ACCEPTANCE AND COMMITMENT THERAPY (ACT) – AN ONLINE RESOURCE of inspirational quotes, poems and other act goodies!
Q: What can I do in the midst of turbulent events?
A: Choose a healthy option!
Even in the midst of turmoil and uncertainty we have a choice to choose a healthy option. Sometimes it doesn’t seem so. Sometimes we are so overwhelmed by events that we forget that we always do have a choice. We may not be able to change an event but we can choose how we react to it; we may not be able to alter a circumstance but we can choose our attitude towards it.
ACT is very keen to remind us that it is not so much what we view as right or wrong that will make a difference, but rather what is the most effective action we can take. What will work for us, what will move us towards a desired outcome, what actions are most in line with our values, this is what matters in ACT. ACT also reminds us that we are not just our thoughts, we are more than our stories. Learning to recognise this helps us to create a space, to defuse. Defusion is a healthy option.
I wrote “HEALTHY OPTIONS ” to remind me of that.
HOW ABOUT YOU?
- Are you able to choose healthy options?
- How is defusion helping you to cope with difficult thoughts?
- What can you share that might be of help to others?
Please leave your comments. I would love to hear from you.
THOUGHT FOR TODAY
POEM FOR TODAY
It may be we are scattered, there is so much going on,
Mind goes mad amongst the mayhem, something’s starting, something’s gone,
And we’re drowning in uncertainty where certainty once reigned,
And ‘twill take a bit of time before composure is regained.
Oh Mind loves to have illusion of a being in control,
And dislikes it when it’s challenged or cast in a minor role,
When the concepts it’s constructed are now threatened in some way,
Like someone has torn their roots out and they lie in disarray.
Yes, it takes a bit of time before realities sink in,
Before the winds of change can rearrange and healing can begin,
And there’s no place for impatience and the turmoil that it makes,
We demand that we be healed but healing takes the time it takes.
And so the more effective action is to take a bit of time,
Let Mind go about its business as it digs amongst the grime
Of a circumstance unwanted, for we still are free to choose
To select a healthy option, and we do when we defuse.
© Corinne Shields, 2016
If you enjoyed, “HEALTHY OPTIONS” please pass it on, and do leave your comments. I would love to hear from you.
And just before you go …..
A final word from ACT …..
Learning some defusion techiques can stand us in good stead when troublesome thoughts come to visit.
ACT is not concerned with challenging or changing a thought, it is not in the business of trying to stop thoughts arising. What ACT is interested in is helping us to develop a different relationship with our thoughts, to see ourself as the Thinker distinct from the thoughts that we are creating.
When we can do this then we will be less in thrall to our thoughts, less inclined to be bossed about them, less likely to take them so seriously. They are only thoughts after all.
ACT often uses metaphors as teaching tools, to help us to see things more clearly. I particularly like the metaphor of the playground bully. This really helped me to view my troublesome thoughts in a different way and to see how treating them more skilfully would lessen their grip on me.
The playground is fenced in and the children have to learn to live with the bully. This bully uses threats, mocking and abusive words to upset his victims. We can’t stop our thoughts, but perhaps we can react to them in a different way, as these victims show us.
Victim 1 – believes the bully (the thoughts), becomes distressed, and reacts automatically. The bully sees this as great entertainment and will carry on targeting this victim. This is how we normally respond to our thoughts.
Victim 2 – challenges the bully, and bully eventually gives up on this victim.
Victim 3 – acknowledges then ignores the bully, changing focus of attention, and the bully soon gives up.
For more defusion techniques and useful metaphors head over to getselfhelp.co.uk. There is some really useful information there.
How about YOU?
What can YOU do just for today to ACTivate your life?
Just for today I will ………………………
If you have read this far, please do leave your comments. How is ACT helping you?
I am a student of ACT. I am on a journey. I would love you to join me.
With all good wishes