Guest guest Posted July 9, 2011 Report Share Posted July 9, 2011 I am looking to make contact with someone who is using ACT specifically for OCD. I have struggled with OCD form many years and have done a lot of reading on the subject including literature on ACT and mindfulness. I am finding that I am am needing support in the PRACTICE of using ACT and Mindfulness skills. Understanding the concepts is not enough for me. The last few months my OCD has been quite a challenge and I am trying to reach out for support in my practice of ACT and Mindfulness skills. Any support or input would be appreciated To: ACT_for_the_Public Sent: Sat, July 9, 2011 12:33:54 PMSubject: Re: Expansion using words Thanks again to Esther for bringing this up and for all the clarifications. Many ways to tap into acceptance and all the processes. I actually like what I'm hearing here about the expansion visualization exercises and look forward to trying them on! Sensing it's very much like extending the offer to dance. Like saying "yes" more and more of the time in way I can feel it in my body, my breath, my awareness. Like dropping the rope more and more. Very nice. terry > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > > Hi Esther - > > > ACT is designed to help you accept, rather than try to change your thought patterns (struggle with them). Be sure to read chapter 13 of The Happiness Trap. It will help you understand why you think the way you do and why you probably can't change that. > > > Defusion and expansion are the two core processes of the LETTING GO leg of the ACT three-legged stool. I find defusion is easier because it is a pro-active process that uses exercises to help me let go - silly songs, milk, milk, milk, etc. Expansion is a less active process. For me it consists of two things. 1. Notice my anxiety with curiosity rather than fear and dread. Don't dwell on it but don't ignore it. Just notice it. I like to imagine myself taking a step back from myself and looking at what's happening objectively - disengage a bit. 2. Get moving towards my values, taking my anxiety along with me. > > > My favorite metaphor for expansion is the uninvited guest story. You've planned a party (your life) and a person (anxiety, etc) who you especially don't want at your party shows up and is not going away. You have a choice - try to get rid of the person (struggle) or simply acknowledge their presence and keep on enjoying the party (live a valued life). There's an excellent animation of this metaphor somewhere on the internet. Perhaps someone can refer you to it. > > > Bill > > > > > >> To: act_for_the_public > > >> From: esterellah@... > > >> Date: Thu, 7 Jul 2011 15:57:38 -0400 > > >> Subject: Expansion using words > > >> > > >> I am working my way through the Happiness Trap and am definitely > > >> finding it challenging to change my thought patterns. I am taking it > > >> slowly as that seems the only way - I have gotten the hang of defusion > > >> and moved on to expansion. I am using the first volume of the audio > > >> tracks accompanying The Happiness Trap for the expansion exercise but > > >> am feeling stuck. It sounds as though I am to view sensations as an > > >> image, but I am verbal, not visual and just can't translate the > > >> exercises in my brain. I try to do it in words but it doesn't happen. > > >> Is there another exercise that uses words rather than images? Am I > > >> making any sense? > > >> > > >> > > >> ------------------------------------ > > >> > > >> 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 > > > > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted July 9, 2011 Report Share Posted July 9, 2011 I am looking to make contact with someone who is using ACT specifically for OCD. I have struggled with OCD form many years and have done a lot of reading on the subject including literature on ACT and mindfulness. I am finding that I am am needing support in the PRACTICE of using ACT and Mindfulness skills. Understanding the concepts is not enough for me. The last few months my OCD has been quite a challenge and I am trying to reach out for support in my practice of ACT and Mindfulness skills. Any support or input would be appreciate. Quote Link to comment Share on other sites More sharing options...
Guest guest Posted July 9, 2011 Report Share Posted July 9, 2011 Yes I have done a lot of therapy and have a good understanding of the basic ACT concepts. I have read the Happiness Trap and worked through Get out of your mind and into you life. I am also a daily mediator. I have just been having some struggles lately and am looking to develop a support system of people familiar with ACT and OCD. To: ACT_for_the_Public Sent: Sat, July 9, 2011 5:36:14 PMSubject: Re: OCD What ACT texts are you working with? Have you done any therapy? > > > I am looking to make contact with someone who is using ACT specifically for > OCD. I have struggled with OCD form many years and have done a lot of reading > on the subject including literature on ACT and mindfulness. I am finding that > I am am needing support in the PRACTICE of using ACT and Mindfulness skills. > Understanding the concepts is not enough for me. The last few months my OCD > has been quite a challenge and I am trying to reach out for support in my > practice of ACT and Mindfulness skills. Any support or input would be > appreciate. > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted July 10, 2011 Report Share Posted July 10, 2011 My history of OCD started out with what some people call harm OCD i.e. fear of some how accidentally harming some one. After a long time in therapy learning mindful meditation and learning other techniques to manage the images and thoughts that I may somehow cause harm to someone I started doing much better. Recently however (last 5-6 months) I have been finding myself self checking and rechecking things especially related to my work. I have a very stressful job that does not allow for very many mistakes so some of the recheking is just me trying to do a good job. But it has gone beyond that now to the point where it can take me hours even half a day to do something it should only take a few minutes to an hour to complete. I also find myself checking and re-checking before I leave work. It also is showing up in my personal life checing locked doors etc. Last week I tried being mindful and accepting of the feeling of uncertainty that I might have done something wrong as well as trying to defuse from the thoughts by telling myself that it is just OCD wanting me check and re-check. But it is clear to me that I need some more assistance developing better defusion techniques. To: ACT_for_the_Public Sent: Sun, July 10, 2011 3:27:40 AMSubject: Re: OCD Hey , Good stuff. I would imagine that all of us here have some OCD, it's hard to imagine anxiety without that mixed in. Have you read any books by an author named Twohig? From previous conversations on this board, he is supposed to be a very good ACT reference on this issue. Also, here is a video on OCD by Shinzen Young that I find insightful. What kind of meditation do you practice? > > > > > > I am looking to make contact with someone who is using ACT specifically for > > OCD. I have struggled with OCD form many years and have done a lot of reading > > > > on the subject including literature on ACT and mindfulness. I am finding that > > > > I am am needing support in the PRACTICE of using ACT and Mindfulness skills. > > Understanding the concepts is not enough for me. The last few months my OCD > > > has been quite a challenge and I am trying to reach out for support in my > > practice of ACT and Mindfulness skills. Any support or input would be > > appreciate. > > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted July 10, 2011 Report Share Posted July 10, 2011 Hi I am just curious to understand what causes you to act impulsively. Specific thoughts? Urges or feelings? Both - if so, which come first? Try to make a mental note next time you act impulsively of what urge / thought you are trying to satisfy. Dig a little deeper into it. The ACT books explain that you should try to do this as a curious scientist, or an impartial observer (although it's not as easy as that!). With the thoughts, defusion is, as you say, the key ACT technique. Practice whenever you can. In the bath is the favourite place for me. It is private, and it gives me at least 15 mins to practice, and I can't just easily "go" if the impulse takes me. My personal technique is the sailboats on a river. I picture them sailing down, and I call one to shore and put my unpleasant thought onboard. Bert and Ernie are the skippers, and I picture them saying something about how silly the thought is, and then they set off. So why don't you practice everyday. Deliberately conjure up one of your impulse-bringing thoughts, and sit with it, and defuse it. It's hard at first, but, honestly, with practice it becomes easier. For me, the process has sped up and I can defuse most thoughts very quickly... even the threat of summoning Bert and Ernie is enough for my mind to let it go!I have a lot of sympathy for the difficulty at work, where I have often struggled with the fear of making a mistake. I remember once going back to work in the middle of the night to check my sent items, because I got it into my head that I had sent a very important email to the wrong address. I just couldn't wait until the morning. I believe that ACT has helped me to tame those impulses.I wish you luck xSubject: Re: Re: OCDTo: ACT_for_the_Public Date: Sunday, 10 July, 2011, 18:38 My history of OCD started out with what some people call harm OCD i.e. fear of some how accidentally harming some one. After a long time in therapy learning mindful meditation and learning other techniques to manage the images and thoughts that I may somehow cause harm to someone I started doing much better. Recently however (last 5-6 months) I have been finding myself self checking and rechecking things especially related to my work. I have a very stressful job that does not allow for very many mistakes so some of the recheking is just me trying to do a good job. But it has gone beyond that now to the point where it can take me hours even half a day to do something it should only take a few minutes to an hour to complete. I also find myself checking and re-checking before I leave work. It also is showing up in my personal life checing locked doors etc. Last week I tried being mindful and accepting of the feeling of uncertainty that I might have done something wrong as well as trying to defuse from the thoughts by telling myself that it is just OCD wanting me check and re-check. But it is clear to me that I need some more assistance developing better defusion techniques. To: ACT_for_the_Public Sent: Sun, July 10, 2011 3:27:40 AMSubject: Re: OCD Hey , Good stuff. I would imagine that all of us here have some OCD, it's hard to imagine anxiety without that mixed in. Have you read any books by an author named Twohig? From previous conversations on this board, he is supposed to be a very good ACT reference on this issue. Also, here is a video on OCD by Shinzen Young that I find insightful. What kind of meditation do you practice? > > > > > > I am looking to make contact with someone who is using ACT specifically for > > OCD. I have struggled with OCD form many years and have done a lot of reading > > > > on the subject including literature on ACT and mindfulness. I am finding that > > > > I am am needing support in the PRACTICE of using ACT and Mindfulness skills. > > Understanding the concepts is not enough for me. The last few months my OCD > > > has been quite a challenge and I am trying to reach out for support in my > > practice of ACT and Mindfulness skills. Any support or input would be > > appreciate. > > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted July 10, 2011 Report Share Posted July 10, 2011 It appears to me that the feelings come first ie: panic and fear, then I will notice the thoughts "what if I miss something" or "what if I make/made a mistake" This is what appears to me to be triggering me to check and re-check. I too, have had times when I have gone back to work to check on something. The problem is that even when I check the urge is rarely satisfied. Your post is making see that I need to pay closer attention to the thoughts and practicing diffusion techniques. I appreciate you taking the time to reply to my post. To: ACT_for_the_Public Sent: Sun, July 10, 2011 3:20:33 PMSubject: Re: Re: OCD Hi I am just curious to understand what causes you to act impulsively. Specific thoughts? Urges or feelings? Both - if so, which come first? Try to make a mental note next time you act impulsively of what urge / thought you are trying to satisfy. Dig a little deeper into it. The ACT books explain that you should try to do this as a curious scientist, or an impartial observer (although it's not as easy as that!). With the thoughts, defusion is, as you say, the key ACT technique. Practice whenever you can. In the bath is the favourite place for me. It is private, and it gives me at least 15 mins to practice, and I can't just easily "go" if the impulse takes me. My personal technique is the sailboats on a river. I picture them sailing down, and I call one to shore and put my unpleasant thought onboard. Bert and Ernie are the skippers, and I picture them saying something about how silly the thought is, and then they set off. So why don't you practice everyday. Deliberately conjure up one of your impulse-bringing thoughts, and sit with it, and defuse it. It's hard at first, but, honestly, with practice it becomes easier. For me, the process has sped up and I can defuse most thoughts very quickly... even the threat of summoning Bert and Ernie is enough for my mind to let it go!I have a lot of sympathy for the difficulty at work, where I have often struggled with the fear of making a mistake. I remember once going back to work in the middle of the night to check my sent items, because I got it into my head that I had sent a very important email to the wrong address. I just couldn't wait until the morning. I believe that ACT has helped me to tame those impulses.I wish you luck xSubject: Re: Re: OCDTo: ACT_for_the_Public Date: Sunday, 10 July, 2011, 18:38 My history of OCD started out with what some people call harm OCD i.e. fear of some how accidentally harming some one. After a long time in therapy learning mindful meditation and learning other techniques to manage the images and thoughts that I may somehow cause harm to someone I started doing much better. Recently however (last 5-6 months) I have been finding myself self checking and rechecking things especially related to my work. I have a very stressful job that does not allow for very many mistakes so some of the recheking is just me trying to do a good job. But it has gone beyond that now to the point where it can take me hours even half a day to do something it should only take a few minutes to an hour to complete. I also find myself checking and re-checking before I leave work. It also is showing up in my personal life checing locked doors etc. Last week I tried being mindful and accepting of the feeling of uncertainty that I might have done something wrong as well as trying to defuse from the thoughts by telling myself that it is just OCD wanting me check and re-check. But it is clear to me that I need some more assistance developing better defusion techniques. To: ACT_for_the_Public Sent: Sun, July 10, 2011 3:27:40 AMSubject: Re: OCD Hey , Good stuff. I would imagine that all of us here have some OCD, it's hard to imagine anxiety without that mixed in. Have you read any books by an author named Twohig? From previous conversations on this board, he is supposed to be a very good ACT reference on this issue. Also, here is a video on OCD by Shinzen Young that I find insightful. What kind of meditation do you practice? > > > > > > I am looking to make contact with someone who is using ACT specifically for > > OCD. I have struggled with OCD form many years and have done a lot of reading > > > > on the subject including literature on ACT and mindfulness. I am finding that > > > > I am am needing support in the PRACTICE of using ACT and Mindfulness skills. > > Understanding the concepts is not enough for me. The last few months my OCD > > > has been quite a challenge and I am trying to reach out for support in my > > practice of ACT and Mindfulness skills. Any support or input would be > > appreciate. > > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted July 10, 2011 Report Share Posted July 10, 2011 You seem to have the idea of how it works. I have in fact had times when I did not find the mistake until the second or third check. When I do find a mistake it seems to fuel the urge to check again which I guess makes sense. However, as is predictable, the more I continue to check the more the urge and the nagging thoughts of what if...continues. To: ACT_for_the_Public Sent: Sun, July 10, 2011 5:16:24 PMSubject: Re: OCD This is interesting. Seems like any urge you feel might be (1) a legitimate reflection of the need to be careful in your job, in which you would follow its command or (2) an OCD-induced overreaction that hinders productivity, in which you would bring mindfulness/acceptance in. But, if you conduct an internal debate with yourself as to which is which, that will create more entanglement and distress... AND... every urge is going to vigorously claim itself to be part of (1) anyway, hence the problem. Here is an idea. Can you remember a situation at work where you did something, rigorously checked it once, and then found out that you stupidly missed something that would have been caught on a second check? If not, then your experience tells you that, outside what your urges might say, one check is actually more than enough. Then, a new possible approach might be, "At work, I will check things once and only once. Beyond that, if I get further urges, I will work with the urge itself using mindfulness/acceptance." > > > > > > > > > I am looking to make contact with someone who is using ACT specifically for > > > > OCD. I have struggled with OCD form many years and have done a lot of > >reading > > > > > > > > on the subject including literature on ACT and mindfulness. I am finding > >that > > > > > > > > I am am needing support in the PRACTICE of using ACT and Mindfulness skills. > > > > > Understanding the concepts is not enough for me. The last few months my > >OCD > > > > > > > has been quite a challenge and I am trying to reach out for support in my > > > practice of ACT and Mindfulness skills. Any support or input would be > > > appreciate. > > > > > > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted July 11, 2011 Report Share Posted July 11, 2011 Checking three times seems to be a reasonable number for me. You are right that feelings of shame and frustration begin to occur for me --especially when I have checked numerous times and I know I need to be doing something else. Setting the limit at three and then working on defusion/acceptance skills seems to be a good plan To: ACT_for_the_Public Sent: Sun, July 10, 2011 11:45:01 PMSubject: Re: OCD Another thing to think about is this. Is there a point in the checking process where you start feeling guilty/ashamed that OCD is happening? You might to be able to use that as the cue where you shift gears and work with the urges rather than actually doing another check. For example, if you are filling out a payment form that asks for your checking account number, I doubt you would feel guilty/ashamed if you checked that number once before turning it in, but if you checked it 14 times over a period of 30 minutes then you might start to get that "Here we go again" feeling. That might be the cue that you need to work with the urge rather than doing what it is recommending. > > > > > > > > > > > > I am looking to make contact with someone who is using ACT specifically > >for > > > > > > > > OCD. I have struggled with OCD form many years and have done a lot of > > >reading > > > > > > > > > > > on the subject including literature on ACT and mindfulness. I am finding > > > >that > > > > > > > > > > > I am am needing support in the PRACTICE of using ACT and Mindfulness > >skills. > > > > > > > > > Understanding the concepts is not enough for me. The last few months my > > > >OCD > > > > > > > > > > has been quite a challenge and I am trying to reach out for support in my > > > > > > practice of ACT and Mindfulness skills. Any support or input would be > > > > appreciate. > > > > > > > > > > > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted July 11, 2011 Report Share Posted July 11, 2011 I appreciate the thoughts and ideas I have been given so far. The idea of practicing defusion and acceptance in less intense settings is another good idea along with setting/limiting the number of times I check things. I can also appreicate the idea of getting caught up in my head trying to learn and figure thing out when what I really need to do is to practice. To: ACT_for_the_Public Sent: Mon, July 11, 2011 2:56:50 PMSubject: Re: OCD In keeping with the baby step method, you may also choose to focus on home for now and not on work as a starting place (sounds a bit less risky from what I'm hearing)..for example, pick a day where you decline to re-check things at home. For an entire day. And then go from there. > > > > > > > > > > > > I am looking to make contact with someone who is using ACT specifically for > > > > > > OCD. I have struggled with OCD form many years and have done a lot of > > >reading > > > > > > > > > > > on the subject including literature on ACT and mindfulness. I am finding > > >that > > > > > > > > > > > I am am needing support in the PRACTICE of using ACT and Mindfulness skills. > > > > > > > Understanding the concepts is not enough for me. The last few months my > > >OCD > > > > > > > > > > has been quite a challenge and I am trying to reach out for support in my > > > > practice of ACT and Mindfulness skills. Any support or input would be > > > > appreciate. > > > > > > > > > > > > > > Quote Link to comment Share on other sites More sharing options...
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