ACCEPTANCE AND COMMITMENT THERAPY (ACT) – AN ONLINE RESOURCE
Q: How can I stop myself fearing the worst?
A: Remind yourself you are an expert storyteller.
If you are like me then you spend a lot of time, too much time, telling yourself stories. Something happens and off we go, making up stories, imagining the worst, conjuring up all sorts of awful scenarios. Some of our stories are told so often that they have become almost automatic. They only need a trigger and there they are instantly in glorious technicolour frightening us to death.
We may not be able to stop the story arising but we can learn to stop it in its tracks. When we remember that we are the story teller and that we are making it all up it helps us to stand back and distinguish fact from fiction. ACT talks about Defusion a lot and this is an instance when we can use defusion techniques to remind ourselves it is only a story and we are the expert story teller. We are making it up!
I wrote “STORYLINES” to remind me of that.
HOW ABOUT YOU?
- Are you learning to recognise when you are telling yourself stories?
- Are you becoming more expert at distinguishing fact from fiction?
- 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
Let’s not make up a story let’s just meet life as it is,
And let’s not make of it a drama that will leave us in a tizz,
But let’s just do what needs doing without getting in a stew
And conserve our precious energy for things we want to do.
It’s a trap for our avoidance, it’s a pitfall we can swerve,
When a certain something happens and it’s hitting on a nerve,
And the storyline is priming, oh, it’s ready now to launch,
But if we have got its measure then its story we can staunch.
For we’ve trundled down this path before, we’re wise now to its game,
So familiar with our stories we can give them all a name,
Here comes one we call “Old Faithful” for it’s never far away
And as soon as something happens it has something sour to say.
And behind it lurks “Imaginings”, the horror picture show
That ships up quite unexpected and then snares us in its glow
As it conjures up projections of the worst that can befall,
And then leaves us sick with worry, the worst storyline of all.
And so let’s watch ourselves as authors, catch ourselves out in the act,
Learn to make the sweet distinction, this is fiction, this is fact,
And when the stage is cleared for action, let us take a final bow,
Because an author just tells stories and it’s time for acting now.
© Corinne Shields, 2016
If you enjoyed, “STORYLINES” 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 …..
This quote from Jon Kabat-Zinn is a reminder that we cannot escape ourselves. Wherever we go there we are. It follows then that we would do well to take as good a care of ourselves as possible. We are our own constant companion.
Jon Kabat-Zinn developed the Mindfulness Based Stress Reduction Program at the University of Massachusetts Medical Centre. He has written many excellent books about Mindfulness and they complement ACT. Mindfulness is at the heart of ACT and I have found Jon Kabat-Zinn’s books to be really helpful. One of my favourites is “Wherever You Go, There You Are”. I am going to re-read it. I think it’s time! You might like to give it a try too!
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