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The Happiness Trap

The Happiness Trap

by Russ Harris

RUSS HARRIS

Embrace your demons, and follow your heart.

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Mindfulness Skills

  1. Defusion: learning to perceive thoughts, images and memories as pictures and words, rather than threats, rules and objective facts.
  2. Expansion: making room for unpleasant feelings, sensations and urges; allowing them to come and go without struggling ...

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Acceptance & Commitment

Acceptance and commitment therapy aims to create a rich, full and meaningful life while effectively handling the painful thoughts and feelings that go with it.

  • Effectively handling painful thoughts and feelings is done through mindfulness, which can be divided in to defusion, expansion...

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Finding Your Values

Your values are what is most important, deep in your heart; what sort of person you want to be; what is significant and meaningful to you; and what you want to stand for in this life.

There are ten domains of values:

  • Family
  • Intimate Relationships
  • Friendships

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Setting Goals

  • Focus on one domain at a time.
  • Write down your goals. This makes you more likely to take action.
  • Goals should be SMART: specific, measurable, attainable, realistic and time -bound.
  • Set a combination of immediate, short term (days to weeks), medium term (weeks to month...

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Obstacles to Change

  • Fusion with unhelpful thoughts. Solution: defuse the thoughts and recognise them as just words.
  • Expectations that are unrealistic. Solution: break goals down to smaller pieces, extend their timeframes, and don't be afraid to make mistakes.

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