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Get Out of Your Mind and Into Your Life The New Acceptance and Commitment Therapy By authors: Steven C. Hayes PhD, Spencer Smith

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Price: $21.95

Acceptance and Commitment Therapy (ACT) is a new approach to psychotherapy that rethinks even our most basic assumptions of mental well-being. Starting with the assumption that the normal condition of human existence is suffering and struggle, ACT works by first encouraging individuals to accept their lives as they are in the here and now. This acceptance is an antidote to the problem of avoidance, which ACT views as among the greatest risk factors for unnecessary suffering and poor mental health. The process of ACT includes help for individuals to identify a set of core values, a personal set of objectives that matter to them personally. The therapy then encourages the individual to commit to behavior that furthers these values despite potentially painful emotional obstacles.

Get Out of Your Mind and Into Your Life offers a five-step plan for coping with painful emotions such as anxiety and depression. It teaches you how to learn life-enhancing behavior strategies that work to further the goals you value most. You'll learn to engage with and overcome painful thoughts and feelings with step-by-step acceptance and mindfulness-based techniques. You'll find out how to let go of control, and develop compassion and flexibility. The realization that painful feelings cannot be controlled will open you to the possibility of fully emotional living. Once present, engaged, and aware, you can begin to build new lives for yourself filled with significance and meaning. This book is not about overcoming pain or fighting emotions; it's about embracing life and feeling everything it has to offer. In this way, it offers a way out of suffering by choosing to life a life based on what matters most.

Table of Contents:

ACT: What It Is and How It Can Help You
Suffering: Psychological Quicksand
The Ubiquity of Human Suffering
Mindfulness, Acceptance, and Values
Commitment and Values-Based Living

Human Suffering 
Human Suffering Is Universal
EXERCISE: Your Suffering Inventory
The Problem with Pain
EXERCISE: The Pain is Gone, Now What?
The Problem with Pain: Revisited
Living a Valued Life: An Alternative

Why Language Leads to Suffering with John T. Blackledge
The Nature of Human Language
EXERCISE: Relate Anything to Anything Else
EXERCISE: A Screw, a Toothbrush, and a Lighter
Why Language Creates Suffering
EXERCISE: A Yellow Jeep
EXERCISE: Don’t Think About Your Thought
What You’ve Been Doing
EXERCISE: The Coping Strategies Worksheet
The Problem with Getting Rid of Things—Squared
Experiential Avoidance
The Mind-Train

The Pull of Avoidance with Julieann Pankey and Kathleen M. Palm 
Why We Do What Can’t Work
Accepting the Possibility That Experiential Avoidance Can’t Work So, What Are You Supposed to Do?
EXERCISE: The Blame Game
EXERCISE: Judging Your Own Experience: Examining What Works Moving On
EXERCISE: What Are You Feeling and Thinking Now?

Letting Go with John T. Blackledge and Michael Ritter 
If You’re Not Willing to Have It, You Will
Acceptance and Willingness
EXERCISE: Why Willingness?
Willingness and Distress
EXERCISE: Being Willingly Out of Breath
The "Willingness to Change" Question

The Trouble with Thoughts with Jason Lillis 
Thought Production
EXERCISE: What Are You Thinking Right Now?
Why Thinking Has Such an Impact
EXERCISE: Your Daily Pain Diary
Looking at Your Thoughts Rather Than from Your Thoughts
The Mind-Train
EXERCISE: Watching the Mind-Train

Having a Thought Versus Buying a Thought with John T. Blackledge and Jason Lillis
Cognitive Defusion: Separating Your Thoughts from Their Referents
EXERCISE: Say the Word "Milk" as Fast as You Can
EXERCISE: Labeling Your Thoughts
EXERCISE: Floating Leaves on a Moving Stream
EXERCISE: Describing Thoughts and Feelings
EXERCISE: Exploring the Difference Between Descriptions and Evaluations
Creating Your Own Cognitive Defusion Techniques

If I’m Not My Thoughts, Then Who Am I?
Considering Your Self-Conceptualizations
The Three Senses of Self
EXERCISE: Retelling Your Own Story
Being the Observing Self
EXERCISE: Experientially, I’m Not That
Getting Started
EXERCISE: Tracking Your Thoughts in Time
Taking the Next Step

Daily Practice
The Practice
EXERCISE: Be Where You Are
EXERCISE: Silent Walking
EXERCISE: Cubbyholing
EXERCISE: Eating Raisins
EXERCISE: Drinking Tea
EXERCISE: Eating Mindfully
EXERCISE: Listening to Classical Music
EXERCISE: Be Mindful of Your Feet While You Read This
EXERCISE: Just Sitting
Mindfulness in Context

What Willingness Is and Is Not with Michael Ritter and John T. Blackledge 
What Needs to Be Accepted?
EXERCISE: What Needs to Be Accepted
The Goal of Willingness

Willingness: Learning How to Jump with Michael Ritter
The Willingness Scale
Taking a Jump
EXERCISE: Willingness Scale Worksheet
Using Your Skills and Learning Some New Ones
EXERCISE: Physicalizing
EXERCISE: Giving Your Target a Form
EXERCISE: The Tin-Can Monster
EXERCISE: Acceptance in Real-Time

What Are Values? 
Values as Chosen Life Directions
What Values Are and Are Not

Choosing Your Values 165 The Masters You Serve
EXERCISE: Attending Your Own Funeral
Taking It a Step Further: Ten Valued Domains
Ranking and Testing Your Values
Committed Action

Committing to Doing It with Jason Lillis and Michael Twohig 177 Taking Bold Steps

EXERCISE: Goals Worksheet
EXERCISE: Making Goals Happen Through Action
EXERCISE: Expected Barriers
Many Maps for Different Journeys
Building Patterns of Effective Action
Whose Life Is It Anyway?

The Choice to Live a Vital Life with David Chantry 

The Values and Data Underlying ACT 


“With kindness, erudition, and humor, the authors of Get Out of Your Mind and Into Your Life educate readers into a new way of thinking about psychological issues in general and life satisfaction in particular. Their combination of cutting-edge research and resonance with ancient, tried-and-true practices makes this one of the most fascinating and illuminating self-help books available. If you’re tired of standard psychological parlance and still frustrated with your quality of life, this book can be a godsend.”
—Martha Beck, columnist for O Magazine and author of Finding Your Own North Star and Expecting Adam

“This manual, firmly based on cutting-edge psychological science and theory, details an innovative and rapidly growing approach that can provide you with the power to transform your very experience of life. Highly recommended for all of us.”
—David H. Barlow, professor of psychology, research professor of psychiatry, and director of the Center for Anxiety and Related Disorders at Boston University

“This is the quintessential workbook on acceptance and commitment therapy. Written with wit, clinical wisdom, and compassionate skepticism, it succeeds in showing us that, paradoxically, there is great therapeutic value in going out of our minds. Once released from the struggle with thought, we are free to discover that a life of meaning and value is closer at hand than thought allowed. This book will serve patients, therapists, researchers, and educators looking for an elegant exposition of the nuts and bolts of this exciting approach.” 
—Zindel V. Segal, Ph.D., the Morgan Firestone Chair in Psychotherapy and professor of psychiatry and psychology at the University of Toronto and author of Mindfulness-Based Cognitive Therapy for Depression

“This book is a user-friendly tool for clinicians who may be looking for adjunct handouts for clients with a wide variety of issues. Exercises found within can help deepen, structure, or guide experiences contacted in session. As a stand-alone self-help book, it brings to light the guiding principles that make ACT such an empowering approach. I highly recommend this book to clinicians and laypeople alike.”
—Sandra Georgescu, Psy.D., assistant professor at the Chicago School of Professional Psychology

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