You Are Heroic with Brian Johnson Defusing from Thoughts: Here's One Way to Do It (Heroic +1 #1,897)
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Sep 30, 2024 
Steven Hayes, a leading psychologist and co-founder of Acceptance and Commitment Therapy, teams up with Russ Harris, a physician and ACT expert, to explore the art of defusing from negative thoughts. They discuss practical techniques for managing intrusive thoughts, emphasizing the importance of mindfulness. Alignment with personal values emerges as a key theme, offering a roadmap for living more authentically. Tune in for insightful strategies that encourage a life grounded in awareness and fulfillment.
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Spider Web As A Metaphor For Thought
- Brian recounts being interrupted on a Sunrise Trailwalk after walking through a spider web and capturing ACT wisdom.
- The image of getting entangled illustrates how thought-focused efforts can trap us.
Change Behavior, Not Thoughts
- Stephen Hayes argues that trying to change thoughts directly often entangles us in them like a spider web.
- Acceptance and Commitment Therapy focuses on accepting thoughts and committing to values-based action.
Label Thoughts And Repeat Three Times
- Notice the voice in your head and label the type of thought you’re having (e.g., planning, comparing, criticizing).
- Repeat the label three times to diffuse from the thought and regain the present moment.