > to say goodbye and thank him for all the wonderful moments of

joy he

> > has

> > > > given us.

> > > >

> > > >

> > > > Kind regards,

> > > >

> > > > M.

> > >

> >

>

[Guest guest]

hi M.

You are quite a right there is no point in inflicting avoidable suffering it

really was the most humane thing to do. We have a black and white female cat

and that is lovely. She does have the habit of banging on the window with her

paws sometimes at 2:00 AM. Not one of her most endearing characteristics! But

we are used to it. God bless and best wishes from your friend Francis

> > > > >

> > > > > Thank you for your kind wishes. Alas, this morning we had to

> make

> > > the

> > > > > hardest decision. We have a few more hours to spend with our

> > > companion,

> > > > > to say goodbye and thank him for all the wonderful moments of

> joy he

> > > has

> > > > > given us.

> > > > >

> > > > >

> > > > > Kind regards,

> > > > >

> > > > > M.

> > > >

> > >

> >

>