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Get Out of Your Mind & Into Your Life: The New Acceptance & Commitment Therapy, by Steven C. Hayes Ph.D., Spencer Smith
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Acceptance and Commitment Therapy (ACT) is a new approach to psychotherapy that rethinks even our most basic assumptions of mental well-being. Starting with the assumption that the normal condition of human existence is suffering and struggle, ACT works by first encouraging individuals to accept their lives as they are in the here and now. This acceptance is an antidote to the problem of avoidance, which ACT views as among the greatest risk factors for unnecessary suffering and poor mental health. The process of ACT includes help for individuals to identify a set of core values, a personal set of objectives that matters to them personally. The therapy then encourages the individual to commit to behavior that furthers these values despite potentially painful emotional obstacles.Get Out of Your Mind & Into Your Life offers a five-step plan for coping with painful emotions such as anxiety and depression. It teaches you how to learn life-enhancing behavior strategies that work to further the goals you value most. You'll learn to engage with and overcome painful thoughts and feelings with step-by-step acceptance and mindfulness-based techniques. You'll find out how to let go of control, and develop compassion and flexibility. The realization that painful feelings cannot be controlled will open you to the possibility of fully emotional living. Once present, engaged, and aware, you can begin to build new lives for yourself filled with significance and meaning. This book is not about overcoming pain or fighting emotions; it's about embracing life and feeling everything it has to offer. In this way, it offers a way out of suffering by choosing to live a life based on what matters most.
- Sales Rank: #654670 in Books
- Published on: 2011-12-05
- Formats: Audiobook, MP3 Audio, Unabridged
- Original language: English
- Number of items: 1
- Dimensions: 7.40" h x .60" w x 5.30" l, .19 pounds
- Running time: 37800 seconds
- Binding: MP3 CD
Amazon.com Review
Trying to "change" negative thoughts through cognitive gymnastics is like trying to win a war single-handedly. Why waste a life trying the impossible? In Get Out of Your Mind and Into Your Life: The New Acceptance and Commitment Therapy, advocate Dr. Steven Hayes escorts the mildly depressed, angry, and anxiety prone through a new approach to handling suffering--universal human suffering caused by language's illusions. Rather than fighting off bad thoughts and feelings with internal pep talks, Hayes beautifully explains how to embrace those pessimistic and foreboding mental voices (much like welcoming home one's cranky, play-worn children), "defuse" them with respectful attention, and commit to leading a purposeful life that includes their occasional ranting.
Intriguing exercises help readers identify their core struggles, parse these into manageable pieces, and develop effective ways to move beyond rumination. The work progresses easily, thanks to Hayes' engaging style and his grace in coaching readers. Critics of cognitive and behavioral therapies will warm to Hayes' logical explanations of language's pitfalls (even language used by other therapeutic approaches); his sometimes goofy--but surprisingly effective--exercises; well-timed etymology lessons; and his uncanny ability to predict and skillfully address reader reactions throughout the workbook. Ironically, the path to life clocks many hours in the mind; plan to dedicate an intensive month of introspection to this program. Anyone who has been accused of thinking too much, who begrudges compliments, pines for a different life, or feels trapped at a mental dead end can benefit from Hayes' superior guidance.--Liane Thomas
Dr. Steven Hayes answers a few questions about his book, and describes how his research was inspired by his own struggles with panic and anxiety.
Questions for Steven Hayes
Amazon.com: Can you give us a lay person's primer on acceptance and commitment therapy?
Steven Hayes: Acceptance and Commitment Therapy (ACT) is based on a rather remarkable fact: when normal problem solving skills are applied to psychologically painful thoughts or feelings, suffering often increases. Our research program has shown this in thousands of patients, in almost every area of human suffering. Fortunately, we have discovered why this is and we have developed some ways of correcting it.
The basic research underlying ACT shows that entanglement with your own mind leads automatically to experiential avoidance: the tendency to try first to remove or change negative thoughts and feelings as a method of life enhancement. This attempted sequence makes negative thoughts and feelings more central, important, and fearsome--and often decreasing the ability to be flexible, effective, and happy.
The trick that traps us is that these unhelpful mental processes are fed by agreement OR disagreement. Your mind is like a person who has to be right about everything. If you know any people like that you know that they are excited when you agree with them but they can be even more excited and energized when you argue with them! Minds are like that. So what do you do?
ACT teaches you what to do. I will say what that is, but readers need to understand that these mere words will not be useful in and of themselves. Minds are too clever for that! That is why the book has so many exercises and why we have a free discussion group on line for people working through the book (http://health.groups.yahoo.com/group/ACT_for_the_Public/). What ACT teaches is acceptance of emotions, mindful awareness of thoughts, contact with a transcendent sense of self, and action based on chosen values. This constellation of skills has shown itself in controlled research to help with an amazingly large range of problems, from anxiety to managing the challenges of physical disease, from depression, to stopping smoking.
Amazon.com: Some of this work is said to have come from your own battles with anxiety and panic. How did these ideas apply to your own struggles?
Steven Hayes: It was my own panic disorder that first put me on to the problem we have now confirmed in our research. My panic disorder began a little over 25 years ago. I watched in horror as it grew rapidly, simply by applying my normal problem solving skills to it. Anxiety felt awful and seemingly made it impossible to function, so it was obvious to me that I first needed to get rid of it before my life would improve. I tried lots of things to do that. But this very effort meant I had to constantly evaluate my level of anxiety, and fearfully check to see if it was going up or down as a result of my efforts. As a result, anxiety quickly became the central focus of my life. Anxiety itself became something to be anxious about, and meanwhile life was put on hold.
After two or three years of this I'd had enough. I began to experiment with acceptance, mindfulness, and valued action instead of detecting, disputing, and changing my insides.
I remember a moment that symbolizes the change in direction. In the middle of a panic attack, with a guttural scream like you hear in the movies, I literally shouted out loud to my own mind. "You can make me feel pain, you can make me feel anxiety," I yelled. "But you cannot make me turn away from my own experience."
It has not been a smooth path and it was several years before anxiety itself was obviously way down (getting it to go down was no longer my purpose, remember, but ironically when you stop trying to make it happen, often it does), but almost immediately life opened up again. ACT is the result of over 20 years of research, following the lead this provided.
Amazon.com: You are a language researcher and chapter two of Get Out of Your Mind and Into Your Life is called "Why Language Leads to Suffering." Can you tell us why you suggest that language is a source of human suffering?
Steven Hayes: Human language (by that I mean our symbolic abilities generally) is central to effective human cognition. It evolved to keep us from starving or being eaten--and it has done a pretty good job of that.
The key to symbolic processes is the ability to relate events in new and arbitrary ways. Our research program has shown this ability even in 14 month old babies, and we now know it comes from direct training from parents and others as part of normal language development. It is a wonderful skill. It allows us to imagine futures that have never been, and to compare situations that have never actually been experienced. That is the every essence of human verbal problem solving.
But that same process has a downside for human beings. For example, it allows us to fear things we have never experienced (e.g., death). It allows us to run from the past or compare the dull present to a fantasized future and to be unhappy as a result. And in my case it lead to the common sense but ultimately unhelpful idea that I needed to get rid of anxiety before I could live well.
We get a lot of training in how to develop and use our minds, but we get very little training in how to step out of the mental chatter when that is needed. As a result, this mental tool begins to use us. It will even claim to BE us. The overextension of human language and cognition, I believe, is at the core of the vast majority of human suffering in the developed world and human technology (the media) is only amplifying the problem by exposing us to an ever increasing stream of symbols and images. Learning how to get out of your mind and into your life when you need to do that is an essential skill in the modern world.
Review
"If you're tired of standard psychological parlance and still frustrated with your quality of life, this book can be a godsend." ---Martha Beck, columnist for O Magazine
From the Publisher
This book develops acceptance and commitment therapy (ACT), a revolutionary and exciting new direction in psychotherapy, into step-by-step exercises readers can use to get relief from emotional pain. Written by ACT’s founding theorist, the book offers a self-help program proven to be effective for coping with a range of problems, from anxiety to depression, eating disorders to poor self-esteem.
Most helpful customer reviews
10 of 10 people found the following review helpful.
Not the easiest read, could use editing, but is an extremely important work
By Ebooker
I urge you to get past any shortcomings you find in this book in terms of editing or repetitiveness, of which there are several. What the author has to say is extremely important and could be of great help to readers who struggle with anxiety and obsessive thinking, or those who are grieving traumatic childhoods or lost marriages. Fans of NPR's Invisibilia will recall the first episode in which a therapist worked with a man who had intrusive thoughts of killing a loved one. The therapist did things that seemed crazy, but worked brilliantly. This success was attributed to cognitive behavioral therapy (CBT) and the reporter missed the mark in an otherwise excellent podcast, by attributing CBT to Aaron Beck, when it was originally the work of Albert Ellis, PhD. This book explicates more correctly the type of therapy suggested in that podcast. Rather than talk people out of how they are feeling, Hayes and his ACT cohort argue that we will feel what we are going to feel and we should not flee from that, but instead embrace it and then choose what course we want in life based on our values. Of course that's simplifying things, but the author is scrupulous in telling readers that there are no easy answers and yet there is hope and a meticulously laid-out way to live beyond those fears. If you read one "self-help" book this year, it honestly should be this one. The book can be heavy at times, but so is life. Completing this book won't make life light and airy, but it will help the reader elect to have greater meaning on the journey. And in the end, that's what it's all about.
5 of 5 people found the following review helpful.
Not your typical self-help book...not one bit.
By Russell
This is a thin book, an easy read, and requires some interactive thought processing on your part to benefit most from it. Don't let the idea of answering questions or writing inside your book steer you away...Dr. Hayes has made crystal clear a solution for clarity and peace in the minds of so many of us. Definitely worth the buy. I have since given away my copy to someone else who could also benefit from it. I'm truly convinced this could quickly and effectively influence the perception you have of your life, and have you feeling more engaged and empowered in your life than you have in a long time. All the best, and thank you.
16 of 16 people found the following review helpful.
A wonderful addition to individual therapy sessions
By M. Joann Wright
I have used this book for a number of years as an adjunct to individual psychotherapy sessions with wonderful results! The workbook allows the client to deepen his or her understanding of our discussions, and complete work sheets between sessions. I have seen remarkable changes in the folks I work with who have used this volume. Examples include a woman who was out of work for many years connected with her values and started living her days in more value-laden ways for the first time in over 20 years; a man who dreamed of going back to college enrolled in a doctoral program; a woman, devastated by divorce, finally started opening up to the possibilities of finding a meaningful, loving relationship after four years of isolation... these are but a few of dozens of examples of the tremendous impact I have seen this model of psychotherapy have on people's lives. Incidentally, I did not witness such success with my clients while using "traditional CBT" for over 17 years. This is truly a remarkable approach. While some claim a lack of evidence base for the model, I offer you (in brief) the following:
Based on 18 years of research before the release of Hayes, Strosahl and Wilson's 1999 "Acceptance and Commitment Therapy: An Experiential Approach to Behavior Change" and endorsed by SAMHSA's National Registry of Evidence-based Programs and Practices, ACT certainly has deep roots and strong footing in the scientific community.
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