Guest guest Posted February 19, 2011 Report Share Posted February 19, 2011 Its funny you should say that, because metaphors on the side, I was reading that weight lifting is a great exercise for focusing on the present moment (very hard to focus on anything else in that instant). This focus on the present moment, as with other activities that require all your attention, is what makes them attractive apparently.XXX______________________Signature: Mrs Em Equanimity This is my personal blog where I record my experience applying Acceptance Commitment Therapy to my anxiety and agoraphobia in particular, and my life in general. Feel free to browse. http://eyeofthehurricane-act.blogspot.com/--- El sáb, 19/2/11, Bill C escribió:De: Bill C Asunto: Exposure MetaphorPara: "ACT_for_the_Public" <act_for_the_public >Fecha: sábado, 19 de febrero, 2011 01:44 I just ran across a metaphor that might be helpful with acceptance. Part of acceptance is being willing to expose yourself to whatever gets in the way of you moving in your valued direction. Being willing to have it and keep moving is exposure - anxiety symptoms, horrible memories, chronic pain, depression, PTSD, social anxiety, etc. Often times this involves doing or facing the very thing that is in the way. It includes such things as taking a walk, riding a bus, flying in an airplane, simply getting out of bed and doing something useful, anything that gets you moving in a valued direction. The metaphor is weight lifting. To get stronger, we don't try to make the weight (fear) lighter, we lift until our muscles (acceptance, defusion, self as context and present moment focus) get stronger. And we do it because we have a value that we're pursuing, so then the exposure work becomes committed action. Weight lifting is hot, sweaty, sometimes painful hard work. Sometimes you hurt more after doing it more than before. We do it to make ourselves more physically fit. So is exposure/acceptance, sometimes literally, often figuratively. We do it to make us more psychologically fit . I hope this helps paint a picture of what acceptance might sometimes look like. Thanks to Joanne Steinwachs, an ACT therapist in Denver, who is the chairperson of the Colorado ACBS chapter. Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 19, 2011 Report Share Posted February 19, 2011 Hi Bill, I like that. Does it follow then, that if you try to lift a weight that is too heavy - you'll come a cropper! Simone Subject: Exposure MetaphorTo: "ACT_for_the_Public" <act_for_the_public >Date: Saturday, 19 February, 2011, 1:44 I just ran across a metaphor that might be helpful with acceptance. Part of acceptance is being willing to expose yourself to whatever gets in the way of you moving in your valued direction. Being willing to have it and keep moving is exposure - anxiety symptoms, horrible memories, chronic pain, depression, PTSD, social anxiety, etc. Often times this involves doing or facing the very thing that is in the way. It includes such things as taking a walk, riding a bus, flying in an airplane, simply getting out of bed and doing something useful, anything that gets you moving in a valued direction. The metaphor is weight lifting. To get stronger, we don't try to make the weight (fear) lighter, we lift until our muscles (acceptance, defusion, self as context and present moment focus) get stronger. And we do it because we have a value that we're pursuing, so then the exposure work becomes committed action. Weight lifting is hot, sweaty, sometimes painful hard work. Sometimes you hurt more after doing it more than before. We do it to make ourselves more physically fit. So is exposure/acceptance, sometimes literally, often figuratively. We do it to make us more psychologically fit . I hope this helps paint a picture of what acceptance might sometimes look like. Thanks to Joanne Steinwachs, an ACT therapist in Denver, who is the chairperson of the Colorado ACBS chapter. Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 19, 2011 Report Share Posted February 19, 2011 Yes, in that way I think the metaphor follows. Exposure to ______ has to be gradual, as lifting weights, or you will be flattened like the coyote from the cartoon the Roadrunner ______________________Signature: Mrs Em Equanimity This is my personal blog where I record my experience applying Acceptance Commitment Therapy to my anxiety and agoraphobia in particular, and my life in general. Feel free to browse. http://eyeofthehurricane-act.blogspot.com/--- El sáb, 19/2/11, Stolton escribió:De: Stolton Asunto: Re: Exposure MetaphorPara: ACT_for_the_Public Fecha: sábado, 19 de febrero, 2011 10:00 Hi Bill, I like that. Does it follow then, that if you try to lift a weight that is too heavy - you'll come a cropper! Simone Subject: Exposure MetaphorTo: "ACT_for_the_Public" <act_for_the_public >Date: Saturday, 19 February, 2011, 1:44 I just ran across a metaphor that might be helpful with acceptance. Part of acceptance is being willing to expose yourself to whatever gets in the way of you moving in your valued direction. Being willing to have it and keep moving is exposure - anxiety symptoms, horrible memories, chronic pain, depression, PTSD, social anxiety, etc. Often times this involves doing or facing the very thing that is in the way. It includes such things as taking a walk, riding a bus, flying in an airplane, simply getting out of bed and doing something useful, anything that gets you moving in a valued direction. The metaphor is weight lifting. To get stronger, we don't try to make the weight (fear) lighter, we lift until our muscles (acceptance, defusion, self as context and present moment focus) get stronger. And we do it because we have a value that we're pursuing, so then the exposure work becomes committed action. Weight lifting is hot, sweaty, sometimes painful hard work. Sometimes you hurt more after doing it more than before. We do it to make ourselves more physically fit. So is exposure/acceptance, sometimes literally, often figuratively. We do it to make us more psychologically fit . I hope this helps paint a picture of what acceptance might sometimes look like. Thanks to Joanne Steinwachs, an ACT therapist in Denver, who is the chairperson of the Colorado ACBS chapter. Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 19, 2011 Report Share Posted February 19, 2011 Simone - I had to consult my English-English translator to answer your question. The answer is indeed "you'll come a cropper!" During my research I discovered that Crapper was a sanitary engineer/plumber for the royal family. You Brits sure have a way with words. Bill To: ACT_for_the_Public From: adrianandboo@...Date: Sat, 19 Feb 2011 10:00:20 +0000Subject: Re: Exposure Metaphor Hi Bill, I like that. Does it follow then, that if you try to lift a weight that is too heavy - you'll come a cropper! Simone Subject: Exposure MetaphorTo: "ACT_for_the_Public" <act_for_the_public >Date: Saturday, 19 February, 2011, 1:44 I just ran across a metaphor that might be helpful with acceptance. Part of acceptance is being willing to expose yourself to whatever gets in the way of you moving in your valued direction. Being willing to have it and keep moving is exposure - anxiety symptoms, horrible memories, chronic pain, depression, PTSD, social anxiety, etc. Often times this involves doing or facing the very thing that is in the way. It includes such things as taking a walk, riding a bus, flying in an airplane, simply getting out of bed and doing something useful, anything that gets you moving in a valued direction. The metaphor is weight lifting. To get stronger, we don't try to make the weight (fear) lighter, we lift until our muscles (acceptance, defusion, self as context and present moment focus) get stronger. And we do it because we have a value that we're pursuing, so then the exposure work becomes committed action. Weight lifting is hot, sweaty, sometimes painful hard work. Sometimes you hurt more after doing it more than before. We do it to make ourselves more physically fit. So is exposure/acceptance, sometimes literally, often figuratively. We do it to make us more psychologically fit . I hope this helps paint a picture of what acceptance might sometimes look like. Thanks to Joanne Steinwachs, an ACT therapist in Denver, who is the chairperson of the Colorado ACBS chapter. Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 19, 2011 Report Share Posted February 19, 2011 Lou - I actually didn't know it had a formal name. I do it purely as a part of ACT. I think the fine line between improving fitness and wallowing in past content is delineated by the purpose of your behavior in doing the exercise. If you are doing it out of habit then it's probably wallowing. If you are doing it on purpose to achieve psychological flexibility or some other value then it is not wallowing. As Joanne says if "we do it because we have a value that we're pursuing, s... then the exposure work becomes committed action." Why we do it matters. Bill > To: ACT_for_the_Public > Date: Sat, 19 Feb 2011 06:31:06 +0000> Subject: Re: Exposure Metaphor> > Nice analogy! I agree Bill, the emotional exposure therapy is incredibly painful, (breathtakingly even), I wonder sometimes though, if I am improving my fitness or wallowing in past content. I think it is one of those fine lines. My experience tells me that the key to putting yourself in such a vulnerable position is the pre-formed exit strategy you have. Breathe. I find that grounding myself in the present moment helps me at the end of those exercises.> > Have you done much of that yourself? (Emotional exposure therapy I mean)> > Lou> > > > >> > > > I just ran across a metaphor that might be helpful with acceptance.> > > > Part of acceptance is being willing to expose yourself to whatever gets in the way of you moving in your valued direction. Being willing to have it and keep moving is exposure - anxiety symptoms, horrible memories, chronic pain, depression, PTSD, social anxiety, etc. Often times this involves doing or facing the very thing that is in the way. It includes such things as taking a walk, riding a bus, flying in an airplane, simply getting out of bed and doing something useful, anything that gets you moving in a valued direction.> > > > The metaphor is weight lifting. To get stronger, we don't try to make the weight (fear) lighter, we lift until our muscles (acceptance, defusion, self as context and present moment focus) get stronger. And we do it because we have a value that we're pursuing, so then the exposure work becomes committed action.> > > > Weight lifting is hot, sweaty, sometimes painful hard work. Sometimes you hurt more after doing it more than before. We do it to make ourselves more physically fit. So is exposure/acceptance, sometimes literally, often figuratively. We do it to make us more psychologically fit .> > > > I hope this helps paint a picture of what acceptance might sometimes look like.> > > > Thanks to Joanne Steinwachs, an ACT therapist in Denver, who is the chairperson of the Colorado ACBS chapter.> >> > > > > ------------------------------------> > For other ACT materials and list serves see www.contextualpsychology.org> > If you do not wish to belong to ACT_for_the_Public, you may > unsubscribe by sending an email to > ACT_for_the_Public-unsubscribe@...! Groups Links> > <*> To visit your group on the web, go to:> http://groups.yahoo.com/group/ACT_for_the_Public/> > <*> Your email settings:> Individual Email | Traditional> > <*> To change settings online go to:> http://groups.yahoo.com/group/ACT_for_the_Public/join> (Yahoo! ID required)> > <*> To change settings via email:> ACT_for_the_Public-digest > ACT_for_the_Public-fullfeatured > > <*> Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 19, 2011 Report Share Posted February 19, 2011 Willingness Yesterday I came home from work and started playing keyboards but I felt verey ill with anxiety. I recoiled from the anxiety and I thought I can't bear this. But I wanted to practice so I kept hoping the anxiety would lessen somewhat but it wouldn't. I then decided to willingly accept it and I started playing but I wasn't very good for a while which I accepted as well. After a while I started playing quite well and enjoying it although much of the dreadful anxiety remained. But I wasn't adding any second anxiety to the first, i.e, this is unbearable, I hate this, I can't go on. As the evening went on it got easier and easier. After 5 x 12 hours day this week I went to work today very tired (more overtime) and I was shattered when I saw how much work had turned up which caused me to recoil in pain and fear. I thought I can't handle this but then I decided to willingly suffer moving towards the distress. I go calmly and at the end of the day I'm pleased with what I have achieved and I feel in control of my life and not defeated by it. But there is a caveat, am I being hard on myself when I push myself forward all the time? Do I have a masochistic personality (this is nothing to do with sex) where I believe that I can only ever be a good and acceptable person when I am willing to suffer and be always strong. Good and worthwhile people always struggle on and win don't they? Only I would love to quit or run from this my inner critic says. Hmmm! KV >> > I just ran across a metaphor that might be helpful with acceptance.> > Part of acceptance is being willing to expose yourself to whatever gets in the way of you moving in your valued direction. Being willing to have it and keep moving is exposure - anxiety symptoms, horrible memories, chronic pain, depression, PTSD, social anxiety, etc. Often times this involves doing or facing the very thing that is in the way. It includes such things as taking a walk, riding a bus, flying in an airplane, simply getting out of bed and doing something useful, anything that gets you moving in a valued direction.> > The metaphor is weight lifting. To get stronger, we don't try to make the weight (fear) lighter, we lift until our muscles (acceptance, defusion, self as context and present moment focus) get stronger. And we do it because we have a value that we're pursuing, so then the exposure work becomes committed action.> > Weight lifting is hot, sweaty, sometimes painful hard work. Sometimes you hurt more after doing it more than before. We do it to make ourselves more physically fit. So is exposure/acceptance, sometimes literally, often figuratively. We do it to make us more psychologically fit .> > I hope this helps paint a picture of what acceptance might sometimes look like.> > Thanks to Joanne Steinwachs, an ACT therapist in Denver, who is the chairperson of the Colorado ACBS chapter.> Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 19, 2011 Report Share Posted February 19, 2011 Well, that put a smile on my face Bill! Subject: Exposure MetaphorTo: "ACT_for_the_Public" <act_for_the_public >Date: Saturday, 19 February, 2011, 1:44 I just ran across a metaphor that might be helpful with acceptance. Part of acceptance is being willing to expose yourself to whatever gets in the way of you moving in your valued direction. Being willing to have it and keep moving is exposure - anxiety symptoms, horrible memories, chronic pain, depression, PTSD, social anxiety, etc. Often times this involves doing or facing the very thing that is in the way. It includes such things as taking a walk, riding a bus, flying in an airplane, simply getting out of bed and doing something useful, anything that gets you moving in a valued direction. The metaphor is weight lifting. To get stronger, we don't try to make the weight (fear) lighter, we lift until our muscles (acceptance, defusion, self as context and present moment focus) get stronger. And we do it because we have a value that we're pursuing, so then the exposure work becomes committed action. Weight lifting is hot, sweaty, sometimes painful hard work. Sometimes you hurt more after doing it more than before. We do it to make ourselves more physically fit. So is exposure/acceptance, sometimes literally, often figuratively. We do it to make us more psychologically fit . I hope this helps paint a picture of what acceptance might sometimes look like. Thanks to Joanne Steinwachs, an ACT therapist in Denver, who is the chairperson of the Colorado ACBS chapter. Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 19, 2011 Report Share Posted February 19, 2011 good stuff, bill. thanks! haakon > > > > > > > > > > > > I just ran across a metaphor that might be helpful with acceptance. > > > > > > > > Part of acceptance is being willing to expose yourself to whatever gets in the way of you moving in your valued direction. Being willing to have it and keep moving is exposure - anxiety symptoms, horrible memories, chronic pain, depression, PTSD, social anxiety, etc. Often times this involves doing or facing the very thing that is in the way. It includes such things as taking a walk, riding a bus, flying in an airplane, simply getting out of bed and doing something useful, anything that gets you moving in a valued direction. > > > > > > > > The metaphor is weight lifting. To get stronger, we don't try to make the weight (fear) lighter, we lift until our muscles (acceptance, defusion, self as context and present moment focus) get stronger. And we do it because we have a value that we're pursuing, so then the exposure work becomes committed action. > > > > > > > > Weight lifting is hot, sweaty, sometimes painful hard work. Sometimes you hurt more after doing it more than before. We do it to make ourselves more physically fit. So is exposure/acceptance, sometimes literally, often figuratively. We do it to make us more psychologically fit . > > > > > > > > I hope this helps paint a picture of what acceptance might sometimes look like. > > > > > > > > Thanks to Joanne Steinwachs, an ACT therapist in Denver, who is the chairperson of the Colorado ACBS chapter. > > > > > > > > > > > > > > > > > > > ------------------------------------ > > > > > > For other ACT materials and list serves see www.contextualpsychology.org > > > > > > If you do not wish to belong to ACT_for_the_Public, you may > > > unsubscribe by sending an email to > > > ACT_for_the_Public-unsubscribe@! Groups Links > > > > > > > > > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 19, 2011 Report Share Posted February 19, 2011 Yep, committed action in the direction of our values is what it's all about Lou. I'm a bit concerned about your use of the word "control" but I think I know what you mean. Bill > To: ACT_for_the_Public > Date: Sat, 19 Feb 2011 18:39:29 +0000> Subject: Re: Exposure Metaphor> > I don't know if that is a formal name Bill. My therapist used the phrase `emotional exposure' while using an analogy of someone with a spider phobia. He cupped his hand at his chest and began telling me that he wanted me to get to a point where I can `Stroke the Spider' and still manage the intensity. Psychological flexability I guess. There is no question that it works, I feel so much more in control than I used to. That is the benefits of committed action right. :-)> > Lou > > > > > > >> > > > > > > > I just ran across a metaphor that might be helpful with acceptance.> > > > > > > > Part of acceptance is being willing to expose yourself to whatever gets in the way of you moving in your valued direction. Being willing to have it and keep moving is exposure - anxiety symptoms, horrible memories, chronic pain, depression, PTSD, social anxiety, etc. Often times this involves doing or facing the very thing that is in the way. It includes such things as taking a walk, riding a bus, flying in an airplane, simply getting out of bed and doing something useful, anything that gets you moving in a valued direction.> > > > > > > > The metaphor is weight lifting. To get stronger, we don't try to make the weight (fear) lighter, we lift until our muscles (acceptance, defusion, self as context and present moment focus) get stronger. And we do it because we have a value that we're pursuing, so then the exposure work becomes committed action.> > > > > > > > Weight lifting is hot, sweaty, sometimes painful hard work. Sometimes you hurt more after doing it more than before. We do it to make ourselves more physically fit. So is exposure/acceptance, sometimes literally, often figuratively. We do it to make us more psychologically fit .> > > > > > > > I hope this helps paint a picture of what acceptance might sometimes look like.> > > > > > > > Thanks to Joanne Steinwachs, an ACT therapist in Denver, who is the chairperson of the Colorado ACBS chapter.> > > >> > > > > > > > > > > > > > > ------------------------------------> > > > > > For other ACT materials and list serves see www.contextualpsychology.org> > > > > > If you do not wish to belong to ACT_for_the_Public, you may > > > unsubscribe by sending an email to > > > ACT_for_the_Public-unsubscribe@...! Groups Links> > > > > > > > >> >> > > > > ------------------------------------> > For other ACT materials and list serves see www.contextualpsychology.org> > If you do not wish to belong to ACT_for_the_Public, you may > unsubscribe by sending an email to > ACT_for_the_Public-unsubscribe@...! Groups Links> > <*> To visit your group on the web, go to:> http://groups.yahoo.com/group/ACT_for_the_Public/> > <*> Your email settings:> Individual Email | Traditional> > <*> To change settings online go to:> http://groups.yahoo.com/group/ACT_for_the_Public/join> (Yahoo! ID required)> > <*> To change settings via email:> ACT_for_the_Public-digest > ACT_for_the_Public-fullfeatured > > <*> Quote Link to comment Share on other sites More sharing options...
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