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It's better to focus on where you are going than how you are feeling
A different stance towards pain
- Write down some of the internal experiences you are struggling with most – painful thoughts and judgments, emotions, memories.
- Then write out some of the things that are most meaningful to you – being a parent, learning, growing, etc.
You will find if you try to push the pain away, you will drive the meaningful stuff away too. So, if you want to do the things that are important to you, you have to make room for the painful stuff.
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Key Ideas
The 'assumption of healthy normality'
There is an assumption that emotional pain and suffering is a deviation from a default happy baseline. However, it's incorrect. Psychological pain is everywhere.
Research indicates that one in two adults will meet the criteria for a mental health problem at some time in their lives. Instead of turning our focus on what makes us happy, we should focus on achieving a sense of meaning, regardless of how we're feeling.
Acceptance and commitment therapy (ACT)
The goal of ACT is not necessarily to reduce one's problematic thoughts and emotions. It is to help people effectively function while they are distressed and to promote more flexible and value-driven behaviors.
In other words, the primary goal is to promote 'valued living.'
Valued living
Valued living is going about your daily life in the service of values you find important. Engaging in these actions creates a sense of meaning and purpose.
The symptoms of psychological suffering are problematic when they are linked to behaviors that draw us away from valued living.
A value-driven agenda
We might not have any control over the pain we experience, but we exert some control over how we respond to that suffering.
Common responses to difficult emotions include avoidance, substance abuse and aggression and lead to long-term damage in our relationships, jobs and our personal growth. Letting go of trying to minimize pain and moving toward a value-driven agenda can help us focus on who we want to be instead of how we want to feel.
A different stance towards pain
- Write down some of the internal experiences you are struggling with most – painful thoughts and judgments, emotions, memories.
- Then write out some of the things that are most meaningful to you – being a parent, learning, growing, etc.
You will find if you try to push the pain away, you will drive the meaningful stuff away too. So, if you want to do the things that are important to you, you have to make room for the painful stuff.
The valued path
Sometimes it is hard to engage with your struggles. That it is the crux of the work in ACT - to look at your judgments and suffering, in order to move toward that which is meaningful.
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Emotions
They are basal responses that begin in the subcortical areas of the brain responsible for producing biochemical reactions to environmental stimuli that have a direct impact on our physical state.&n...
Feelings
Feelings are preceded by emotions and tend to be our reactions to them. Emotions are a more generalized experience across humans, but feelings are more subjective and influenced by our personal experiences and interpretations, thus they are harder to measure.
Negative Emotions
They can be defined as unpleasant or unhappy emotions evoked in individuals to express a negative effect towards something.
Although some are labeled negative, all emotions are normal to the human experience. And it’s important to understand when and why negative emotions might arise, and develop positive behaviors to address them.
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Invest in your emotional health
Staying mentally and emotionally healthy helps us face challenges, stresses, and setbacks. It also equips us to be more functional in our daily lives.
A person who is mentally and emoti...
Take care of your physical health
Physical health plays an important role in ensuring that you are mentally healthy.
You can stay healthy by eating well, getting adequate rest and exercise, and actively taking care of your physical health.
Exercise and get some fresh air
Daily exposure to sunlight helps avoid depression.
Physical activity is also beneficial for the mind. Exercise boosts energy, reduces stress and mental fatigue.
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Understand the process
There has recently been an important change in the way clinical psychology is being handled.
Nowadays, it can be clearly seen that what is the most important is the understanding o...
Process Based Therapy
Process Based Therapy bases itself on Network Science, which emphasis the importance of networks, nodes and possible barriers to change in order to get a better understanding of the mental illnesses.
Process Based Therapy implies the belief that variation and flexibility are the elements that influence the most your recovery.
Extended Evolutionary Meta Model
This Meta Model refers to the idea according to which dynamic and complex networks change or shift dramatically rather than gradually.
When this occurs, the so-called Process Based Therapy aims to turn the network from maladaptive to adaptive while using strategies such as exposure or mindfulness.
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