Posts tagged ‘Values’

How to Understand Acceptance and Commitment Therapy ll By Brenda Bomgardner

What’s It All About? – How to Understand Acceptance and Commitment Therapy

By Brenda Bomgardner

 

If you’re like many people, you may have an inner voice telling you things like you’re worthless or that no one wants you. Every day, an exhausting battle may rage inside of you.

Sometimes you try to push back against all those negative thoughts, but they come crashing through anyways.

In fact, trying to counter your negative self-talk only seems to make things worse. Spiraling down quickly, it often feels like there’s no relief in sight.

Now, imagine that there’s a way to counter the effects of negative thinking without pushing back or repressing your thoughts.

That’s what acceptance and commitment therapy is all about.

What Is Acceptance and Commitment Therapy?

Unlike other coping skills—where you try to avoid negative thoughts or drown them out—acceptance and commitment therapy involves shifting your thinking to more productive outcomes.

This is accomplished by:

• Becoming more aware of your actions
• Recognizing what you consider to be your own values
• Making a commitment to act

The idea behind acceptance and commitment therapy is to face those negative thoughts in a more productive way.

It can be very difficult to drown out or counter negative thoughts, especially if they have been deeply ingrained into your thinking. However, acceptance and commitment therapy empowers you to choose what to do about thoughts.

Decide on Acceptance and Take Action

When you practice acceptance and commitment therapy, you utilize a process to make decisions independent of your negative thoughts.

For example, let’s say that you struggle with feelings of low self-worth based on negative experiences in childhood. When you think “I am worthless” you suddenly now have a choice. You can decide whether to take action right now to address this negative thought and might enter into a battle with the thoughts. You might try to counter the negative thought with a positive thought. You can spend a lot of time and energy in the battle and feel like you’re spinning your wheels and the thought keeps coming back. Here’s the deal. You can battle with your thought or you can act on creating behaviors that infuse your life with meaningfulness and fulfillment. You can act independent of your thoughts and/or feelings. You can accept a thought or feeling as a process your mind does based on your learning history and work towards making behavior changes.

Make a Commitment

Another important part of this process is making a commitment not to push back against those emotions, thoughts, or feelings.

Often, what causes people emotional distress is their attempt to push back or fight thoughts or feelings they find distressful. However, this frequently only causes them even more unnecessary pain and suffering.

When you commit to stop pushing back, and begin to be willing to accept your feelings you can begin to approach these issues from a new perspective and make changes based on what you truly value.

Why Is Acceptance and Commitment Therapy Helpful?

Perhaps the biggest reason why acceptance and commitment therapy is helpful is that you are no longer trying to avoid painful thoughts or feelings.

If you have thoughts about your low self-worth, you may be tempted to “numb” those thoughts through drug or alcohol use. On the other hand, you may try to bottle those thoughts and feelings up inside. Any attempt to release them causes you loads of emotional pain.

Let’s face it, this may temporarily work for you. But avoidance doesn’t really solve the larger problem. You still carry uncomfortable and unwanted emotions around you, and eventually, it will come out one way or another. Acknowledging to yourself that you have and experience painful feelings and thoughts transform them.

How to Practice Acceptance and Commitment Therapy

To practice this technique, it’s helpful to work with a therapist who understands acceptance and commitment therapy.

While it may be hard to discuss painful memories and difficult emotions with anyone, a therapist will be able to support you through the process. They can also help you find alternatives for viewing these thoughts and emotions so that they need not be compounded by the fight against pain causing distress for you.

If negative thinking is an issue and fighting those thoughts is causing you problems, consider acceptance and commitment therapy. You’ll likely find that by finding acceptance and committing to changing your thinking based on your own personal values, you will find relief and peace of mind.


 

About the Author: Brenda Bomgardner is in her encore career. One of her greatest joys in her career is seeing people move beyond life’s roadblocks toward a fulfilling and meaningful life. She believes each person has a purpose in life waiting to be realized that evolves over a lifetime. And the path to reaching your life’s purpose is as unique as each individual. We all have dreams. Step by step she will walk with you on uncovering how to bring your dreams to fruition.  Brenda is a counselor, coach and clinical supervisor and specializes in practicing Acceptance and Commitment Therapy (ACT) which is a cutting edge evidenced-based processes. This means there is scientific research proven to show ACT works. Before becoming a therapist, she completed a successful 17 year career in Human Resources at a Fortune 500 company. On a personal note she loves the great outdoors, ATV riding, adventure travel and family.

To learn more about Brenda visit her About Me page, https://brendabomgardner.com/brenda-bomgardner/

Values, Morals – and Quantum Ethics | Spirituality in Daily Life || Mary Coday Edwards

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By Mary Coday Edwards
People House Featured Blogger

Every spring I do battle against cheat grass, an invasive plant species which grows quickly, sucking our meager moisture out of the ground.  Meanwhile, the native grasses and plants slowly making their annual appearance wither and die due to lack of moisture.

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And when the native plants go, so do the insects, butterflies, reptiles, bees, and small mammals – in short, our ecosystem – that depend on the cyclical flowering and subsequent nutrients produced by this local ecosystem.  Cheat grass lives long enough to kill everything else, whereas all year round native grasses offer protection, shelter, and food, as well as maintain the stability of the soil, keeping erosion at bay. When the cheat grass dies after its brief reign of destruction, it leaves only dirt which is blown and washed away.

Other than poison – which also kills off an ecosystem – the only way to effectively remove it is to pull it out by hand, ensuring that the thick, matted root system comes with it.

 

“All things are bound together. All things connect. What happens to the Earth happens to the children of the earth.” Chief Seattle

 

This annual garden scenario divulges much about me:

-My values, which are defined as my principles and my judgment of what is important: i.e., diversity and a healthy ecosystem.

-My morals, defined as reflecting what I believe to be right or wrong: cheat grass’ bullying behavior is wrong and thus everyone should pull out the cheat grass! (This has now become a moral imperative for me – which I’d like to impose on all my neighbors.

-Lastly, my ethics. Ethics examine and give a reason “why” behind my moral imperative. I’m calling this quantum ethics in this blog, as my why is based on what I believe quantum physics is telling us about the fabric of reality, focusing on interconnectedness based on the EPR (Einstein-Podolsky-Rosen) Effect.

The EPR Effect posits a reality where at the subatomic level, the universe is in relationship. Physicists use various terms to express this concept including mutual entanglement and interconnectedness. Einstein referred to this entanglement as “spooky action at a distance”. Physicist John Polkinghorne calls this interconnectedness a “… deep-seated relationality present in the fundamental structure of the physical world” (1).

Austrian quantum physicist Anton Zeilinger claims that we can build an ontology, or a way the world is, of relations, and that “one consequence of this entanglement is that relations are more important than individuals” (2). In other words, we shift from focusing on the individual to focusing on the relationship between individuals.

Not random, but participating in patterns

Out of quantum physics have developed system laws, where elements adjust their properties to those of the others; none can be modified without causing a modification to the others. Ian Barbour said that the being of any entity is comprised not just of its individual parts, but primarily by its relationships and its participation in more inclusive patterns (3).

Indigenous cultures, mystics, seers and poets have long known this as the fabric of reality.  Rebecca Adamson says, “The indigenous understanding has its basis of spirituality in recognition of the interconnectedness and interdependence of all living things, a holistic and balanced view of the world.”

Philosophers extrapolate from this interconnectedness, saying reality consists of events and relationships rather than of separate substances or particles.

However for centuries, the Western worldview has been in the grip of classical physics, where the scientist – and everyone and everything else by association – was seen as separate from its surroundings.  In other words, Asia’s disappearing Aral Sea, fed by the Amu Darya and Syr Darya Rivers whose waters were siphoned off to irrigate cotton in the desert so we could purchase unlimited t-shirts, wouldn’t impact us living on the other side of the planet. And it has, of course, in the form of desertification, localized climate change, and subsequent starvation and refugees.

And what about the nonphysical world? How does our lack of compassion and love – our meanness of spirit – impact our own energy and the life around us?

 

Orphaned ship in former Aral Sea

Orphaned ship in shrunken Aral Sea

The mystics and poets have spoken of this for centuries. In this last century, scientists have proven it. For me personally, it’s a daily spiritual exercise to mindfully  remember that “In nature [of which I am a member of], nothing exists alone,” as Rachel Carson wrote (4).

 

Hitched together with the bees

But our postmodernism society views any truth as suspect, as a process of social construction, and therefore, reality/truth is defined by those with the social power. Be skeptical of what I’ve written. However, as a critical realist, for me there’s enough evidence via the physicists and mystics to support an interconnected world, one built on relationships. This is a piece of my ethics, this helps inform my daily choices.

And because my compassion/love is so imperfect, this ethic also serves me when I’m in the grip of my selfishness and self-centeredness. It’s in my best interests to pull out that cheat grass and keep those bees pollinating my food supply.

At the beginning of the 20th century, Einstein’s Nobel Prize winning discoveries were just beginning to ripple upon humanity’s consciousness. Ahead of his time, John Muir, father of our national parks, penned in 1911, “When we try to pick out anything by itself, we find it hitched to everything else in the Universe.”

In other words, I’m hitched together with the bees.

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Note 1: Polkinghorne, J.C. Quantum Theory: A Very Short Introduction. Oxford: Oxford University Press, 2002; pg. 80.

Note 2: Zeilinger, Anton. “Quantum Physics: Ontology or Epistemology?,” in The Trinity and an Entangled World: Relationality in Physical Science and Theology, ed. John C. Polkinghorne. Grand Rapids, MI; W.B Eerdmans Publishing, 2010), 35-36.

Note 3: Barbour, Ian. Religion and Science: Historical and Contemporary Issues. New York: Harper Collins Publishers, 2000; pg. 175.

Note 4: Carson, Rachel. Silent Spring.  Houghton Mifflin, 1962; pg. 51.

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About the Author: Mary Coday Edwards is a Spiritual Growth Facilitator and People House Minister. A life-long student of spirituality, Mary spent almost 20 years living, working and sojourning abroad in Asia, Southeast Asia, East Africa, and Latin America before finding her People House “tribe” and completing its Ministerial Program. Past studies include postgraduate studies from the University of South Africa in Theological Ethics/Ecological Justice, focusing on the spiritual and physical interconnectedness of all things. With her MA in Environmental Studies from Boston University, abroad she worked and wrote on environmental sustainability issues at both global and local levels, in addition to working in refugee repatriation.

People House: a Center for Personal and Spiritual Growth