Summary of Steven C. Hayes & Spencer Smith's Get Out Of Your Mind And Into Your Life

Everest Media

Description

Please note: This is a companion version & not the original book.
Sample Book Insights:
#1 If you’ve been struggling with pain for some time, you may feel as if your life is narrowing in on you. You may be honest with yourself and admit that you’re not sure what to do about it. This book asks you to consider your own perspective on pain and your consciousness, and to explore what is really true for you.
#2 The third request is that you intend this book to make a difference in your life. You don’t have to believe that it will, but we ask you to remain open to the possibility by answering yes to this question: While you are learning and trying out these methods, if you see in your actual experience the possibility of using them to transform your life for the better, will you be willing to move forward in that direction.
#3 We all have pain. We all have memories that are embarrassing, humiliating, or shameful. We tend to put on shiny, happy faces, pretending that everything is okay, but life is not all good.
#4 The problem is that the cues that evoked your reaction are almost anything: the ink on paper that made up the word shame, or a sunset that reminded you of your recent loss. You try to avoid pain itself, but unfortunately, some methods of avoiding pain are pathological in and of themselves.

Sujets

• Santé et bien-être
• Santé mentale & traumatisme
• Santé mentale
• Santé mentale
• Mood disorder
• Général

Informations

• Publié par: Everest Media LLC
• Date de parution: 13 mars 2022
• Nombre de lectures: 0
• EAN13: 9781669353768
• Langue: English
• Poids de l'ouvrage: 1 Mo

Extrait

Insights on Steven C. Hayes & Spencer Smith's Get Out of Your Mind and Into Your Life
Contents Insights from Chapter 1 Insights from Chapter 2 Insights from Chapter 3 Insights from Chapter 4 Insights from Chapter 5 Insights from Chapter 6 Insights from Chapter 7 Insights from Chapter 8 Insights from Chapter 9 Insights from Chapter 10 Insights from Chapter 11 Insights from Chapter 12 Insights from Chapter 13 Insights from Chapter 14 Insights from Chapter 15
Insights from Chapter 1

#1

If you’ve been struggling with pain for some time, you may feel as if your life is narrowing in on you. You may be honest with yourself and admit that you’re not sure what to do about it. This book asks you to consider your own perspective on pain and your consciousness, and to explore what is really true for you.

#2

The third request is that you intend this book to make a difference in your life. You don’t have to believe that it will, but we ask you to remain open to the possibility by answering yes to this question: While you are learning and trying out these methods, if you see in your actual experience the possibility of using them to transform your life for the better, will you be willing to move forward in that direction.

#3

We all have pain. We all have memories that are embarrassing, humiliating, or shameful. We tend to put on shiny, happy faces, pretending that everything is okay, but life is not all good.

#4

The problem is that the cues that evoked your reaction are almost anything: the ink on paper that made up the word shame, or a sunset that reminded you of your recent loss. You try to avoid pain itself, but unfortunately, some methods of avoiding pain are pathological in and of themselves.

#5

The primary root of suffer is the Latin ferre, which means to bear or carry. The prefix suf is a version of sub and, in this usage, means from below, up away. In other words, suffering doesn’t just involve having something to carry; it also involves moving away.

#6

Write down all of the issues that are psychologically difficult for you. Do not write about purely external or situational events, independent of your reactions to them. Rank these items in terms of the impact they have on your life, from those that cause you the most pain to those that cause you the least trouble.

#7

The right side of the list is for items that are related to each other. Draw arrows between every item on the list that is related to another item. You will know that two items are related if changes in one might alter another.

#8

Psychological pain hurts, but it does more than that. It can hold you back from living the life you want to live. If you have a panic disorder, you may have begun feeling too afraid to engage in the activities you normally would because of your fear that you might panic.

#9

If you were to remove the problem, you would Have more intimate relationships. Work harder at your career and find the job you always dreamed of having. Travel more and participate more fully in life.

#10

The more you try to avoid the pain of presence, the more you receive pain of absence. If this is what's been happening to you, it may seem like life is closing in on you. But there is a way out.

#11

The answers you’ve given to the four sentences in the two exercises above contain the seeds of a different kind of life: a life in which what you do is connected not to your pain, but to the kind of life you want to live.
Insights from Chapter 2

#1

The human mind is based on Relational Frame Theory, which states that human behavior is governed by networks of mutual relations called relational frames. Humans are able to arbitrarily relate objects in their environment to other objects in their environment in virtually any way. This ability creates suffering as well as happiness.

#2

When we think, we arbitrarily relate events. We use symbols to carry things back because they are related to these events as being the same. These symbols enter into a vast relational network that our mind generates and expands on over the course of our lives.

#3

The human mind has a vast repertoire of relations that it can apply to anything at all. These are the frames of coordination, such as same as or similar to.

#4

You can test the idea that you develop arbitrary relationships all the time. For example, write down a concrete noun here: ____________ Now write another concrete noun here: _____________________ How is the first noun like the second one. When you have a good answer, go on to this question: How is the first noun better than the second one.

#5

Human children will reverse the direction of what they learned at age 14 to 16 months. When presented with a variety of pictures of imaginary creatures and asked which one is the gub-gub, they will point to the picture of the gub-gub and not to another imaginary creature.

#6

The ability to derive relations like this is probably only about 75,000 to 100,000 years old, and in highly elaborate forms it is much younger than that. Written language marks a real transition in the ability to relate events in this way.

#7

The main reason humans have become the dominant species on the planet is because of the three sets of simple verbal relations that are necessary for any problem solving: events and their attributes, time and/or contingency, and evaluation.

#8

When we apply this strategy to our own inner suffering, it often backfires. When we don’t like something, we figure out how to get rid of it and then get rid of it. But when we apply this strategy to our own inner suffering, it often backfires.

#9

When you try to suppress a thought, you make it even more likely to pop up. Thought suppression only makes the situation worse. When you have a thought you don't like, apply your verbal problem-solving strategies to it.

#10

When we try not to think of something, we create a verbal rule that states Don’t think of x. That rule contains x, so it will tend to evoke x. When we suppress our thoughts, we not only have to think of something else, but we have to hold ourselves back from thinking about why we are doing that.

#11

The same process applies to emotions and thoughts. If you try not to feel a bad feeling, such as pain, not only do you tend to feel it more intensely, but previously neutral events become irritating.

#12

The same effects apply to behavioral predispositions, which are programmed behaviors that are triggered by the thought of them. For example, if you have a fear of heights, this effect may be familiar to you. When you look over a ledge from a great height, you feel a pull as if some invisible force were causing you to be unsteady.

#13

The fix-it mentality is a verbally guided approach to finding a solution for the causes of your suffering. It involves taking actions to suppress or otherwise reduce, diminish, control, or counteract your painful thoughts, feelings, and bodily sensations.

#14

To work with the Coping Strategies Worksheet, first write down a painful thought or feeling. Then, write down one strategy you’ve used to cope with this painful thought or feeling. Rank your coping strategy for two sets of outcomes. The first asks you to rate how effective your coping strategy is in the short term.