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Get Out of Your Mind and Into Your Life : The New Acceptance and Commitment Therapy - Steven Hayes

Get Out of Your Mind and Into Your Life

The New Acceptance and Commitment Therapy

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Published: 1st November 2005
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Published: 1st November 2005
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Acceptance and Commitment Therapy (ACT) is a new approach to psychotherapy that rethinks even our most basic assumptions of mental well-being. Starting with the assumption that the normal condition of human existence is suffering and struggle, ACT works by first encouraging individuals to accept their lives as they are in the here and now. This acceptance is an antidote to the problem of avoidance, which ACT views as among the greatest risk factors for unnecessary suffering and poor mental health. The process of ACT includes help for individuals to identify a set of core values, a personal set of objectives that matter to them personally. The therapy then encourages the individual to commit to behavior that furthers these values despite potentially painful emotional obstacles.

Get Out of Your Mind and Into Your Life offers a five-step plan for coping with painful emotions such as anxiety and depression. It teaches you how to learn life-enhancing behavior strategies that work to further the goals you value most. You'll learn to engage with and overcome painful thoughts and feelings with step-by-step acceptance and mindfulness-based techniques. You'll find out how to let go of control, and develop compassion and flexibility. The realization that painful feelings cannot be controlled will open you to the possibility of fully emotional living. Once present, engaged, and aware, you can begin to build new lives for yourself filled with significance and meaning. This book is not about overcoming pain or fighting emotions; it's about embracing life and feeling everything it has to offer. In this way, it offers a way out of suffering by choosing to life a life based on what matters most.

This book develops acceptance and commitment therapy (ACT), a revolutionary and exciting new direction in psychotherapy, into step-by-step exercises readers can use to get relief from emotional pain. Written by ACT's founding theorist, the book offers a self-help program proven to be effective for coping with a range of problems, from anxiety to depression, eating disorders to poor self-esteem.

About the Authors

Steven C. Hayes, Ph.D. , is University of Nevada Foundation Professor of Psychology at the University of Nevada, Reno. An author more than 300 scientific articles and twenty-two books, including Acceptance and Commitment Therapy and Relational Frame Theory-two books that significantly develop the concepts on which Get Out of Your Mind and Into Your Life is based. His research explores the nature of human language and cognition and their application to the understanding and alleviation of human suffering. In 1992, the Institute for Scientific Information reported Hayes among the highest impact psychologist in the world during the years 1986-90 based on the citation impact of his writings. He is past-president of the Association for Advancement of Behavior Therapy, the American Association of Applied and Preventive Psychology, and Division Twenty-Five of the American Psychological Association. He was the first Secretary-Treasurer of the American Psychological Society. He is the recipient of the Don F. Hake Award for Exemplary Contributions to Basic Behavioral Research and Its Applications from Division 25 of the American Psychological Association. In 1999, US Health and Human Services Secretary Donna Shalala appointed him to a four-year term on the National Advisory Council on Drug Abuse.

Spencer Smith is a freelance writer and editor living in Santa Rosa, CA.

"With kindness, erudition, and humor, the authors of Get Out of Your Mind and Into Your Life educate readers into a new way of thinking about psychological issues in general and life satisfaction in particular. Their combination of cutting-edge research and resonance with ancient, tried-and-true practices makes this one of the most fascinating and illuminating self-help books available. If you're tired of standard psychological parlance and still frustrated with your quality of life, this book can be a godsend." --Martha Beck, columnist for "O Magazine" and author of "Finding Your Own North Star" and "Expecting Adam." "This manual, firmly based on cutting-edge psychological science and theory, details an innovative and rapidly growing approach that can provide you with the power to transform your very experience of life. Highly recommended for all of us." --David H. Barlow, professor of psychology, research professor of psychiatry, and director of the Center for Anxiety and Related Disorders at Boston University. "This is the quintessential workbook on acceptance and commitment therapy. Written with wit, clinical wisdom, and compassionate skepticism, it succeeds in showing us that, paradoxically, there is great therapeutic value in going out of our minds. Once released from the struggle with thought, we are free to discover that a life of meaning and value is closer at hand than thought allowed. This book will serve patients, therapists, researchers, and educators looking for an elegant exposition of the nuts and bolts of this exciting approach." --Zindel V. Segal, Ph.D., the Morgan Firestone Chair in Psychotherapy and professor of psychiatry and psychology at the University of Toronto and author of "Mindfulness-Based Cognitive Therapy for Depression." "This book is a user-friendly tool for clinicians who may be looking for adjunct handouts for clients with a wide variety of issues. Exercises found within can help deepen, structure, or guide experiences contacted in session. As a stand-alone self-help book, it brings to light the guiding principles that make ACT such an empowering approach. I highly recommend this book to clinicians and laypeople alike." --Sandra Georgescu, Psy.D., assistant professor at the "Chicago School of Professional Psychology."

Acknowledgmentsp. ix
Introductionp. 1
ACT: What It Is and How It Can Help You
Suffering: Psychological Quicksand
The Ubiquity of Human Suffering
Mindfulness, Acceptance, and Values
Commitment and Values-Based Living
Human Sufferingp. 9
Human Suffering Is Universal
Exercise: Your Suffering Inventory
The Problem with Pain
Exercise: The Pain is Gone, Now What?
The Problem with Pain: Revisited
Living a Valued Life: An Alternative
Why Language Leads to Sufferingp. 17
The Nature of Human Language
Exercise: Relate Anything to Anything Else
Exercise: A Screw, a Toothbrush, and a Lighter
Why Language Creates Suffering
Exercise: A Yellow Jeep
Exercise: Don't Think About Your Thought
What You've Been Doing
Exercise: The Coping Strategies Worksheet
The Problem with Getting Rid of Things-Squared
Experiential Avoidance
The Mind-Train
The Pull of Avoidancep. 33
Why We Do What Can't Work
Accepting the Possibility That Experiential Avoidance Can't Work
So, What Are You Supposed to Do?
Exercise: The Blame Game
Exercise: Judging Your Own Experience: Examining What Works
Moving On
Exercise: What Are You Feeling and Thinking Now?
Letting Gop. 43
If You're Not Willing to Have It, You Will
Acceptance and Willingness
Exercise: Why Willingness?
Willingness and Distress
Exercise: Being Willingly Out of Breath
The "Willingness to Change" Question
The Trouble with Thoughtsp. 53
Thought Production
Exercise: What Are You Thinking Right Now?
Why Thinking Has Such an Impact
Exercise: Your Daily Pain Diary
Looking at Your Thoughts Rather Than from Your Thoughts
The Mind-Train
Exercise: Watching the Mind-Train
Having a Thought Versus Buying a Thoughtp. 69
Cognitive Defusion: Separating Your Thoughts from Their Referents
Exercise: Say the Word "Milk" as Fast as You Can
Exercise: Labeling Your Thoughts
Exercise: Floating Leaves on a Moving Stream
Exercise: Describing Thoughts and Feelings
Exercise: Exploring the Difference Between Descriptions and Evaluations
Creating Your Own Cognitive Defusion Techniques
If I'm Not My Thoughts, Then Who Am I?p. 87
Considering Your Self-Conceptualizations
The Three Senses of Self
Exercise: Retelling Your Own Story
Being the Observing Self
Exercise: Experientially, I'm Not That
Getting Started
Exercise: Tracking Your Thoughts in Time
Taking the Next Step
Mindfulnessp. 105
Daily Practice
The Practice
Exercise: Be Where You Are
Exercise: Silent Walking
Exercise: Cubbyholing
Exercise: Eating Raisins
Exercise: Drinking Tea
Exercise: Eating Mindfully
Exercise: Listening to Classical Music
Exercise: Be Mindful of Your Feet While You Read This
Exercise: Just Sitting
Mindfulness in Context
What Willingness Is and Is Notp. 121
What Needs to Be Accepted?
Exercise: What Needs to Be Accepted
The Goal of Willingness
Willingness: Learning How to Jumpp. 133
The Willingness Scale
Taking a Jump
Exercise: Willingness Scale Worksheet
Using Your Skills and Learning Some New Ones
Exercise: Physicalizing
Exercise: Giving Your Target a Form
Exercise: The Tin-Can Monster
Exercise: Acceptance in Real-Time
What Are Values?p. 153
Values as Chosen Life Directions
What Values Are and Are Not
Choosing Your Valuesp. 165
The Masters You Serve
Exercise: Attending Your Own Funeral
Taking It a Step Further: Ten Valued Domains
Ranking and Testing Your Values
Committed Action
Committing to Doing Itp. 177
Taking Bold Steps
Exercise: Goals Worksheet
Exercise: Making Goals Happen Through Action
Exercise: Expected Barriers
Many Maps for Different Journeys
Building Patterns of Effective Action
Whose Life Is It Anyway?
Conclusion: The Choice to Live a Vital Lifep. 195
The Values and Data Underlying ACTp. 199
Referencesp. 203
Table of Contents provided by Ingram. All Rights Reserved.

ISBN: 9781572244252
ISBN-10: 1572244259
Series: New Harbinger Self-Help Workbook Ser.
Audience: General
Format: Paperback
Language: English
Number Of Pages: 190
Published: 1st November 2005
Publisher: New Harbinger Publications
Dimensions (cm): 27.9 x 21.8  x 1.4
Weight (kg): 0.52