Cognitive Defusion and Letting Go of Thoughts

 
In a previous post we looked at some ways to practice letting go of thoughts, but it can often be difficult to let of thoughts because they have such a powerful pull, especially when the thoughts are related to a strong emotion.
 

In this post we’re going to look at some things you can do to get some separation from your thoughts when your emotions are particularly strong and you’re having some thoughts you’re finding hard to let go. Read the rest of this entry »

 

Watching Thoughts and Letting Them Go

 

cloudsIn a recent post we looked at how mindfulness can help us let go of our thoughts when we get caught up in ruminating or worrying or just thinking in circles. Letting go of thoughts is never easy, however, and in this post we’ll look at how simply watching our thoughts can help us let them go.

 

Thoughts pop into our heads all the time, and usually we don’t pay any special attention to them: they enter and leave our minds all on their own, just like a car that drives into our line of sight, remains in our field of vision for a few moments, and then drives along and passes out of our line of sight again. Read the rest of this entry »

 

Acceptance in Acceptance and Commitment Therapy (ACT)

 
Acceptance and Commitment TherapyIn an earlier post, we introduced the concept of acceptance and talked about some of its benefits. Acceptance is one of the foundations of a mindfulness-based approach to treating anxiety and depression called Acceptance and Commitment Therapy (ACT).
 
In the Acceptance and Commitment Therapy-based workbook, The Mindfulness and Acceptance Workbook for Depression, Kirk Strosah and Patricia Robinson explain some misconceptions people often have about acceptance. First, they define acceptance: Read the rest of this entry »
 

Suppressing and Avoiding Emotions

 
emotionsIn previous posts we looked at what happens when we try to problem solve or control our emotions, neither of which tend to work. When we’ve giving up on trying to problem solve or control our emotions, our next step is often to try to suppress our emotions, or ignore them completely.
 
But this doesn’t work either. Maybe we can avoid our emotions for a while, but they keep coming back. Just like a child craving attention, our emotions won’t go away until we deal with them, and each time we try to ignore them, they come back louder and more intrusive.

Read the rest of this entry »

 

You Can’t Control Your Emotions

 
emotionsIn a previous post we looked at what happens when we try to problem solve our emotions. It tends not to be very effective. So when problem solving our emotions fails, we often try to force ourselves to feel a certain way. We fight our emotions and try to control them to make ourselves feel the way we want to feel.
 
But fighting our emotions only makes them stronger. Next time you’re feeling anxious, try to force yourself to calm down and tell yourself you shouldn’t be so scared and see if that helps. It will likely just lead you to feel more anxious, and experience additional unpleasant emotions such as anger and frustration as well.

Read the rest of this entry »