ACT Your Way Out of Anxiety with Dr. Carissa Gustafson
Sep 5, 2023
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Psychologist Dr. Carissa Gustafson discusses using acceptance and commitment therapy (ACT) to manage anxiety. She emphasizes accepting what you can't control, using mindfulness to relate to thoughts and feelings, cognitive defusion to become unstuck from anxious thoughts, and linking behaviors to values for motivation. Dr. Gustafson also stresses embracing all experiences and shares practical techniques for self-awareness, acceptance, and value-aligned action when anxiety strikes.
Acceptance and focusing on the present moment can help alleviate anxiety by letting go of the need for control.
Acceptance is an active process of acknowledging what is beyond our control and committing to actions aligned with our values.
Practicing mindfulness allows us to develop psychological flexibility, skillfully navigate emotions, and observe our thoughts without getting caught up in them.
Deep dives
The Power of Letting Go of Control
Anxiety often stems from the desire for control, as we fear the unknown and seek safety. However, there are things beyond our control that can cause us to feel overwhelmed. Acceptance and focusing on the present moment can help us let go of the need for control and take action only on what is actionable. This mindset can be liberating and empowering, allowing us to live a more balanced and peaceful life.
Understanding the True Meaning of Acceptance
Acceptance is often misunderstood as resignation or becoming a victim. In reality, acceptance is an active process of acknowledging what is beyond our control and focusing on what is actionable. It does not mean giving up or becoming helpless. By accepting the things we cannot change and committing to actions aligned with our values, acceptance becomes a powerful tool for personal growth and empowerment.
The Value of Mindfulness in Mental Well-Being
Mindfulness is a key practice in cultivating emotional well-being. It involves being fully present, aware, and non-judgmental of our thoughts and feelings. Mindfulness helps us observe our thoughts without getting caught up in them, and it encourages us to be open to our emotions without trying to suppress or avoid them. By practicing mindfulness, we can develop a greater sense of psychological flexibility and skillfully navigate challenging situations and emotions.
The Significance of Values in Living a Meaningful Life
Values serve as our compass, guiding our actions and decisions in alignment with what truly matters to us. They are ongoing principles that transcend specific goals or outcomes. Living a values-driven life means consciously choosing actions that reflect our core values, even in the face of discomfort or difficult emotions. By focusing on our values, we can find motivation, purpose, and fulfillment in our daily lives.
The Observing Self: Embracing a Observer Perspective
The observing self refers to the part of us that remains constant throughout our life experiences. It is the aspect of ourselves that can witness our thoughts, feelings, and experiences without getting entangled in them. By cultivating an observer perspective, we can develop a sense of detachment from our thoughts and feelings, allowing us to relate to them with more clarity and choose how we respond. This process enhances self-awareness and psychological flexibility.
In this week's episode, we have an enlightening chat with psychologist Dr. Carissa Gustafson about using acceptance and commitment therapy (ACT) to get a handle on anxiety. Dr. Gustafson provides valuable insights on how a sense of lacking control can drive anxiety. She explains how ACT helps you accept what you can and can't control, and take action focused on the present moment.
We also dive into powerful ACT concepts like mindfulness, cognitive defusion, and connecting behaviors to your core values. Dr. Gustafson emphasizes embracing all your experiences with compassion as opposed to avoiding difficult emotions. She shares extremely practical techniques to become more flexible and committed to the meaningful life you want. Get ready to learn research-backed tools to develop self-awareness, acceptance, and take value-aligned action when anxiety strikes!
Some amazing highlights from our chat:
2:30 - Dr. Gustafson explains how anxiety arises from wanting control to feel safe. She emphasizes accepting what you can and can't control.
7:55 - How mindfulness helps relate to thoughts and feelings with open awareness rather than avoidance.
13:40 - Dr. Gustafson talks about using cognitive defusion to become unstuck from anxious thoughts. She suggests thanking your mind for trying to protect you.
21:15 - Dr. Jay asks about linking behaviors to values to enhance motivation for change. Dr. Gustafson agrees this is key.
31:20 - Dr. Gustafson stresses embracing all experiences, even difficult emotions, with self-compassion rather than judgment.
Buy Dr. Carissa's book Reclaim Your Life: Acceptance and Commitment Therapy in 7 Weeks on her website or Amazon.
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