Talking Your Way to Change

The general goal of ACT is to increase psychological flexibility – the ability to contact the present moment more fully as a conscious human being, and to change or persist in behavior when doing so serves valued ends. Psychological flexibility is established through six core ACT processes. Each of these areas are conceptualized as a positive psychological skill, not merely a method of avoiding psychopathology.

Backman, Fredrik (20120. A Man Called Ove. Atria Books: New York. 

https://psychwire.com/harris/resources?gclid=Cj0KCQjw3duCBhCAARIsAJeFyPWJb3Rt8SAEas4xGu5mUxO9G8-OYeBLTqA4cKskFXgyjXAYGDzM70saAhr1EALw_wcB

In this episode I suggest that psychological flexibility and ego strength are similar concepts. Low psychological flexibility is correlated with depression, anxiety, and work difficulties. It suggests once again that it is our ability to cope with life on life terms that predicts our mental health wellness.  

In this episode I discuss grounding strategies that you can use to bring your chaotic mind back to the practical reality of the present moment. I offer 5 physical grounding strategies and 5 mental grounding strategies. 

Trailer video

Knowing your values can lead to taking steps that will help you feel less stuck or trapped in what steps to take in your life's journey. 

https://www.valuescentre.com/

https://stevenchayes.com/category/values/

Niemiec, R. M. (2017). Character strengths interventions: A field-guide for practitioners. Cambridge, MA: Hogrefe. Affirmation of Personal Values Buffers Neuroendocrine and Psychological Stress Responses J. David Creswell,1 William T. Welch,1 Shelley E. Taylor,1 David K. Sherman,2 Tara L. Gruenewald,1 and Traci Mann1 1 University of California, Los Angeles, and 2 University of California, Santa Barbara

Knowing your values can lead to taking steps that will help you feel less stuck or trapped in what steps to take in your life's journey. 

https://www.valuescentre.com/

https://stevenchayes.com/category/values/

Niemiec, R. M. (2017). Character strengths interventions: A field-guide for practitioners. Cambridge, MA: Hogrefe. Affirmation of Personal Values Buffers Neuroendocrine and Psychological Stress Responses J. David Creswell,1 William T. Welch,1 Shelley E. Taylor,1 David K. Sherman,2 Tara L. Gruenewald,1 and Traci Mann1 1 University of California, Los Angeles, and 2 University of California, Santa Barbara

Video trailer for values episode 

making a video

Daniel Siegel developed the Wheel of Awareness. The Wheel of awareness is a tool or a practice to direct awareness and promote more well-being in our lives. It’s a visual metaphor of a bicycle wheel, where the awareness is lying at the center and all along the rim there are ‘known’ elements where you can direct your focus.

https://drdansiegel.com/

https://drdansiegel.com/wheel-of-awareness/

Seigel, D. J. (2010). Mindsight: The New Science of Personal Transformation. Bantam. New York. 

by Daniel J. Siegel, M.D.

Based on the research and my clinical experience I have created an 8-step approach to combating worry. 

1. Problem
2. Productive
3. Action Step
4. Research
5. Emotion 
6. Time of Day
7. Present Moment 
8. Movement

References: 

• Berenbaum H, Thompson RJ, & Bredemeier K (2007). Perceived threat: Exploring its association with worry and its hypothesized antecedents. Behaviour Research and Therapy, 45, 2473–2482. doi:10.1016/j.brat.2007.03.015.
• LaFreniere, L. S., & Newman, M. G. (2019). Exposing worry’s deceit: Percentage of untrue worries in generalized anxiety disorder treatment. Behavior Therapy. doi:10.1016/j.beth.2019.07.003
• Leahy, Robert (2005). The Worry Cure: Seven Steps to Stop Worry from Stopping You. New York: Three Rivers Press.