#unique to their specific combination of desirable and undesirable traits

[fleapit]

Look, a lot of the trans women "bitching" about trans men don't hate trans men, and I won't deny that you probably face different strains of transphobia than us. The issue lies in that trans men often wield intracommunity privilege over trans women and many refuse to recognize that. Worse, it's been weaponized against trans women seen as undesirable far too many times. I know you're a good dude, I just ask that you think a little critically about why the divide exists and listen to women's grievances rather than boil it down to bitching.

nothing i say is anti trans women. i love trans women. some of my best friends in the entire fucking world are trans women and i take every chance i can to uplift them and to support them. my beef is NOT with trans women. it's about people- ANY person, regardless of if they're trans or not, regardless of if they're a woman or not- saying that trans men do not face oppression both in and outside of the queer community - mocking and denying our experiences, making fun of ANY word we coin to describe it, and acting like were just trying to earn pity points by complaining.

this is NOT me saying that trans women oppress trans men and i have literally never said that. i have never said that trans women have any privilege over trans men- and im not saying you're accusing me of that, anon, but people have in the past.

i think that every single argument about why trans men have privilege over trans women is either misconstrued or perpetuated by bad actors and terfs trying to divide the community. we do NOT have it any better than trans women do, we do NOT suddenly gain 'male privilege' when we socially transition, and while i do understand women's grievances, it is NOT FAIR to accuse RANDOM TRANS MEN of oppressing you/having privilege over you just because we are hyper-invisible and you do not see the harm that comes to our community.

we are ALSO run off this website. just nobody talks about it. we are ALSO murdered, raped, abused. just nobody talks about it- and if they do, we are women in the news. women in reports. women in statistics. even historically evident transmascs are CONSTANTLY erased and reduced down to 'lying about their gender' because it was safer to pass as a man, or being lesbians. even when the person themselves says in manuscripts and letters and historical records that they identify solely as a man. we are easy targets. extremely easy targets. nobody will defend us but ourselves - and in turn, we have to be everyone else's defenders, or we are worth nothing in the eyes of the community and the world.

we are NEVER taken seriously as men, so to say that we have inherent male privilege- and ESPECIALLY inherent privilege over our trans siblings- is disingenuous at best and dangerous at worst. it erases any concept of intersectionality, of how every trans person's experience is different because of differing factors- identifying as a woman or a man is not the be-all end-all of oppression. our abuse is systemic, and it targets all of us, no matter how we identify, because our transness is seen as undesirable regardless.

any infighting we partake in is just an engineered distraction so they can slaughter us easier.

[charcha-equity]

Unveiling the Dynamics of Risk Asset Acceptance Criteria for Financial Success

In the ever-evolving realm of finance, grasping the intricacies of risk asset acceptance criteria is crucial, especially in shaping the quality of assets. Risk asset acceptance criteria can be understood as a set of predetermined standards and guidelines employed by financial institutions to evaluate the creditworthiness and reliability of potential borrowers. This set of criteria acts as a comprehensive litmus test, ensuring that those seeking financial participation meet specific benchmarks, thereby mitigating the inherent risks associated with lending.

Abhay Bhutada, the former Managing Director of Poonawalla Fincorp, has stood up as a prominent figure in the financial domain, offering valuable insights into the profound significance of risk asset acceptance criteria. At its core, this criteria framework plays a pivotal role in steering financial institutions away from potential pitfalls, fostering a robust and resilient asset quality.

Gaining Insight into the Specific Segment

Abhay Bhutada, former MD of Poonawalla Fincorp, led the financial institution with strategic planning and vision. According to him, comprehending the specific segment within which an organization operates is crucial. Operating in the top quartile of the customer segment, their clientele boasted a credit score of 700 plus, a clean repayment track record, and an average ticket size exceeding Rs 1 Lakh.

Also Read: The Core Imperative: Asset Quality for NBFC Sustainability

The Strength Of A Good Risk Asset Acceptance Criteria

The bedrock of Poonawalla Fincorp's success lay in a stringent Risk Asset Acceptance Criteria. This set of parameters ensures that the borrowers in their portfolio are credit-tested and financially sound. Bhutada's emphasis on maintaining a credit score of 700 plus reflected the commitment to quality clientele, laying the foundation for a resilient asset portfolio.

Conservative Optimism in Action

Bhutada introduces the concept of "conservative optimism" – an approach that combines prudence with positivity. Instead of fixating solely on Net Interest Margins (NIMs), their organization prioritizes risk-adjusted returns. This unique perspective sets the tone for sustained growth, steering clear of undue exposure to volatile markets.

Also Read: Unveiling the Traits of Non-Collateral NBFC Services

A Differentiated Strategy for Superior Returns

Navigating the financial terrain demands more than conventional approaches. In the pursuit of superior returns, a differentiated strategy emerges as the compass guiding financial institutions. This strategic blueprint involves careful customer selection, meticulous underwriting, and robust risk management. The focus extends beyond Net Interest Margins (NIMs), prioritizing the quality of assets over sheer quantity. It's a calculated approach that transcends traditional norms, ensuring a firm stance on delivering risk-adjusted returns that stand out in the financial landscape.

Insights from Ray Dalio and Numbers that Speak Volumes

Ray Dalio, the founder of Bridgewater Associates, emphasizes the importance of considering risk when evaluating investment opportunities. In his book "Principles: Life and Work," Dalio delves into the concept of risk parity, balancing investments to achieve the desired level of risk. He stresses that focusing solely on returns without adequately considering risk can lead to undesirable outcomes.

The numbers speak volumes about the effectiveness of Poonawalla Fincorp's approach. Bhutada proudly notes that their Non-Net Performing Assets (NNPA) consistently remain below 1%. This achievement is a testament to their commitment to quality, underlined by a meticulous risk management framework.

Looking Ahead with Confidence

Abhay Bhutada's vision extends beyond the present success. He expresses confidence in the continuous achievement of their NNPA guidance. This assurance stems from their unwavering commitment to a risk-first philosophy and a persistent focus on superior asset quality.

Also Read: From Abhay Bhutada to Nirmal Jain — India’s Top Chartered Accountants

 Lessons for Investors

In adopting such a roadmap, investors can learn valuable lessons about the importance of segment understanding, risk acceptance criteria, and the power of conservative optimism. As Abhay Bhutada exemplifies, a thoughtful approach to risk management can be the cornerstone for achieving quality enhancements in the world of investments.

[epicwatson1]

How to Know If You are Getting Good ABA?

Experienced ABA Therapists Discuss What to Look for

Applied Behavior Analysis (ABA) therapy has significantly evolved over the years and continues to be one of the most powerful evidence-based therapies to treat individuals with Autism. Today, ABA represents a combination of several techniques that use positive reinforcements and rewards for skill development and behavior modification in children with Autism Spectrum Disorder (ASD). While ABA tends to be the preferred therapeutic strategy for families dealing with an Autism diagnosis, the treatment itself has become more widespread. This has led to the emergence of varied approaches within ABA, some highly-structured and disciplined, while others more relaxed and play-based.

Whether the child receives ABA therapy at home, in a clinic-based setting, or at school, it is only natural for parents to wonder whether they are getting the best ABA therapy for their child. The experts at AB Spectrum offer some tips that may help parents recognize whether their chosen ABA program and Autism treatment center are effective.

Factors to Evaluate the Quality of the ABA Program

ABA therapy has the potential to completely alter the future of a child with Autism. Every ABA program aims to bring about positive, sustainable changes in the lives of families and children dealing with ASD. The focus of the therapy is helping the child assimilate better in society and become independent in all areas of life. This may include:

Developing verbal skills, motor skills, and cognitive abilities

Teaching essential life skills and self-care tasks that promote independence

Enhancing language and communication skills for improved social interactions

Improving memory and attention for achieving on-task behaviors (academic and job related)

Teaching self-monitoring and self-control techniques to reduce negative or destructive behaviors

Creating a positive learning environment to increase the consistency of desirable behaviors.

Since every ABA curriculum is tailor-made for each child’s unique needs and goals, no two plans may be identical. However, regularly monitoring the program, the therapist, and the child’s development will help parents understand whether they are getting good ABA.

The ABA program: Watch for some of these red flags:

There is no collection of data to track and monitor the child’s progress on the specific treatment goals.

The ABA service provider uses a cookie-cutter approach based on the children’s age group, instead of preparing a customized curriculum.

There is use of punishment or lack of sufficient rewards and positive reinforcements.

There is no mechanism to supervise young or inexperienced clinicians.

The program focuses on getting rid of problematic behaviors without doing a deep dive into the skill deficits that are driving these undesirable behaviors.

The ABA Therapist: The highest qualification of an ABA therapist is a Board Certified Behavior Analyst (BCBA). This credential involves intensive training, including:

A master’s degree in the field of special education, child psychology, speech therapy or other such related fields

Several ABA courses and exams

1500 hours of fieldwork under the supervision of a qualified practitioner

Due to the high demand for BCBAs, many do not offer direct therapy, and instead choose to provide advisory services and oversight. This includes consulting with families, assessing the child’s needs and goals, designing an individualized ABA curriculum and supervising a Registered Behavior Therapist (RBT), who delivers the one-to-one therapy. The RBTs usually come with a high school diploma and a minimum of 40 hours of training.

Here are some of the traits of good ABA therapists:

They are passionate about creating meaningful, sustainable changes in the lives of the children with Autism, as well as the families. They enjoy talking about ABA strategies and therapy is not just a ‘job’ for them.

They encourage the parents and siblings to participate in the sessions and learn ABA-based techniques to help extend the child’s therapy beyond the formal sessions.

They keep the child engaged, ensure that the child is enjoying the learning sessions, and modify their approach to suit the child’s needs and interests.

They are invested in the child’s progress and are as excited as the parents and siblings are when the child achieves a therapy goal or milestone.

They ask for feedback and supervision from senior clinicians in their team and continue to monitor the child’s progress at regular intervals.

They are open to communication with the child’s caregivers, teachers and other professionals who play a role in the child’s development.

They take their role seriously, work the full sessions, show up on time (for at home sessions) and are professional in their approach.

They produce results in the form of visible improvements in the child’s skills, behaviors, and abilities.

The Child’s Development:Therapy is a process and one needs to allow sufficient time to start seeing changes, as they do not occur instantly. However, a good therapist has the potential to bring about huge, positive differences in the child’s learning and the family’s overall quality of life. Parents should actively track and monitor the child’s progress in everyday situations and keep an eye out for new problem behaviors or skill deficits. They should discuss these changes with the BCBA and RBT and evaluate whether they need to add them to the child’s therapy goals.

About Autism and Behavior Spectrum (AB Spectrum)

Specializing in individualized Autism treatment, AB Spectrum uses the Reggio Emilia ABA therapy philosophy. Their team of qualified and experienced BCBAs and RBTs create detailed, tailor-made programs to address the child’s needs and the family’s treatment goals. This includes using a combination of various ABA-based techniques and employing only positive reinforcement techniques to develop relevant skills, reduce problem behaviors, and promote the child’s function and independence. Their well-structured programs take into account every child’s specific triggers and learning abilities to ensure that they incorporate the right critical interventions and make the therapy as effective as possible. They offer in-home ABA services, clinic-based ABA therapy, or a combination of both for families dealing with ASD. Their ABA programs and services are available throughout St. Louis, Chesterfield, and St. Charles, Missouri.

Call 314.648.2687 or schedule a consultation to learn more about AB Spectrum’s ABA therapy approach or plans. Their experience, credentials, and track record make them one of the most trusted Autism treatment centers in and around St. Louis, Missouri.

[materialsscienceandengineering]

Chemists find method to replace hydrogen with fluorine in organic molecules

The vast majority of pharmaceuticals employed in the treatment of human diseases are of an organic nature, meaning that the active component is a molecule (or a combination of several molecules) that is constituted of carbon and hydrogen atoms. This trait is shared with all living matter, as proteins, sugars, fats and DNA are also based on such hydrocarbon skeletons, differing only by arrangement and their substitution with a relatively small amount of other possible elements (mainly oxygen, nitrogen, sulfur and phosphorus). "Our bodies are nothing else than a large assembly of billions of carbon-made, or in other words, organic molecules," says Nuno Maulide, recently named Scientist of the Year 2018 in Austria and Professor at the University of Vienna. Owing to this similarity, organic pharmaceuticals are ideally suited to interact with the human body, for example by binding to receptors thereby triggering or inhibiting a desired or undesired function.

Finding the key that best fits the lock

The design of a pharmaceutical molecule targeting a specific interaction with a receptive structure is often conceptualised by the analogy of a lock and key. "The receptor (for example an enzyme) has a unique structure (lock) and therefore requires a unique structure (key) to interact with. Due to the need for an exact fit, the structural integrity of the pharmaceutical compound is key (pun intended!) to assure its beneficial bioactivity," explains Harald Sitte, Professor at the Medical University of Vienna and co-author of the study.

Read more.

[that-marshmallow-boy]

MysMe Characters as D&D Characters

Hey y’all! So I made this blog with the intention of dipping my toe into the MysMe Imagines writing fandom - I thought I’d kick it off with something extra nerdy. I’ve never actually played D&D but I religiously listen to @theadventurezone and did a bunch of research (#nerdalert) so um yeah…here you goooo.

Requests are open.~

✦ZEN:

Neutral Good

typically acts altruistically, without regard for or against lawful precepts; in the event that doing the right thing requires the bending or breaking of rules, they do not suffer the same inner conflict that a lawful good character would.

High Elf Bard

high elf: slightly shorter than humans, they have perfect skin unable to hold a scar and strongly colored eyes; impossibly graceful

bard: versatile, capable of combat and magic; use their artistic talents to induce magical effects

super charismatic except more than one fight has been caused by him trying to flirt with the enemy whoops

horrible perception

always rushing in without thinking

flirts with every possible female encountered

even in battle especially in battle

pretty good at being a team player

✦Yoosung:

Lawful Good

typically acts with compassion and always with honor and a sense of duty.

Human Fighter

fighter: versatile, weapons-oriented warrior who fights using skill, strategy, and tactics

just like in LOLOL, he’s got this

great at strategy

specializes in protecting abilities

most likely to win over an enemy w/o fighting

also most likely to turn down compensation for helping people especially if they were helping someone in need pls he’s too precious

just all around Good Boy™

✦Jaehee:

Lawful Neutral

typically believes strongly in lawful concepts such as honor, order, rules, and tradition, and often follows a personal code.

Human Rogue

rogue: versatile, capable of sneaky combat and nimble tricks; stealthy and dexterous, able to sneak attack

SUPER BADASS has saved Zen’s ass more than once

wields double daggers as if it’s nothing thank you judo

great at stealth

basically invisible on the battle field she’s in she strikes she’s out

not a lot of health, though; if someone actually manages to hit her she’s in trouble pretty quick

in charge of picking all the locks on chests bc skills

✦Jumin:

True Neutral

neutral on both axes and tends not to feel strongly towards any alignment, or actively seeks their balance.

Half-elf Druid

half-elf: taller than elves; look like elves to humans and look like humans to elves

druid: wield nature-themed magic; have a unique ability that allows them to change into various animal forms; have an animal companion

how did he get here

this doesn’t make any sense

forgets which spells he knows all the time

has to write them down

animal companion is Elizabeth 3rd of course

not super helpful, but he buys all the supplies bc that he can do

manages to master the spell Speak With Animals immediately tho

so he can talk w/ Elizabeth 3rd he does little else

✦Saeyoung:

Chaotic Good

does what is necessary to bring about change for the better, disdains bureaucratic organizations that get in the way of social improvement, and places a high value on personal freedom, not only for oneself, but for others as well; usually intend to do the right thing, but their methods are generally disorganized and often out of sync with the rest of society.

Eladrin firre bc red hair Sorcerer

eladrin: closely akin to elves; can speak to any creature that has a language | firre eladrin specifically have red hair and protect works of art + the artists who create them

sorcerer: a master of arcane magic; ability is innate rather than studied; weak in melee combat

excellent at strategy but

lbr he likes to toss random spells out there

uses Disguise Self ALL THE TIME especially as a girl

Zen has definitely accidentally hit on him like this multiple times

constantly trying to get Jumin to let him play w/ Elly what else is new 

not really taken seriously

but he’s the first to put himself in danger to protect everyone else

✦V:

Neutral Good

typically acts altruistically, without regard for or against lawful precepts; in the event that doing the right thing requires the bending or breaking of rules, they do not suffer the same inner conflict that a lawful good character would.

Half-elf Cleric

half-elf: taller than elves; look like elves to humans and look like humans to elves

cleric: skilled in the use of divine magic; powerful healers; able to repel or control undead creatures

bc a blind healer amuses me?

no but he just wants to keep everyone happy & healthy so it fits

the Voice of Reason™ when no one can agree on anything

will not kill even to defend himself

knows more about their end destination than he lets on

quietly tries to push them all away from dangerous situations

classic Dad Friend™

✦Saeran:

Chaotic Neutral

individualist who follows their own heart and generally shirks rules and traditions; although they promote the ideals of freedom, it is their own freedom that comes first - good and evil come second to their need to be free.

Eladrin Warlock

eladrin: closely akin to elves; can speak to any creature that has a language

warlock: rather than casting spells, warlocks use ‘invocations’ which represent the tapping of power granted the warlock, without a limit on the number of times an invocation can be cast

only hangs around this bunch bc of Saeyoung tbh

okay, he likes these dorks but he’ll never admit it

attack first, ask questions later

he’s pretty much a weapon of arcane destruction

best at intimidation

acts like he hates everyone but if someone hurts one of them hoo boy howdy they regret it in the end

✦Vanderwood:

Chaotic Neutral

individualist who follows their own heart and generally shirks rules and traditions; although they promote the ideals of freedom, it is their own freedom that comes first - good and evil come second to their need to be free.

Tiefling Warlord

tiefling: posses large, thick horns of various styles on their heads, non-prehensile tails 4-5 feet in length, sharply pointed teeth. Characterized as self-reliant and charismatic, slow to trust, but those who do earn their trust and loyalty earn a firm friend or ally for life and this is the whole reason i picked this race okay

warlord: leaders and commanders, inspiring figures, and master tacticians but they’re mostly that last one

no one quite knows how they joined their group

did they follow Saeyoung? had they been there all along? no one knows

excellent strategist tho

tbh everyone secretly loves their snark

10/10 says what everyone else is thinking in any given situation

acts 100% done all the time but is actually super loyal and no one knows when that started happening either

✦Rika:

Lawful Evil

sees a well-ordered system as being easier to exploit and shows a combination of desirable and undesirable traits; examples include tyrants, devils, and undiscriminating mercenary types who have a strict code of conduct.

Vashar Shadowdancer

vashar: they were the gods’ first attempt at creating humans, albeit an attempt that went horribly wrong. when the first vashar tried to kill the gods, they slew him and departed, and he was resurrected by a demon and given a woman to allow breeding, and then they were left to their own devices. Vashar are still human, but an utterly corrupt and evil form of human lolol fight me.

shadowdancer: exist in the boundary between light and darkness, where they weave together the shadows to become half-seen artists of deception.

raised by humans

tried to fight her nature before totally embracing it

was w/ the group for a long time then disappeared

everyone thinks she’s dead but they still lowkey look for her

has been secretly acting against everyone

determined to ascend into godhood and convinced a small army she deserves it not much different than canon tbh

[rationalsanskar]

ACT Therapy: The Theory Behind Acceptance and Commitment Therapy

Image by Axelle Spencer from Pixabay

Acceptance and Commitment Therapy (ACT) is a mindfully-oriented behavioral therapy that uses an eclectic and humanistic approach to help people fight their demons.

It originally developed within the concept of functional contextualism in Relational Frame Theory (RFT), and slowly grew to provide wholesome benefits to individuals in all walks of life.

Unlike Western psychology that primarily operates on the concept of healthy normality, ACT accepts the so-called ‘abnormality’ as part of the human psyche and lays more emphasis on change through acceptance.

The myriad of ACT techniques and interventions develop ‘psychological flexibility’ or ‘mental plasticity’ resulting in positive actions and life choices.

ACT theorists pointed out that most human struggles are the result of four factors. They called these the ‘F-E-A-R’ factors, which is an acronym for:

F – Fusion of thoughts.

E – Evaluation of experiences.

A – Avoidance of thoughts and actions.

R – Reasoning.

By addressing these issues, ACT helps in reconstructing the ways we think.

In this article, we will try to gain a deep understanding of the core concepts of ACT, how it works, and what interventions contribute to its usefulness.

The activities and exercises you find below can be a practical guide and your starting point to uncovering the benefits of ACT for a healthier, happier, and utterly aware life.

What is Acceptance and Commitment Therapy?

Acceptance and Commitment Therapy (ACT) is a type of psychotherapy that is tied in complete psychological flexibility and adjustment. The name itself suggests that there are two essential counterparts of ACT:

Acceptance – of miseries, failures, and ailments.

Commitment – to changing for the better and following the right chain of actions.

In its most basic form, ACT helps people accept their difficulties and move on, leaving the negativities behind. Many psychologists believe that ACT is entwined with mindfulness and cognitive restructuring, considering the way it allows us to develop positive thoughts and stick to goal-oriented actions.

Steven C Hayes (1982) was the proponent of Acceptance and Commitment Therapy. He initially called it ‘comprehensive distancing’ because ACT helped people get rid of the thoughts that pulled them back.

The principal goal of ACT is to optimize our inner potential. It teaches the necessary psychological skills that can help us overcome our painful thoughts and emotions, and also lets us gain meaningful insight into what truly matters to us. ACT is goal-oriented, solution-focused, and follows a systematic step-by-step approach in helping clients reach their target in life.

Who Can Benefit From ACT?

Owing to its humanitarian approach, ACT can help people of all ages and backgrounds. Whether used alone or in combination with other forms of psychotherapy, ACT works exceptionally well for:

People who are suffering from depression, melancholy, or other mood disorders (Wilson, 1996).

People who have recently experienced a personal failure such as losing a job, going bankrupt, losing a loved one, divorce, etc..

Psychotic patients with problems such as hallucinations, affective impairment, and severe melancholia (Gaudiano and Herbert, 2006).

Individuals with self-doubt and low self-esteem.

People experiencing social phobia, obsessions, communication barriers, destructive self-thoughts, and limiting beliefs (Twohig, Hayes, and Masuda, 2006).

Professionals who are looking for a shift of mindset for increasing their productivity at work.

Couples who are struggling to regain the balance in their marital life (Jacobson and Christensen, 1996).

A Look at the Theory and Core Processes

ACT operates on a theoretical framework that addresses basic human needs of happiness and pleasure. The tenets of ACT theory disowns any cognitive bias that could create space for discrimination or reservation. Letting individuals accept their flawed entities and at the same time training them to outgrow the unwanted feelings, is the main idea of ACT practices.

The core concept of ACT is to promote ‘psychological flexibility,’ and it does so by following six major principles or core processes. These processes are interconnected and often overlapping with each other. Together they aim to increase mental flexibility in given capacities and make us more aware of ourselves and others (Harris, 2006).

The 6 Core Processes of ACT

1. Acceptance

Acceptance, as opposed to avoidance, involves full recognition and awareness of our feelings, without trying to change them. For example, a person with obsessive thoughts learns to accept them as things that exist in his mind, but are unreasonable and painful.

Instead of trying to control or forcefully change our thoughts, ACT allows us to accept them in the first place and consciously replace the painful feelings with positive and uplifting ones.

2. Cognitive Defusion

Cognitive defusion alters the way our thoughts affect us. By using this component, ACT reduces the impact of undesirable and limiting beliefs that cause stress. For example, ACT facilitators may encourage their clients to practice methods like speaking out thoughts loudly, naming them, and labeling them until it seems to be ineffective.

The theory of ACT believes that rather than changing what we think, it is more natural and more effective to change the way we feel about what we believe.

3. Mindfulness

Acceptance, which is the basis of ACT, lies in being present in ‘now’ and being alert to what is happening at the moment.

The goal of ACT is to promote mindful awareness in individuals by making their thoughts and actions more consistent and aligned with the present.

4. Self as context, concept, and process

ACT sees the self from three dimensions:

Self as context – which is a relational frame of ‘I vs. You,’ ‘Now vs. Then,’ ‘My vs. Their’, etc..

Self as a concept – which has an existential frame and deep-rooted beliefs of ‘who I am,’ ‘what I think,’ ‘what I feel’, etc..

Self as a process – which has a time frame and includes ideas about present, past, and future.

Theorists of Acceptance and Commitment Therapy suggested that creating a delicate balance between all the aspects of self could be a quick fix to many mental health issues such as PTSD, depression, and phobia.

When we are aware of our experiences and can look at them from an objective viewpoint, we can handle the flow of emotions with more efficacy.

5. Values

A crucial component of ACT is personal values and judgment. The therapy incorporates a variety of practices and self-help tools that allow individuals to choose their life goals while understanding the underlying value systems that guide their choices.

6. Committed actions

Much like the traditional behavioral therapies, ACT has a component of acquiring desirable traits, skills, and knowledge. It emphasizes consistent and goal-oriented behavior.

The methods and practices of ACT aim to change maladaptive behavior patterns that create psychological barriers. The interventions focus on training participants to consistently follow the actions that enhance feelings of positivity (Hayes, 2012).

Techniques and Skills Used in ACT

The ACT applies to a broad range of life difficulties and psychological anomalies. Studies suggest that acceptance and commitment therapy can be a permanent heal for problems like chronic pain, epilepsy, manic psychosis, depression, and several forms of anxiety disorders.

ACT primarily centers around what we want from life. It follows a collaborative process where the therapist and the client contribute equally to framing short-term and long-term goals and planning their actions likewise. Techniques and skills popularly used in ACT include:

Metaphors and paradoxes.

Group activities.

Awareness exercises.

Mindfulness-based activities.

Motivational adjuncts.

Value assessments.

A variety of techniques addressing each of the six significant components of ACT is what marks for its effectiveness (Gifford and Hayes, 2005).

Some of the unique interventions ACT uses are:

Creative Hopelessness Interventions

Creative hopelessness techniques help clients rule out the areas they want to improve and make action plans that could help them in achieving their goals.

These interventions, also known as ‘Facing the current situation’ methods include parts of mindfulness, self-awareness, and insightful learning. The skills are considered creative as they allow individuals to try something they have never done before.

Acceptance strategies

Acceptance skills can be cultivated through conversations, role modeling, situational plays, or specific exercises and worksheets. The whole idea of acceptance techniques is to ‘unhook’ individuals and let them realize that all thoughts need not turn into actions, especially if they bring pain and stress.

Acceptance strategies help participants discriminate between productive and unproductive thoughts, emotions, and behavioral patterns.

Deliteralization

Deliteralization is tied in with cognitive defusion and allows us to redefine our thinking and feeling processes.

Cognitive defusion strategies demonstrate how we can alter the way we perceive negativity and help us overcome them without necessarily obliterating or denying their presence (Blacklege, 2007).

What are ACT Therapy Metaphors?

Proponents of the ACT suggested that human minds ‘prefer’ learning through examples, which is why metaphors have become an essential part of ACT for clients of all ages and backgrounds.

ACT metaphors are often mindfulness-based; they help individuals get a firm hold of their current situations and choose their actions accordingly. They broaden perspective and provide a base for emotional management and effective self-expression.

Some of the ACT metaphors, as suggested by Steven Hayes (2014), are:

Quicksand

“What we resist, persist” – is the main idea that this metaphor promotes. The therapist guides the individual to imagine that he has fallen into quicksand and is struggling to get out of it.

He suggests that by trying to get out of it forcefully, he may get deeper into the pit. The illustrative example of quicksand allows him to understand that sometimes letting go might help in getting rid of unwanted thoughts.

Simply by not putting too much effort to control our thoughts, if we try to loosen the mind and let it free, we can overcome the shackles with more ease.

Passengers on a bus

Participants in this metaphor imagine themselves as the driver of a bus and take their negative and toxic thoughts to be irritable passengers riding the bus.

The therapist then asks the client how he would drive the bus, which is full of cranky and uncooperative individuals. Finding the answer to this situation, as the theorists believe, encourages them to change the way they look at stress and negativities and eventually come up with better coping strategies spontaneously.

Thought Train

In this metaphor, clients imagine that they are watching a train passing by, and each carriage of the train has a label of a negative thought or worry that the person is currently facing.

The idea here is to help them realize that they should look ‘at’ the problem objectively like they see a moving train from a distance.

Leaves on a stream

Individuals attending this ACT metaphor imagine themselves sitting by a green stream and letting their thoughts float away with the leaves.

Using guided imagery and gentle instructions, the therapist tells them to visualize their negative thoughts fading away on the leaves and moving far away from their lives.

This brings a sense of calm and self-mastery in the individuals and helps them defuse their cognitive barriers effectively.

Beach Ball

Beach ball works great for building acceptance and reality-orientation. In this metaphor, individuals imagine the stressful thoughts to be a beach ball that they try to push down into the water.

No matter how hard they try, the ball pops us as soon as they stop pushing. Similarly, by running away from what is bothering us, we can only suppress the feelings temporarily.

Unless we accept their existence and work on uprooting them from the very core, we cannot get the mental peace that we are seeking.

Applying ACT in Group Therapy

For many people, group therapy works better than an individual therapy session. As group sessions are cost-effective, less time-consuming, and easy to administer, they can blend with any professional or personal setting.

With equal importance to mindfulness, self-awareness, emotional regulation, and value enhancement, ACT practices gained immense popularity as a group intervention for promoting mental health and wellbeing at all levels. ACT interventions in group practices foster accountability among employees and allow them to take charge of their lives.

Group interventions in ACT create space for emotional catharsis and support. Listening to others and learning from different viewpoints give clients a better understanding of their problems. Psychologists believe that when we commit to some action in public, we are more likely to stick to it, rather than when we commit to some work in isolation (Gaudiano, 2009).

Benefits of ACT in a Group Context

Group rules and group conformity

Most group sessions in ACT begin with a clear explanation of the norms. Whether participants undergo a talk therapy, mindful meditation, or group games and metaphors, they have a clear understanding of what they are expected to do as part of the team and how their performance would affect others in their group.

Urging individuals to follow the group rules make them more flexible and open to suggestions, ultimately helping increase psychological flexibility, which is one of the ultimate goals of ACT.

A structured and solution-focused format

Usually, in a professional setup, where a large number of individuals attend to the group therapy, there is no space for open-ended techniques that might be hard to assess.

Most group therapy interventions follow a logical and step-by-step format, with all questions and exercises predefined, to save time and increase the likelihood of getting positive responses.

The systematic approach of group ACT is one reason why it is valid for such a significant variation of the population across cultures and backgrounds.

Wider perception

Experiential exercises such as situational role-playing or guided imagery help individuals understand how others see and react to the same situation in a wholly different way. The open discussion builds empathy and creates openness in them.

Can ACT Benefit those with Anxiety and Depression?

The ACT is also referred to as ‘third wave’ therapy or ‘new wave’ therapy, owing to its modern and eclectic approach. The first wave and second wave therapies were mostly dependent on classical learning theories and information processing models.

The third wave treatment lines, such as ACT and DBT, combine behavioral and cognitive principles in a way that reduce symptoms and at the same time, offer a permanent solution.

Depression and anxiety change the way we think and feel about ourselves. It impairs judgment and cognition to the extent that we have thought blocks. By reinforcing mindfulness and self-awareness, ACT interventions rebuild self-perception.

Much like traditional CBT techniques, ACT uses cognitive and behavioral measures to change the way we look at adversities. Studies have shown that ACT, both as primary and secondary lines of therapy, works well for uplifting mood and self-worth.

Participants of ACT group interventions showed a marked reduction in anxiety symptoms and unwanted mood swings.

The mindfulness part of ACT helps in overcoming the negative self-doubts and beliefs that come with depression. As a result, clients are more proactive to bring about the desired changes and recover sooner from their apathetic state (Hayes, 2005).

ACT Therapy for OCD

Acceptance and Commitment Therapy is by and large a top-down approach that targets thought process, affective components, and behavior management at all levels.

For Obsessive Compulsive Disorder (OCD), an anxiety condition with repeated irrational thoughts and actions, ACT follows a natural and meaningful approach to defuse the negative thoughts and behavior patterns.

The technique is called the Exposure and Response Prevention (ERP), a strategy that introduces the client to the anxiety-provoking stimulus and let them realize the unreasonableness of their obsessive ruminations.

ERP is also an aspect of cognitive defusion but is more directed toward specific obsessions and compulsive acts (Rasmussen and Eisen, 1992).

ACT interventions for treating OCD also involve metaphors and group activities to let clients look into the repeated thoughts from a different point of view and choose actions that restore their mental peace and reduce the restlessness.

Studies have shown that ACT helps treat obsessions like picking, hoarding, and repeated hand-washing (Twohig and Woods, 2004). It helps fight this debilitating disorder by creating a harmonious relationship with the innermost feelings and helps avoid the obsessions by building a secure connection to the reality (Hayes, Wilson, Gifford, Follete, and Strosahl, 1996).

Using ACT for Trauma

TACT or Trauma-focused Acceptance and Commitment Therapy is a specialized part of the therapy dedicated to helping people overcome severe trauma and posttraumatic mental disorders. It is usually a long intervention that lasts for a few weeks and follows acceptance and mindful awareness approach for healing.

Clinical case studies on victims of sexual assault and violence indicated that when TACT fuses with traditional ACT interventions, participants find it easier to open up about their struggle and share their stories with others in the group or with the therapist.

The goal of ACT is to help people let go of the tension that they have been holding in for so long and look into life from a whole new perspective. ACT techniques for trauma management include:

Metaphors and icebreakers.

Group discussions where each member is encouraged to share his story and others listen to it nonjudgmentally.

Flashback and reminiscence therapy for extreme cases of trauma-induced depression and stress disorder.

Role-playing and role reversals between client-therapist or other members in a group session.

A Look at the Work of Dr. Russ Harris

Dr. Russell Harris, a renowned author and proclaimed therapist, did extensive research on how ACT can change the way we think, feel, and behave.

In his bestselling book “The Happiness Trap” Dr. Harris put forward some groundbreaking research on the effectiveness of ACT as a positive mental health intervention.

Since 2005, Dr. Russ has been successfully coaching teachers, counselors, doctors, and psychologists on how to use ACT for different conditions.

His ACT-based books, for example, ‘The Reality Slap,’ ‘The Confidence Gap,’ and ‘ACT with love’ gained immense popularity across the globe and therapists of different specializations use his findings.

Dr. Harris’ works on ACT emphasizes three main aspects:

Seeing our thoughts and feelings ‘as they are.’

Avoiding the urge to control our thoughts and actions.

Consistently acting on values with a close connection to the present.

Dr. Russell Harris clarified that no matter what kind of problem we are facing if we can successfully follow the three aspects of ACT, we are sure to get results soon enough.

His workshops, training programs, and online resources are full of practical tools and tips for successfully implementing ACT and enjoying its benefits for a lifetime.

Steven Haye’s Work on the Topic

Many psychologists call Steven C. Hayes, the founder of ACT. He is a clinical psychologist, a doctorate scholar, and a professor of psychology at the University of Nevada.

Hayes is well-known for his works on relational frame theory, which later laid the groundwork for the ACT and allied therapies.

A crucial contribution of Dr. Steve Hayes was that he could successfully shift the focus of psychotherapy from treating what is ‘sub-normal’ to promoting what is ‘normal’.

Hayes believed that if therapists could spend more time to formulate strategies for reminding clients of their virtues and skills, the results would be more positive and surely long-lasting.

He suggested that once we start focusing on what we have, we gain the motivation for self-improvement. The more we think of possible ways to better ourselves, the farther we would move from negativities and stress.

Hayes’ main idea was to promote ACT as a solution-focused approach that would uplift individuals and free them from thought barriers, which is why he emphasized on incorporating mindfulness into ACT along with other cognitive practices.

3 Exercises, Activities, and Interventions

ACT interventions and activities help in:

Building self-awareness.

Creating self-control and self-acceptance.

Boosting sensitivity to emotions of the self and others.

Learning mindfulness skills.

Supporting each other by showcasing the desired behavior patterns and sticking to them throughout the training.

There is a vast variety of ACT interventions and techniques psychotherapists use today, each having their unique benefits that can help individuals fight issues like depression, stress, inattention, and anxiety. Here are some of the favorite ACT exercises that are useful for regaining the lost meaning and zeal in life (Harris, 2007).

1. Self as context exercises

Dr. Russ Harris created a compilation of ACT exercises in one of his publications in 2007. The self-as-context practice was an integral part of his manual. The activity consists of three sets of questions, the answers to which reflect the different aspects of self-context.

Section A The critical question of this part is ‘Who are you?’ The therapist asks this question repeatedly to the participant. Initially, the individual attempts to answer descriptively by talking about his professional identity, personal details, etc.; the therapist listens to the answers and repeats the same question. This continues until the participant understands that all the self-descriptions he gave so far is meaningless. His real identity lies in the realization of his ‘existence’ before anything else. Section B This phase is tied in with mindful awareness. The therapist or test administrator prompts the individual to notice:

His feet touching the ground.

His eyes seeing the therapist sitting in front.

His breath flowing in and out.

The thoughts passing through his mind at the moment.

The smell of the room as he senses it.

Section C At this final stage of the exercise, the therapist guides his client to master the art of ‘letting go.’ He instructs the individual to take a moment and notice himself as a professional, as a sufferer, and also imagine his ideal self. Then, he gently guides the client into thinking that he is letting all these selves walk away and try not to control them in any way. The feeling of ‘letting go’ brings a sense of peace and transcendence, which in turn cultivates unconditional self-acceptance.

2. OCD exercise

We know how ACT interventions help people with obsessive and compulsive disorders. The OCD exercise in the ACT is combined with response prevention techniques.

During the practice, the therapist helps the client to imagine obsessive thoughts as waves that rise and fall. Throughout the training, the participants learn how not to act on the impulses.

The method shows them that by letting the urges flow and dissipate, they can study the thoughts objectively and realize how extremely harmful they can be.

Dr. Harris had coined this exercise initially for treating anxiety disorder, but the practice proved to be useful for other problems as well, including PTSD, and depression.

3. Values exercise

The value exercise, also known as ‘Clarifying your values’ technique is an introspective ACT intervention, suitable for group administration or as a one-on-one practice.

The method is systematic and includes four steps:

Step 1 – Listing all the values in each of the ten life categories.

Step 2 – Scoring each value in the third column of the table, on a scale of 1-10, based on how important it is to the respondent (where 1 implies ‘not important’ and 10 would suggest ‘very important’).

Step 3 – Scoring each value in the fourth column of the table, based on the degree to which the respondent applies them in their present lifestyle (where 1 implies ‘not at all,’ and 10 would imply ‘follow them fully’).

Step 4 – At the final stage of the exercise, the therapist urges the participant to question himself about what his scores imply and how they reflect the client’s value systems.

The exercise table is illustrated below.

Life Areas Values (List all values here) How Important they are to me (1- not at all important, 10 – very important) How much I apply them in my current life (1 – not at all, 10 – follow them fully) Personal Growth Parenting Leisure Community and welfare Health Work Spirituality Family Life Professional Life Social Life

3 Useful ACT Worksheets (Incl. PDF) and 3 Workbooks

1. Problem Dissection Worksheet

This exercise starts with making a list of all the life situations that we think are responsible for our unhappiness. The worksheet aims to lay open the four primary elements that contribute to any significant life difficulty.

Whether we are distressed due to a physical illness, a mental condition, or a personal loss, it is usually these four aspects that make us unhappy.

By disjoining them and looking at each element objectively, we can gather valuable information about the best ways to deal with them. The worksheet is shown below.

The instructions are clear, and there are no right and wrong answers in it (Forsyth & Eifert 2016).

Instructions: Here are the four life areas disturbed by toxic events/people/circumstances. Read them and try to estimate all the possible thoughts, feelings, actions, and behavior that you experience or have experienced in the past. After completing the worksheet, look at all your answers and see what you can understand about the impact of problems in your life. Do you think there is a way you could change the effect of each of these aspects? Thought Mesh (List all the negative thoughts, worries, fears, self-doubts, and self-criticisms that push you down). Taxing actions (What are your current actions that make you feel worse and are harmful for your future?) Emotional Struggle (How do you feel about these troubles? Make a list of all the emotions you can name here) Challenging Behaviours (List all the events/people/situations that you have avoided or quit due to these unpleasant ruminations) 1. 2. 3. 4. 5. 1. 2. 3. 4. 5. 1. 2. 3. 4. 5. 1. 2. 3. 4. 5.

2. Problems and Values Worksheet

The ultimate goal of ACT is to increase awareness about happiness and how to attain it. The Problems and Values worksheet is an enriching journal that the therapist often uses in-between sessions to mark progress and drive clients to enhanced self-understanding.

The worksheet is simple and is divided into four parts, as shown below. You can learn more about this activity and other ACT exercises by Dr. Harris.

Sufferings Solution Problematic Thoughts Problematic Actions Values – what matters to you in the long-run? Goals – how do you plan to restore peace? .

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3. Life Enhancement Worksheet

The Life Enhancement Worksheet was a part of an ACT workshop conducted by John Forsyth and Jamie Forsyth at the University of Albany.

Out of several other useful exercises in the program, this worksheet is noteworthy to mention owing to how beautifully it incorporated mindfulness into an objective form.

Here is a summary of the exercise. You can also follow the link to know more about it.

Select any sensation/s you just experienced: (Breathlessness, fast heartbeat, dizziness, sweating, choking, nausea, heat flush, tingling) .

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Choose the emotion that best describes your feeling listed above: (Fear, sadness, worry, others) .

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Rate the intensity of the emotion you felt: (1- weak, 8 – very intense) . Where were you when you experienced the sensations? . What were you doing when you felt the sensations? . Did you do anything to manage these feelings? .

1. The Mindfulness and Acceptance Workbook for Anxiety

Authors John Forsyth and George Eifert have brought together some of their most significant findings on mindfulness with Acceptance and Commitment Therapy.

The workbook is available in a paperback format and follows a step-by-step approach to help individuals overcome their fears, self-doubts, and get started on a journey of fulfillment and complete self-acceptance.

The work was highly appreciated by scholars and experts of this field and continues to be one of the most compelling reads for professionals who want to upgrade themselves for a better living.

2. The ACT Deck

The ACT Deck is a compilation of 55 practices that helps in building a stronger connection to the self. Authors Timothy Gordon and Jessica Borushok have concocted the exercises in fascinating card formats, which makes the piece user-friendly and universally applicable.

3. The Little ACT Workbook

Dr. Michael Sinclair and Dr. Matthew Beadman, authors of The Little ACT Workbook, have come up with some great handy tips and exercises on managing stress and negative emotions with Acceptance and Commitment Therapy.

With a robust scientific framework and lots of practical examples, this workbook can be a great self-help tool or a therapeutic adjunct for cultivating resilience and meaningfulness into our lives.

Training Options and Certification Courses (Inc. Online Options)

1. Acceptance and Commitment Therapy Courses by Dr. Russ Harris

Dr. Russ Harris has developed a series of ACT courses for various target groups. In his website, we can find ACT courses for beginners, adolescents, and professionals.

His classes also cover specific areas of mental health such as depression, anxiety, and trauma, that ACT can heal. The course structures are friendly and flexible to accommodate our daily schedules.

You can learn more about these courses and explore the enrolment options from the link above.

2. ACT Intensive Online Course

The Intensive ACT Online Course of Dr. Steven Hayes and Daniel Moran follows a systematic approach to train clinically depressed and anxious clients to overcome their negative thoughts and emotions.

The course is divided into a few modules – each module addressing a specific plan to enhance acceptance and teach users how to act under stressful life circumstances mindfully.

3. ACT for Depression by Portland Psychotherapy

Portland Psychotherapy in Oregon is a dedicated organization for helping people achieve a happier life by embracing ACT.

Shadee Hardy, a certified clinical social worker, and a facilitator in Portland Psychotherapy have built adequate ACT training resources for depressed population, which is a most recommended online course for restoring balance in life.

10 Quotes

Psychological flexibility is the ability to adapt to a situation with awareness, openness, focus, and to take effective actions guided by your values.

Dr. Russ Harris

Fulfillment does not mean our difficult emotions disappear; it means we change our relationship with them.

Dr. Russ Harris

If your mind says ‘I’ll fail!’, then simply acknowledge, ‘I am having the thought that I’ll fail.’

Dr. Russ Harris

Success in life means living by your values.

Russ Harris

It is not hard to make decisions once you know what your values are.

Roy E. Disney

If you aren’t willing to have it, you will.

Steven Hayes

Let go of who you think you are supposed to be and be who you are.

Brene Brown

To find the good life, you must become yourself.

Dr. Bill Jackson

If we live a full life, we will feel the full range of emotions.

Happiness Trap by Dr. Harris

If you don’t decide where you’re going, you’ll end up wherever you are heading.

Dr. Russ Harris

A Take Home Message

Training the mind to overlook negativities can be overwhelming, especially when we are distressed. Acceptance and Commitment Therapy, by all means, opens to us the vastness of self-acceptance.

The principles and methods of ACT are simple reminders about how enriching life can be. Through meaningful self-acknowledgment and acceptance, ACT shows us how we can manage our emotions without actually trying to control them.

The mindfulness-based philanthropic approach of ACT accounts for its effectiveness and practicability and makes it a satisfying experience for both the therapist and the help seeker.

Boone and Manning (2012): A study on ACT as a group therapy for managing depression and anxiety

Luoma, Hayes, and Walser (2007): Learning ACT

Harris (2008): The Happiness Trap. Boston

Hayes and Smith (2005): Get out of your mind and your life – The new acceptance and commitment therapy.

Hayes, Strosahl, and Wilson (2011): ACT as the process and practice of mindful change

Walser and Pistorello (2004): ACT in a group format – A practical guide

Yalom (2005): The theory and practice of ACT in psychotherapy

Eifert and Forsyth (2005) : Acceptance and commitment therapy for anxiety disorders: A practitioner’s treatment guide to using mindfulness, acceptance, and values-based behavior change strategies.

The post ACT Therapy: The Theory Behind Acceptance and Commitment Therapy appeared first on PositivePsychology.com.

This content was originally published here.

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All About Nail Styles and Nail Art

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It is also good to use a distinct brush for every nail polish colour so that you can help save time. Nails art types can be produced making use of different strategies. Novices mostly desire to develop their designs by copying them from nail art books or observing them on the Internet. 1 can also understand nail arts by means of programs supplied by some skilled nail salons. Nonetheless, even if you have nominal artistic capability, you can produce easy easy floral designs or geometric styles which do not demand higher end coaching. Although a lot of the nail art types use a combination of nail polish colours, one particular can also incorporate some glitter into the nail polish prior to painting to jazz up your nails. The use of other nails artwork equipment like rhinestones, acrylic stones, 3D nail stickers, ceramic bouquets, fimo art pieces, crushed shells, etc to name a couple of are also currently being extensively utilized to highlight the nails and give them a far more refined seem.

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Seven Taboos About Promoting Diversity In Film & TV You need to Rarely Share On Twitter.

Take Professional Pictures With These Tips

Photography can feel very complex to a beginner.

Considering the variety of different elements to understand, amateur photographers often get distracted by this process. These guidelines will help you get moving in taking quality photos.

In the event the sky looks overcast, minimize its appearance with your picture. Excessive gray sky showing in a photo causes it to be appear washed-out and muted. However, in case you are shooting in black and white, an overcast sky can easily make a beautiful photo. In case the sky outside is really a beautiful blue, include it inside your photos but watch the sunshine.

You shouldn’t neglect the foreground as much novice photographers do. Be sure that the foreground of the photograph includes a striking frame and considers depth from the shot.

Here’s an incredible photography tip! Inform yourself about shutter speeds. Your camera has settings labeled A,M,P, and S. The letter “P” indicates program mode. This “P” setting automatically controls shutter and aperture once you shoot. In case you have no idea in regards to what subject you’re photographing, the “P” setting is helpful.

Try all types of different approaches when working with the digital camera, including altering the angles and colours you use. You may not need an authentic object to adopt a high-quality picture. An effective photographer infuses his talent and intuition into his photos to create boring objects look interesting. Try experimenting to get your very own unique style.

While you are photographing a specific subject, move about it. Try getting shots of the subject from all of around it, like above it or below it etc.

The ISO, aperture and shutter speed are an essential part of photos so be sure you be aware of combination that works the best for you. Together, these traits interact to look for the photograph’s exposure levels. Unless you are hoping to attain a certain off-kilter look, an over- or underexposed picture is regarded as undesirable. Possess a play with these characteristics and the changes they may make to your photos until you find out what mixture of the three you enjoy the very best.

Once you take photos in fluorescent lighting, modify the white balance therefore it looks clearer. Blue and green light is generally given off by fluorescent lights, so subjects of your photos might go on a tone cooler than you intended, unless you compensate with all the red tones.

In several parts in everyday life, we’re trained that everything should be centered and in many cases. Perfection could possibly be the desire of the majority of, but shooting a photograph which can be slightly below perfect, off center, for example, can make an effect which is astounding. Switch off any auto-focus mechanism that desires to lock your subject into the middle of the lens. Focus the digital camera manually, then lock it before you take the picture.

Use limits to help you yourself focus in on the subject and also be more creative When you just take photos of the form of thing on that day, you may be more focused and creative. Something you can try is usually to take 100 pictures of something that’s in a room or from the same view point. Through the use of limitations to your great advantage, you’ll have to think more creatively, leading to intriquing, notable and unusual pictures.

It had been the intention of this informative article to create relevant details about photography for your needs in the coherent manner. You can expect to become very successful if you work tirelessly and learn just as much as you may about photography…..

The post Seven Taboos About Promoting Diversity In Film & TV You need to Rarely Share On Twitter. appeared first on Thrilling Beliefs.

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Seven Taboos About Promoting Diversity In Film & TV You need to Rarely Share On Twitter.

Take Professional Pictures With These Tips

Photography can feel very complex to a beginner.

Considering the variety of different elements to understand, amateur photographers often get distracted by this process. These guidelines will help you get moving in taking quality photos.

In the event the sky looks overcast, minimize its appearance with your picture. Excessive gray sky showing in a photo causes it to be appear washed-out and muted. However, in case you are shooting in black and white, an overcast sky can easily make a beautiful photo. In case the sky outside is really a beautiful blue, include it inside your photos but watch the sunshine.

You shouldn’t neglect the foreground as much novice photographers do. Be sure that the foreground of the photograph includes a striking frame and considers depth from the shot.

Here’s an incredible photography tip! Inform yourself about shutter speeds. Your camera has settings labeled A,M,P, and S. The letter “P” indicates program mode. This “P” setting automatically controls shutter and aperture once you shoot. In case you have no idea in regards to what subject you’re photographing, the “P” setting is helpful.

Try all types of different approaches when working with the digital camera, including altering the angles and colours you use. You may not need an authentic object to adopt a high-quality picture. An effective photographer infuses his talent and intuition into his photos to create boring objects look interesting. Try experimenting to get your very own unique style.

While you are photographing a specific subject, move about it. Try getting shots of the subject from all of around it, like above it or below it etc.

The ISO, aperture and shutter speed are an essential part of photos so be sure you be aware of combination that works the best for you. Together, these traits interact to look for the photograph’s exposure levels. Unless you are hoping to attain a certain off-kilter look, an over- or underexposed picture is regarded as undesirable. Possess a play with these characteristics and the changes they may make to your photos until you find out what mixture of the three you enjoy the very best.

Once you take photos in fluorescent lighting, modify the white balance therefore it looks clearer. Blue and green light is generally given off by fluorescent lights, so subjects of your photos might go on a tone cooler than you intended, unless you compensate with all the red tones.

In several parts in everyday life, we’re trained that everything should be centered and in many cases. Perfection could possibly be the desire of the majority of, but shooting a photograph which can be slightly below perfect, off center, for example, can make an effect which is astounding. Switch off any auto-focus mechanism that desires to lock your subject into the middle of the lens. Focus the digital camera manually, then lock it before you take the picture.

Use limits to help you yourself focus in on the subject and also be more creative When you just take photos of the form of thing on that day, you may be more focused and creative. Something you can try is usually to take 100 pictures of something that’s in a room or from the same view point. Through the use of limitations to your great advantage, you’ll have to think more creatively, leading to intriquing, notable and unusual pictures.

It had been the intention of this informative article to create relevant details about photography for your needs in the coherent manner. You can expect to become very successful if you work tirelessly and learn just as much as you may about photography…..

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ACT Therapy: The Theory Behind Acceptance and Commitment Therapy

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Acceptance and Commitment Therapy (ACT) is a mindfully-oriented behavioral therapy that uses an eclectic and humanistic approach to help people fight their demons.

It originally developed within the concept of functional contextualism in Relational Frame Theory (RFT), and slowly grew to provide wholesome benefits to individuals in all walks of life.

Unlike Western psychology that primarily operates on the concept of healthy normality, ACT accepts the so-called ‘abnormality’ as part of the human psyche and lays more emphasis on change through acceptance.

The myriad of ACT techniques and interventions develop ‘psychological flexibility’ or ‘mental plasticity’ resulting in positive actions and life choices.

ACT theorists pointed out that most human struggles are the result of four factors. They called these the ‘F-E-A-R’ factors, which is an acronym for:

F – Fusion of thoughts.

E – Evaluation of experiences.

A – Avoidance of thoughts and actions.

R – Reasoning.

By addressing these issues, ACT helps in reconstructing the ways we think.

In this article, we will try to gain a deep understanding of the core concepts of ACT, how it works, and what interventions contribute to its usefulness.

The activities and exercises you find below can be a practical guide and your starting point to uncovering the benefits of ACT for a healthier, happier, and utterly aware life.

What is Acceptance and Commitment Therapy?

Acceptance and Commitment Therapy (ACT) is a type of psychotherapy that is tied in complete psychological flexibility and adjustment. The name itself suggests that there are two essential counterparts of ACT:

Acceptance – of miseries, failures, and ailments.

Commitment – to changing for the better and following the right chain of actions.

In its most basic form, ACT helps people accept their difficulties and move on, leaving the negativities behind. Many psychologists believe that ACT is entwined with mindfulness and cognitive restructuring, considering the way it allows us to develop positive thoughts and stick to goal-oriented actions.

Steven C Hayes (1982) was the proponent of Acceptance and Commitment Therapy. He initially called it ‘comprehensive distancing’ because ACT helped people get rid of the thoughts that pulled them back.

The principal goal of ACT is to optimize our inner potential. It teaches the necessary psychological skills that can help us overcome our painful thoughts and emotions, and also lets us gain meaningful insight into what truly matters to us. ACT is goal-oriented, solution-focused, and follows a systematic step-by-step approach in helping clients reach their target in life.

Who Can Benefit From ACT?

Owing to its humanitarian approach, ACT can help people of all ages and backgrounds. Whether used alone or in combination with other forms of psychotherapy, ACT works exceptionally well for:

People who are suffering from depression, melancholy, or other mood disorders (Wilson, 1996).

People who have recently experienced a personal failure such as losing a job, going bankrupt, losing a loved one, divorce, etc..

Psychotic patients with problems such as hallucinations, affective impairment, and severe melancholia (Gaudiano and Herbert, 2006).

Individuals with self-doubt and low self-esteem.

People experiencing social phobia, obsessions, communication barriers, destructive self-thoughts, and limiting beliefs (Twohig, Hayes, and Masuda, 2006).

Professionals who are looking for a shift of mindset for increasing their productivity at work.

Couples who are struggling to regain the balance in their marital life (Jacobson and Christensen, 1996).

A Look at the Theory and Core Processes

ACT operates on a theoretical framework that addresses basic human needs of happiness and pleasure. The tenets of ACT theory disowns any cognitive bias that could create space for discrimination or reservation. Letting individuals accept their flawed entities and at the same time training them to outgrow the unwanted feelings, is the main idea of ACT practices.

The core concept of ACT is to promote ‘psychological flexibility,’ and it does so by following six major principles or core processes. These processes are interconnected and often overlapping with each other. Together they aim to increase mental flexibility in given capacities and make us more aware of ourselves and others (Harris, 2006).

The 6 Core Processes of ACT

1. Acceptance

Acceptance, as opposed to avoidance, involves full recognition and awareness of our feelings, without trying to change them. For example, a person with obsessive thoughts learns to accept them as things that exist in his mind, but are unreasonable and painful.

Instead of trying to control or forcefully change our thoughts, ACT allows us to accept them in the first place and consciously replace the painful feelings with positive and uplifting ones.

2. Cognitive Defusion

Cognitive defusion alters the way our thoughts affect us. By using this component, ACT reduces the impact of undesirable and limiting beliefs that cause stress. For example, ACT facilitators may encourage their clients to practice methods like speaking out thoughts loudly, naming them, and labeling them until it seems to be ineffective.

The theory of ACT believes that rather than changing what we think, it is more natural and more effective to change the way we feel about what we believe.

3. Mindfulness

Acceptance, which is the basis of ACT, lies in being present in ‘now’ and being alert to what is happening at the moment.

The goal of ACT is to promote mindful awareness in individuals by making their thoughts and actions more consistent and aligned with the present.

4. Self as context, concept, and process

ACT sees the self from three dimensions:

Self as context – which is a relational frame of ‘I vs. You,’ ‘Now vs. Then,’ ‘My vs. Their’, etc..

Self as a concept – which has an existential frame and deep-rooted beliefs of ‘who I am,’ ‘what I think,’ ‘what I feel’, etc..

Self as a process – which has a time frame and includes ideas about present, past, and future.

Theorists of Acceptance and Commitment Therapy suggested that creating a delicate balance between all the aspects of self could be a quick fix to many mental health issues such as PTSD, depression, and phobia.

When we are aware of our experiences and can look at them from an objective viewpoint, we can handle the flow of emotions with more efficacy.

5. Values

A crucial component of ACT is personal values and judgment. The therapy incorporates a variety of practices and self-help tools that allow individuals to choose their life goals while understanding the underlying value systems that guide their choices.

6. Committed actions

Much like the traditional behavioral therapies, ACT has a component of acquiring desirable traits, skills, and knowledge. It emphasizes consistent and goal-oriented behavior.

The methods and practices of ACT aim to change maladaptive behavior patterns that create psychological barriers. The interventions focus on training participants to consistently follow the actions that enhance feelings of positivity (Hayes, 2012).

Techniques and Skills Used in ACT

The ACT applies to a broad range of life difficulties and psychological anomalies. Studies suggest that acceptance and commitment therapy can be a permanent heal for problems like chronic pain, epilepsy, manic psychosis, depression, and several forms of anxiety disorders.

ACT primarily centers around what we want from life. It follows a collaborative process where the therapist and the client contribute equally to framing short-term and long-term goals and planning their actions likewise. Techniques and skills popularly used in ACT include:

Metaphors and paradoxes.

Group activities.

Awareness exercises.

Mindfulness-based activities.

Motivational adjuncts.

Value assessments.

A variety of techniques addressing each of the six significant components of ACT is what marks for its effectiveness (Gifford and Hayes, 2005).

Some of the unique interventions ACT uses are:

Creative Hopelessness Interventions

Creative hopelessness techniques help clients rule out the areas they want to improve and make action plans that could help them in achieving their goals.

These interventions, also known as ‘Facing the current situation’ methods include parts of mindfulness, self-awareness, and insightful learning. The skills are considered creative as they allow individuals to try something they have never done before.

Acceptance strategies

Acceptance skills can be cultivated through conversations, role modeling, situational plays, or specific exercises and worksheets. The whole idea of acceptance techniques is to ‘unhook’ individuals and let them realize that all thoughts need not turn into actions, especially if they bring pain and stress.

Acceptance strategies help participants discriminate between productive and unproductive thoughts, emotions, and behavioral patterns.

Deliteralization

Deliteralization is tied in with cognitive defusion and allows us to redefine our thinking and feeling processes.

Cognitive defusion strategies demonstrate how we can alter the way we perceive negativity and help us overcome them without necessarily obliterating or denying their presence (Blacklege, 2007).

What are ACT Therapy Metaphors?

Proponents of the ACT suggested that human minds ‘prefer’ learning through examples, which is why metaphors have become an essential part of ACT for clients of all ages and backgrounds.

ACT metaphors are often mindfulness-based; they help individuals get a firm hold of their current situations and choose their actions accordingly. They broaden perspective and provide a base for emotional management and effective self-expression.

Some of the ACT metaphors, as suggested by Steven Hayes (2014), are:

Quicksand

“What we resist, persist” – is the main idea that this metaphor promotes. The therapist guides the individual to imagine that he has fallen into quicksand and is struggling to get out of it.

He suggests that by trying to get out of it forcefully, he may get deeper into the pit. The illustrative example of quicksand allows him to understand that sometimes letting go might help in getting rid of unwanted thoughts.

Simply by not putting too much effort to control our thoughts, if we try to loosen the mind and let it free, we can overcome the shackles with more ease.

Passengers on a bus

Participants in this metaphor imagine themselves as the driver of a bus and take their negative and toxic thoughts to be irritable passengers riding the bus.

The therapist then asks the client how he would drive the bus, which is full of cranky and uncooperative individuals. Finding the answer to this situation, as the theorists believe, encourages them to change the way they look at stress and negativities and eventually come up with better coping strategies spontaneously.

Thought Train

In this metaphor, clients imagine that they are watching a train passing by, and each carriage of the train has a label of a negative thought or worry that the person is currently facing.

The idea here is to help them realize that they should look ‘at’ the problem objectively like they see a moving train from a distance.

Leaves on a stream

Individuals attending this ACT metaphor imagine themselves sitting by a green stream and letting their thoughts float away with the leaves.

Using guided imagery and gentle instructions, the therapist tells them to visualize their negative thoughts fading away on the leaves and moving far away from their lives.

This brings a sense of calm and self-mastery in the individuals and helps them defuse their cognitive barriers effectively.

Beach Ball

Beach ball works great for building acceptance and reality-orientation. In this metaphor, individuals imagine the stressful thoughts to be a beach ball that they try to push down into the water.

No matter how hard they try, the ball pops us as soon as they stop pushing. Similarly, by running away from what is bothering us, we can only suppress the feelings temporarily.

Unless we accept their existence and work on uprooting them from the very core, we cannot get the mental peace that we are seeking.

Applying ACT in Group Therapy

For many people, group therapy works better than an individual therapy session. As group sessions are cost-effective, less time-consuming, and easy to administer, they can blend with any professional or personal setting.

With equal importance to mindfulness, self-awareness, emotional regulation, and value enhancement, ACT practices gained immense popularity as a group intervention for promoting mental health and wellbeing at all levels. ACT interventions in group practices foster accountability among employees and allow them to take charge of their lives.

Group interventions in ACT create space for emotional catharsis and support. Listening to others and learning from different viewpoints give clients a better understanding of their problems. Psychologists believe that when we commit to some action in public, we are more likely to stick to it, rather than when we commit to some work in isolation (Gaudiano, 2009).

Benefits of ACT in a Group Context

Group rules and group conformity

Most group sessions in ACT begin with a clear explanation of the norms. Whether participants undergo a talk therapy, mindful meditation, or group games and metaphors, they have a clear understanding of what they are expected to do as part of the team and how their performance would affect others in their group.

Urging individuals to follow the group rules make them more flexible and open to suggestions, ultimately helping increase psychological flexibility, which is one of the ultimate goals of ACT.

A structured and solution-focused format

Usually, in a professional setup, where a large number of individuals attend to the group therapy, there is no space for open-ended techniques that might be hard to assess.

Most group therapy interventions follow a logical and step-by-step format, with all questions and exercises predefined, to save time and increase the likelihood of getting positive responses.

The systematic approach of group ACT is one reason why it is valid for such a significant variation of the population across cultures and backgrounds.

Wider perception

Experiential exercises such as situational role-playing or guided imagery help individuals understand how others see and react to the same situation in a wholly different way. The open discussion builds empathy and creates openness in them.

Can ACT Benefit those with Anxiety and Depression?

The ACT is also referred to as ‘third wave’ therapy or ‘new wave’ therapy, owing to its modern and eclectic approach. The first wave and second wave therapies were mostly dependent on classical learning theories and information processing models.

The third wave treatment lines, such as ACT and DBT, combine behavioral and cognitive principles in a way that reduce symptoms and at the same time, offer a permanent solution.

Depression and anxiety change the way we think and feel about ourselves. It impairs judgment and cognition to the extent that we have thought blocks. By reinforcing mindfulness and self-awareness, ACT interventions rebuild self-perception.

Much like traditional CBT techniques, ACT uses cognitive and behavioral measures to change the way we look at adversities. Studies have shown that ACT, both as primary and secondary lines of therapy, works well for uplifting mood and self-worth.

Participants of ACT group interventions showed a marked reduction in anxiety symptoms and unwanted mood swings.

The mindfulness part of ACT helps in overcoming the negative self-doubts and beliefs that come with depression. As a result, clients are more proactive to bring about the desired changes and recover sooner from their apathetic state (Hayes, 2005).

ACT Therapy for OCD

Acceptance and Commitment Therapy is by and large a top-down approach that targets thought process, affective components, and behavior management at all levels.

For Obsessive Compulsive Disorder (OCD), an anxiety condition with repeated irrational thoughts and actions, ACT follows a natural and meaningful approach to defuse the negative thoughts and behavior patterns.

The technique is called the Exposure and Response Prevention (ERP), a strategy that introduces the client to the anxiety-provoking stimulus and let them realize the unreasonableness of their obsessive ruminations.

ERP is also an aspect of cognitive defusion but is more directed toward specific obsessions and compulsive acts (Rasmussen and Eisen, 1992).

ACT interventions for treating OCD also involve metaphors and group activities to let clients look into the repeated thoughts from a different point of view and choose actions that restore their mental peace and reduce the restlessness.

Studies have shown that ACT helps treat obsessions like picking, hoarding, and repeated hand-washing (Twohig and Woods, 2004). It helps fight this debilitating disorder by creating a harmonious relationship with the innermost feelings and helps avoid the obsessions by building a secure connection to the reality (Hayes, Wilson, Gifford, Follete, and Strosahl, 1996).

Using ACT for Trauma

TACT or Trauma-focused Acceptance and Commitment Therapy is a specialized part of the therapy dedicated to helping people overcome severe trauma and posttraumatic mental disorders. It is usually a long intervention that lasts for a few weeks and follows acceptance and mindful awareness approach for healing.

Clinical case studies on victims of sexual assault and violence indicated that when TACT fuses with traditional ACT interventions, participants find it easier to open up about their struggle and share their stories with others in the group or with the therapist.

The goal of ACT is to help people let go of the tension that they have been holding in for so long and look into life from a whole new perspective. ACT techniques for trauma management include:

Metaphors and icebreakers.

Group discussions where each member is encouraged to share his story and others listen to it nonjudgmentally.

Flashback and reminiscence therapy for extreme cases of trauma-induced depression and stress disorder.

Role-playing and role reversals between client-therapist or other members in a group session.

A Look at the Work of Dr. Russ Harris

Dr. Russell Harris, a renowned author and proclaimed therapist, did extensive research on how ACT can change the way we think, feel, and behave.

In his bestselling book “The Happiness Trap” Dr. Harris put forward some groundbreaking research on the effectiveness of ACT as a positive mental health intervention.

Since 2005, Dr. Russ has been successfully coaching teachers, counselors, doctors, and psychologists on how to use ACT for different conditions.

His ACT-based books, for example, ‘The Reality Slap,’ ‘The Confidence Gap,’ and ‘ACT with love’ gained immense popularity across the globe and therapists of different specializations use his findings.

Dr. Harris’ works on ACT emphasizes three main aspects:

Seeing our thoughts and feelings ‘as they are.’

Avoiding the urge to control our thoughts and actions.

Consistently acting on values with a close connection to the present.

Dr. Russell Harris clarified that no matter what kind of problem we are facing if we can successfully follow the three aspects of ACT, we are sure to get results soon enough.

His workshops, training programs, and online resources are full of practical tools and tips for successfully implementing ACT and enjoying its benefits for a lifetime.

Steven Haye’s Work on the Topic

Many psychologists call Steven C. Hayes, the founder of ACT. He is a clinical psychologist, a doctorate scholar, and a professor of psychology at the University of Nevada.

Hayes is well-known for his works on relational frame theory, which later laid the groundwork for the ACT and allied therapies.

A crucial contribution of Dr. Steve Hayes was that he could successfully shift the focus of psychotherapy from treating what is ‘sub-normal’ to promoting what is ‘normal’.

Hayes believed that if therapists could spend more time to formulate strategies for reminding clients of their virtues and skills, the results would be more positive and surely long-lasting.

He suggested that once we start focusing on what we have, we gain the motivation for self-improvement. The more we think of possible ways to better ourselves, the farther we would move from negativities and stress.

Hayes’ main idea was to promote ACT as a solution-focused approach that would uplift individuals and free them from thought barriers, which is why he emphasized on incorporating mindfulness into ACT along with other cognitive practices.

3 Exercises, Activities, and Interventions

ACT interventions and activities help in:

Building self-awareness.

Creating self-control and self-acceptance.

Boosting sensitivity to emotions of the self and others.

Learning mindfulness skills.

Supporting each other by showcasing the desired behavior patterns and sticking to them throughout the training.

There is a vast variety of ACT interventions and techniques psychotherapists use today, each having their unique benefits that can help individuals fight issues like depression, stress, inattention, and anxiety. Here are some of the favorite ACT exercises that are useful for regaining the lost meaning and zeal in life (Harris, 2007).

1. Self as context exercises

Dr. Russ Harris created a compilation of ACT exercises in one of his publications in 2007. The self-as-context practice was an integral part of his manual. The activity consists of three sets of questions, the answers to which reflect the different aspects of self-context.

Section A The critical question of this part is ‘Who are you?’ The therapist asks this question repeatedly to the participant. Initially, the individual attempts to answer descriptively by talking about his professional identity, personal details, etc.; the therapist listens to the answers and repeats the same question. This continues until the participant understands that all the self-descriptions he gave so far is meaningless. His real identity lies in the realization of his ‘existence’ before anything else. Section B This phase is tied in with mindful awareness. The therapist or test administrator prompts the individual to notice:

His feet touching the ground.

His eyes seeing the therapist sitting in front.

His breath flowing in and out.

The thoughts passing through his mind at the moment.

The smell of the room as he senses it.

Section C At this final stage of the exercise, the therapist guides his client to master the art of ‘letting go.’ He instructs the individual to take a moment and notice himself as a professional, as a sufferer, and also imagine his ideal self. Then, he gently guides the client into thinking that he is letting all these selves walk away and try not to control them in any way. The feeling of ‘letting go’ brings a sense of peace and transcendence, which in turn cultivates unconditional self-acceptance.

2. OCD exercise

We know how ACT interventions help people with obsessive and compulsive disorders. The OCD exercise in the ACT is combined with response prevention techniques.

During the practice, the therapist helps the client to imagine obsessive thoughts as waves that rise and fall. Throughout the training, the participants learn how not to act on the impulses.

The method shows them that by letting the urges flow and dissipate, they can study the thoughts objectively and realize how extremely harmful they can be.

Dr. Harris had coined this exercise initially for treating anxiety disorder, but the practice proved to be useful for other problems as well, including PTSD, and depression.

3. Values exercise

The value exercise, also known as ‘Clarifying your values’ technique is an introspective ACT intervention, suitable for group administration or as a one-on-one practice.

The method is systematic and includes four steps:

Step 1 – Listing all the values in each of the ten life categories.

Step 2 – Scoring each value in the third column of the table, on a scale of 1-10, based on how important it is to the respondent (where 1 implies ‘not important’ and 10 would suggest ‘very important’).

Step 3 – Scoring each value in the fourth column of the table, based on the degree to which the respondent applies them in their present lifestyle (where 1 implies ‘not at all,’ and 10 would imply ‘follow them fully’).

Step 4 – At the final stage of the exercise, the therapist urges the participant to question himself about what his scores imply and how they reflect the client’s value systems.

The exercise table is illustrated below.

Life Areas Values (List all values here) How Important they are to me (1- not at all important, 10 – very important) How much I apply them in my current life (1 – not at all, 10 – follow them fully) Personal Growth Parenting Leisure Community and welfare Health Work Spirituality Family Life Professional Life Social Life

3 Useful ACT Worksheets (Incl. PDF) and 3 Workbooks

1. Problem Dissection Worksheet

This exercise starts with making a list of all the life situations that we think are responsible for our unhappiness. The worksheet aims to lay open the four primary elements that contribute to any significant life difficulty.

Whether we are distressed due to a physical illness, a mental condition, or a personal loss, it is usually these four aspects that make us unhappy.

By disjoining them and looking at each element objectively, we can gather valuable information about the best ways to deal with them. The worksheet is shown below.

The instructions are clear, and there are no right and wrong answers in it (Forsyth & Eifert 2016).

Instructions: Here are the four life areas disturbed by toxic events/people/circumstances. Read them and try to estimate all the possible thoughts, feelings, actions, and behavior that you experience or have experienced in the past. After completing the worksheet, look at all your answers and see what you can understand about the impact of problems in your life. Do you think there is a way you could change the effect of each of these aspects? Thought Mesh (List all the negative thoughts, worries, fears, self-doubts, and self-criticisms that push you down). Taxing actions (What are your current actions that make you feel worse and are harmful for your future?) Emotional Struggle (How do you feel about these troubles? Make a list of all the emotions you can name here) Challenging Behaviours (List all the events/people/situations that you have avoided or quit due to these unpleasant ruminations) 1. 2. 3. 4. 5. 1. 2. 3. 4. 5. 1. 2. 3. 4. 5. 1. 2. 3. 4. 5.

2. Problems and Values Worksheet

The ultimate goal of ACT is to increase awareness about happiness and how to attain it. The Problems and Values worksheet is an enriching journal that the therapist often uses in-between sessions to mark progress and drive clients to enhanced self-understanding.

The worksheet is simple and is divided into four parts, as shown below. You can learn more about this activity and other ACT exercises by Dr. Harris.

Sufferings Solution Problematic Thoughts Problematic Actions Values – what matters to you in the long-run? Goals – how do you plan to restore peace? .

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3. Life Enhancement Worksheet

The Life Enhancement Worksheet was a part of an ACT workshop conducted by John Forsyth and Jamie Forsyth at the University of Albany.

Out of several other useful exercises in the program, this worksheet is noteworthy to mention owing to how beautifully it incorporated mindfulness into an objective form.

Here is a summary of the exercise. You can also follow the link to know more about it.

Select any sensation/s you just experienced: (Breathlessness, fast heartbeat, dizziness, sweating, choking, nausea, heat flush, tingling) .

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Choose the emotion that best describes your feeling listed above: (Fear, sadness, worry, others) .

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Rate the intensity of the emotion you felt: (1- weak, 8 – very intense) . Where were you when you experienced the sensations? . What were you doing when you felt the sensations? . Did you do anything to manage these feelings? .

1. The Mindfulness and Acceptance Workbook for Anxiety

Authors John Forsyth and George Eifert have brought together some of their most significant findings on mindfulness with Acceptance and Commitment Therapy.

The workbook is available in a paperback format and follows a step-by-step approach to help individuals overcome their fears, self-doubts, and get started on a journey of fulfillment and complete self-acceptance.

The work was highly appreciated by scholars and experts of this field and continues to be one of the most compelling reads for professionals who want to upgrade themselves for a better living.

2. The ACT Deck

The ACT Deck is a compilation of 55 practices that helps in building a stronger connection to the self. Authors Timothy Gordon and Jessica Borushok have concocted the exercises in fascinating card formats, which makes the piece user-friendly and universally applicable.

3. The Little ACT Workbook

Dr. Michael Sinclair and Dr. Matthew Beadman, authors of The Little ACT Workbook, have come up with some great handy tips and exercises on managing stress and negative emotions with Acceptance and Commitment Therapy.

With a robust scientific framework and lots of practical examples, this workbook can be a great self-help tool or a therapeutic adjunct for cultivating resilience and meaningfulness into our lives.

Training Options and Certification Courses (Inc. Online Options)

1. Acceptance and Commitment Therapy Courses by Dr. Russ Harris

Dr. Russ Harris has developed a series of ACT courses for various target groups. In his website, we can find ACT courses for beginners, adolescents, and professionals.

His classes also cover specific areas of mental health such as depression, anxiety, and trauma, that ACT can heal. The course structures are friendly and flexible to accommodate our daily schedules.

You can learn more about these courses and explore the enrolment options from the link above.

2. ACT Intensive Online Course

The Intensive ACT Online Course of Dr. Steven Hayes and Daniel Moran follows a systematic approach to train clinically depressed and anxious clients to overcome their negative thoughts and emotions.

The course is divided into a few modules – each module addressing a specific plan to enhance acceptance and teach users how to act under stressful life circumstances mindfully.

3. ACT for Depression by Portland Psychotherapy

Portland Psychotherapy in Oregon is a dedicated organization for helping people achieve a happier life by embracing ACT.

Shadee Hardy, a certified clinical social worker, and a facilitator in Portland Psychotherapy have built adequate ACT training resources for depressed population, which is a most recommended online course for restoring balance in life.

10 Quotes

Psychological flexibility is the ability to adapt to a situation with awareness, openness, focus, and to take effective actions guided by your values.

Dr. Russ Harris

Fulfillment does not mean our difficult emotions disappear; it means we change our relationship with them.

Dr. Russ Harris

If your mind says ‘I’ll fail!’, then simply acknowledge, ‘I am having the thought that I’ll fail.’

Dr. Russ Harris

Success in life means living by your values.

Russ Harris

It is not hard to make decisions once you know what your values are.

Roy E. Disney

If you aren’t willing to have it, you will.

Steven Hayes

Let go of who you think you are supposed to be and be who you are.

Brene Brown

To find the good life, you must become yourself.

Dr. Bill Jackson

If we live a full life, we will feel the full range of emotions.

Happiness Trap by Dr. Harris

If you don’t decide where you’re going, you’ll end up wherever you are heading.

Dr. Russ Harris

A Take Home Message

Training the mind to overlook negativities can be overwhelming, especially when we are distressed. Acceptance and Commitment Therapy, by all means, opens to us the vastness of self-acceptance.

The principles and methods of ACT are simple reminders about how enriching life can be. Through meaningful self-acknowledgment and acceptance, ACT shows us how we can manage our emotions without actually trying to control them.

The mindfulness-based philanthropic approach of ACT accounts for its effectiveness and practicability and makes it a satisfying experience for both the therapist and the help seeker.

Boone and Manning (2012): A study on ACT as a group therapy for managing depression and anxiety

Luoma, Hayes, and Walser (2007): Learning ACT

Harris (2008): The Happiness Trap. Boston

Hayes and Smith (2005): Get out of your mind and your life – The new acceptance and commitment therapy.

Hayes, Strosahl, and Wilson (2011): ACT as the process and practice of mindful change

Walser and Pistorello (2004): ACT in a group format – A practical guide

Yalom (2005): The theory and practice of ACT in psychotherapy

Eifert and Forsyth (2005) : Acceptance and commitment therapy for anxiety disorders: A practitioner’s treatment guide to using mindfulness, acceptance, and values-based behavior change strategies.

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