Defusion - I'm noticing I'm having the thought... скачать в хорошем качестве

Defusion - I'm noticing I'm having the thought...

How do you relate to difficult thoughts? Do you believe them, struggle with them, or simply notice them? We all know what it is like to be “fused” with a thought. We often treat thoughts as if they are absolutely true. Sometimes we embody a thought—becoming it so completely that there is little difference between it and our experience. Other times we hold it so closely we begin to see the world through the lens of our thought-colored glasses. Being fused with a thought is not always about insisting it is true; sometimes fusion takes the form of a herculean struggle to get rid of the thought, to distract ourselves, or otherwise avoid things that bring it to mind. Fusion is particularly unhelpful when it diminishes our ability to do the things that are important to us—those things we want our lives to be about. For example: What are we able to do while we embody the “I’m stupid” thought? Cue the rules we have about what it means to be stupid. Notice how those rules are now attached to you. Notice what this means and how risky it would be to try something challenging. After all, the only thing worse than being stupid is being perceived as stupid by others. What are we able to do while thinking "I'm stupid"? There is often some space between “I’m stupid” and “I’m having an ‘I’m stupid’ thought.” Of course, we can fill the space with struggle—pushing the thought away or grasping it tightly. However, we can also use the space to more fully engage in the things we care about. There is even more space between “I’m stupid” and “I’m a human who is noticing sounds and images as they arise.” Instead of struggling to change our thoughts, we might approach them with curiosity and openness and discover we are able to do what really matters to us. So, the next time your mind generates a bit of unhelpful language or plays an unpleasant video loop, try to notice you having that thought, take it a little less seriously, and see if there is a little space to do something that brings you meaning. -- This video is based on the process of Cognitive Defusion found in Acceptance and Commitment Therapy (ACT). For more information about ACT visit: https://contextualscience.org/acbs Follow Social Work & ACT on Facebook   / socialworkact