RE: Re: ACT workshop and diffusion

[Guest guest]

… I would like to make a suggestion that you may find of interest. A technique called radical acceptance in DBT therapy that I also use to compliment my ACT tools with acceptance and diffusion. I sense that you are suffering greatly from the thoughts in your mind, you’re interruption of what you see, feel, hear etc: We can easily be our own victims in our thoughts and percussion of ourselves is a self-directed habits of old worn patterns of behavior that really don’t serve us well in our daily lives. Stumbling blocks ( repeated patterns of behavior) are frequent and can be self-sabotage to ourselves, limiting our abilities to find comfort and value within our daily life. No one said you had to like your thoughts, they are what they are, just acknowledge the thought as in you don’t like this thought, avoid going down the rabbit hole of punishment and self-abuse of victim status, go for a walk. Live in the moment of noticing what you see, hear feel, like the sun on your face etc. use your five senses, focus on being in the moment, breathe in breathe out, notice your breath. Allow yourself to be fully engaged in the environment you’re walking physically in, not what your mind is telling you about your unworthiness, etc: If walking isn’t your thing, then perhaps listening to music, or whatever you find that gives you some distance from the rabbit hole. I subscribe to both the ACT group and the DBT group called Bordertown on Yahoo. I am not a purists of loyalty to one therapy method vs the other. I have allowed myself to use different techniques and combinations from both therapies’ that allow me to live my life with what I value. For the past five years I have read, studied and practiced the techniques that work for me. I continue to do so today. There are times when I do feel lost and unsure and beating myself with a club in the rabbit hole. As time goes on, this happens less often, and for me just to acknowledge I don’t like something allows me to have those feelings/thoughts and move on in a way that allows me to accept the situation and move on. This had been my experience, I hope that sharing this helps. Big hug to you. J Bre

[Guest guest]

Dear ,(first English is not my native language, apologize upfront for the incorrect spelling)I think I see how you struggle with all of this, and therefore I wonder did you ever realized that it must be beautifull to be able to come up with the question or doubts in the first place.Being able to question and express doubt is the path to acceptance, the acceptance that there is no answer, nor there have to be an answer for all ones questions. And doubt is all to often misplaced., step back and in your search for answers first accept how nice it is to notice that you are able

to raise the questen, sit down and allow happiness to warm you, and then see/notice again the position you are in.I believe strongly you can, the writing you do allows me to trust you in this.(meleta to pan) To: "ACT_for_the_Public " <ACT_for_the_Public > Sent: Saturday,

April 7, 2012 3:47 PM Subject: Re: Re: ACT workshop and diffusion

Oh Bre (I like hugs, thanks :-),

I know you're right! I know it's just a moment and tomorrow will be different! I want/wish to accept that, the unfolding. I'm getting stuck in knowing moments of freedom where future can exist in now and in moments where future was lost long ago. Sometimes I feel like I am swimming with no view of land, maybe I'll get there, I just keep swimming.

To be honest, when I heard Marsha talk of her enlightenment in terms of a vision from god, I lost a lot of my capacity to listen to her (Very judgemental, I know). In contrast, what she developed, (DBTherapy) has been invaluable to me. I've been using the 'Self-soothe' skills today, (having been reminded by Gilbert), using the five senses and distress tolerance...it works somewhat. (I meditated, slept, drank tea and coffee, listened to music, put myself in a shop and interacted with my girl (using an easy manner). The interpersonal skills was the best component for me. I learnt a lot of stuff I didn't know.

I want so much to get past this programming, it fucken kills! I get lost/stuck I guess. I see and see and function blind. It is all the emotion that drives me I'm sure. Gosh I wish I could keep it in check. At least I'm at the noticing stage I suppose. Thoughts are just thoughts, not action and my physical sensations don't dictate what I do...all humans experience this to different degrees. (I wish a lot for freedom). Mostly free from a 'poverty of understanding'.

The key has to be the ticking of time. All these therapies give me the skills to see those arms move around the clock. I admit to feeling invalidated by the unfulfilment of my wish but I remain open to what may come of alternative wishes. Like I said, I'll keep on swimming (some days I just get tired I suppose and want to stop).

I'm grateful for your words, seems like we have travelled a similar path, (but I'm only 2 years in...).

Thank's Bre,

To: ACT_for_the_Public Sent: Saturday, 7 April 2012 9:53 PMSubject: RE: Re: ACT workshop and diffusion

…

I would like to make a suggestion that you may find of interest. A technique called radical acceptance in DBT therapy that I also use to compliment my ACT tools with acceptance and diffusion. I sense that you are suffering greatly from the thoughts in your mind, you’re interruption of what you see, feel, hear etc: We can easily be our own victims in our thoughts and percussion of ourselves is a self-directed habits of old worn patterns of behavior that really don’t serve us well in our daily lives. Stumbling blocks ( repeated patterns of behavior) are frequent and can be self-sabotage to ourselves, limiting our abilities to find comfort and value within our daily life.

No one said you had to like your thoughts, they are what they are, just acknowledge the thought as in you don’t like this thought, avoid going down the rabbit hole of punishment and self-abuse of victim status, go for a walk. Live in the moment of noticing what you see, hear feel, like the sun on your face etc. use your five senses, focus on being in the moment, breathe in breathe out, notice your breath. Allow yourself to be fully engaged in the environment you’re walking physically in, not what your mind is telling you about your unworthiness, etc: If walking isn’t your thing, then perhaps listening to music, or whatever you find that gives you some distance from the rabbit hole.

I subscribe to both the ACT group and the DBT group called Bordertown on Yahoo. I am not a purists of loyalty to one therapy method vs the other. I have allowed myself to use different techniques and combinations from both therapies’ that allow me to live my life with what I value. For the past five years I have read, studied and practiced the techniques that work for me. I continue to do so today. There are times when I do feel lost and unsure and beating myself with a club in the rabbit hole. As time goes on, this happens less often, and for me just to acknowledge I don’t like something allows me to have those feelings/thoughts and move on in a way that allows me to accept the situation and move on.

This had been my experience, I hope that sharing this helps. Big hug to you. J

Bre