Sal de tu mente, entra en tu vida: La nueva Terapia de Aceptación y Compromiso

by Steven C. Hayes

Terapia prin acceptare si angajament reprezinta una dintre abordarile psihologice de actualitate, avind o fundamentare empirica foarte solida. Ea surprinde prin combinarea inedita a unor elemente aparent ireconciliabile – vechi si nou, rigoare stiintifica de cea mai inalta clasa si exercitii desprinse parca dintr-un joc de copii – si printr-un pragmatism pus in slujba celor mai profunde valori umaniste. Principala provocare lansata de lucrare este aceea de a iesi din tiparele gindirii cu care sintem obisnuiti de cultura – inclusiv psihologica – predominanta a secolului XX. Vrei sa te simti bine? Vrei sa traiesti asa cum ti-ai dorit dintotdeauna? Sau poate, mai intii, vrei sa afli ce fel de viata iti doresti? Tuturor celor care raspund afirmativ la aceste intrebari, cartea le ofera cai noi de a-si atinge scopurile propuse.

Genres: Psychology, Self Help, Nonfiction, Mental Health, Personal Development, Counselling, Health

416 pages, Paperback

Published May 8, 2013

About the author

Steven C. Hayes, PhD, is Nevada Foundation Professor in the department of psychology at the University of Nevada. An author of thirty-four books and more than 470 scientific articles, he has shown in his research how language and thought leads to human suffering, and cofounded ACT, a powerful therapy method that is useful in a wide variety of areas. Hayes has been president of several scientific societies and has received several national awards, including the Lifetime Achievement Award from the Association for Behavioral and Cognitive Therapy.
He runs the leading Ph.D program in Behavior Analysis, and coined the term Clinical Behavior Analysis. He is known for devising a behavior analysis of human language and cognition called Relational Frame Theory, and its clinical application to various psychological difficulties, such as anxiety.
Hayes has been President of Division 25 of the American Psychological Association, of the American Association of Applied and Preventive Psychology, the Association for Advancement of Behavior Therapy (now known as the Association for Behavioral and Cognitive Therapies), and the Association for Contextual Behavioral Science. He was the first Secretary-Treasurer of the American Psychological Society (now known as the Association for Psychological Science), which he helped form.
Hayes' work is somewhat controversial, particularly with his coined term "Relational Frame Theory" to describe stimulus equivalent research in relation to an elaborate form of B.F. Skinner's Verbal Behavior (also referred to as verbal operants).
An author of 38 books and 550 articles, in 1992 he was listed by the Institute for Scientific Information as the 30th "highest impact" psychologist in the world during 1986-1990 based on the citation impact of his writings during that period.
According to Time columnist John Cloud, "Steven Hayes is at the top of his field. A past president of the distinguished Association for Behavioral and Cognitive Therapies, he has written or co-written some 300 peer-reviewed articles and 27 books. Few psychologists are so well published".

Reviews

[Karin · Rating 5 out of 5]

I don't know if this book is as profound as I think it is, or if I was just in the right place at the right time for this book to be a major game-changer for me. Regardless, I have finally finished it and feel like I am okay to be finished. :-) My OCD used to be crippling. I still feel like I have OCD, but it no longer controls me (most of the time); which means that I no longer qualify under the DSM as having OCD. I feel so liberated compared to where I was when I started this book. It is designed so that you can work through it on your own or in conjunction with a therapist. I started it with an amazing therapist and have been working through it for the last few years on my own. I know this is a practice that I will constantly be doing. I am okay with that. At least now I feel like I am living. :-)

[heather · Rating 1 out of 5]

As much as I want to agree with the stop-thinking asceticism of cognitive behaviorism meets buddhism ("We're not saying don't feel your feelings! Feel them so deeply you don't care! Um! This makes sense to me sometimes while I'm at ACT therapy seminars!"), it just doesn't work for the more think-y among us. I like being in my mind. Being in my mind is being in my life. Finding varying ways to relate to pain -- sometimes cowering from it and sometimes snuggling up to it -- is what marks me as a human being. I find that ACT self-help book read dogmatically. And I think the mark of any bad self-help book and definitely any bad psychotherapy is a one size fits all approach -- believing so deeply as Hayes does that the tenets of this book repudiate other ways people try to help themselves.

Honestly, I don't see the "New." It seems like the same old schtick and maybe a bit regressive. The message is: Stop thinking so much, stop being so indulgent-- that's your problem. Just face the music without being such a sissy and it won't be so bad.

[Morgan Blackledge · Rating 5 out of 5]

Game Changer. Must Read

[RoWoSthlm · Rating 4 out of 5]

My friend, a professional psychologist, recommended this book after we had a glass or two of wine, and when I started opening up for some existential stuff that occasionally bothers me. The feeling of extreme insufficiency given all the things that should matter, constant lack of time, too much mail, too many projects, too much opportunities to take care of, losses, stresses, worries and anxieties of all dimensions, the list of what an uncontrolled mind can unfurl is long. Most of the people with some ambitions experience similar mind games, though not everybody admits it, and quite a few want to improve things unless things get really ugly. ‘This book should be right as a starter for you’, said my friend. So I read it. I skipped the exercises, I just wanted to read and think about mindfulness and cognitive theories per se. My impression as a lamer is that the author has something there. I’ll give one example. One simple idea that caught me and kept me curious throughout this book was the suggestion of not participating in battles that one can’t win. You might win a battle, but the price of that, actually, could be losing the whole war. It’s not worth that, some things you simply need to just let go to, and train the mind to look at the bigger picture (first thing is to decide what’s that?). That simple true struck me somehow. I apply it quite often now, and this rule became a really useful and practical principle. I believe change is possible. The mind is willing to work with you and even might become your dear friend, just give it a chance. Steven Hayes can give you some useful means for that. I sort of like coming back to this book and review my highlights, so, for that reason, it went up from three to four stars.

[Sharon · Rating 3 out of 5]

Steven C. Hayes' "acceptance and commitment therapy," or ACT, is the "you are not your thoughts" philosophy of cognitive behavioral therapy with a different label slapped on top of it.

I found this book pedantic and dry, which is really not a necessary component of a self-help book. In fact, I would hope that a book about getting back into one's life would be sort of the opposite.

Yes, there were some useful exercises contained herein. However, I honestly could not recommend it to a friend or colleague experiencing a crisis of meaning or trying to get back to their most essential values. My own reading experience says there are better book out there than this one.

[Kristoff · Rating 5 out of 5]

This is far and away the most usefull and insightful self help/therapy book I have ever used. I chose the word "used" over "read" quite intentionally. I did not use it in a vacuum- rather did it while in therapy with a trained ACT therapist. That isn't to say that it couldn't be helpful on its own. It is important that you do the activities and I believe it is essential to discuss with another your activities, thoughts and impression.

Let me finish with this. I sincerely believe in ACT- and I believe this is a great gateway into ACT.

[Juan Nalerio · Rating 5 out of 5]

“Sal de tu mente, entra en tu vida” plantea que existe una alternativa real a la lucha diaria contra el dolor sicológico.

Basado en las técnicas ACT - acceptance and commitment therapy, forma parte de la nueva ola de terapias cognitivas en donde pasa a ser fundamental lo siguiente:

• Defusionarse con los pensamientos que nos atormentan, aceptando ese dolor que nos provoca la mente y nos impide disfrutar la vida que queremos vivir.

• Ser consciente, pese a lo esquivo que resulta. Debemos centrar nuestra atención en el presente, el momento a momento.

• Determinar una serie de valores a seguir. Son direcciones que nos revitalizan. Luego, tomar acciones, pequeños compromisos firmes con el fin de seguirlos y mantener los valores.

El libro cuenta con muchos ejercicios interesantes en pos de elegir el camino de la aceptación y el compromiso en vez del recorrido del control y la evitación.
A fin de cuentas, de quién es tu vida?

[Claire Lehmann · Rating 3 out of 5]

Steven Haye’s approach to treating anxiety deftly combines aspects post-structuralist knowledge (i.e. the power of language to influence experience) with evolutionary psychology (e.g. the functionality of cognitions/emotions). For me, this book was good, but I was a little put off by the constant exercises required of its ‘workbook’ format.

For the readers who wish to delve more deeply into Haye’s theoretical approach, I would suggest looking up ‘Relational Frame Theory’. Unfortunately there don’t seem to be any books aimed at the popular audience which cover his ideas in a non-‘technical’ way apart from self-help styled workbooks.

[Charlotte Kersten]

This is a great intro to ACT, highly recommended

[Rebeka · Rating 5 out of 5]

Exactly what it says in the title - a workbook for people who keep dealing with issues and waiting for when they can finally live their life without anxiety/depression/what have you.

The core idea is that you will never live your life without painful feelings, thoughts and events that become awful memories. The point of the book is that you should stop fighting these, accept them as they are - a reaction of your mind trying to make sense of a situation, and move on to living your life the way you want to.

Seems easy enough to say huh! But my troubles are uniquely awful etc etc! Well, I think one should honestly just try these without prejudice and see if they work. For me the tasks were healing and the explanations illuminating on the way human mind works.

I recommend this for anyone dealing with life issues and/or being overwhelmed.

[David Teachout · Rating 4 out of 5]

A great initial book to work through the principles of ACT, though the concepts are, as is noted in the book, not simple. Though, as also noted within, this not-simple paradigm is more so due to it being so contrary to common wisdom concerning our mental and emotional lives, rather than being inherently complex. We are so used to believing we're in complete control of our thoughts/emotions, that we are singular selves with a monolithic personal story, to be confronted with the opposite is daunting and confusing. Unfortunately by the end, some assumptions the authors have attempted to move past still creep in, making the discussion on Values inconsistent and confusing even as they also make some great points. ACT is a relatively new theory and is in need of continued work, a process that thankfully is ongoing and shows a great deal of promise.

[John · Rating 1 out of 5]

This is a slow, slow read, with too many exercies that do not lead you very far into understaning the authors aims. The book meanders, is excessively long, and all of what is said could fit into a smaller, better edited work. I kept thinking as I read--what is the point.

[Homeyra · Rating 5 out of 5]

وقتی شروع به خوندن این کتاب کردم، هیچوقت از مایندفولنس خوشم نیومده بود، اما محتوای کتاب از جمله‌ی اول مقدمه برام جذاب بود.
به اواسط کتاب که نزدیک شدم، همچنان از مایندفولنس خوشم نمیومد.
ولی از یه جایی به بعد احساسم ۱۸۰ درجه تغییر کرد‌.

[Jeremy · Rating 3 out of 5]

I love ACT, so it pains me to rate this less than 4 or 5 stars, but I would really hesitate to recommend it to any consumer with less than a master’s degree. The appendix includes a note to scientists explaining that the authors dumbed down many of the Relational Frame Theory (RFT) concepts for the sake of the general public, and they did, but still there is much in here that goes way beyond what an average self-help consumer will push through. I find the exercises and quotes useful to me as a practitioner but it’s hard for me to imagine more than a handful of the people I have ever worked with going through this book start to finish. I’m willing to be wrong about that.


Notes:

+ Word meanings and origins
- Suffer means having a burden we are unwilling to carry, that we move away from carrying: “fer” comes from Latin for ‘carry,’ “suf/sub” comes from Latin for ‘from below to up and away’ (12)
- Refer means to carry again (18)

+ Acceptance/Willingness
- Avoiding the pain of presence leads to the pain of absence - avoiding pain leads to missing out on life (16)
- Short term positives are more reinforcing than long term negatives; this is why ineffective coping strategies persist - they offer short term relief but continue the problem over the long run (31)
- Is not: wanting, conditional, trying or effortful, a matter of belief, the self-deception of “yes, if…”
- “Willingness is simply answering yes to your actual present experience.” (128)
- “In any given moment the issue is the same: Will you feel what you feel when you feel it? This is a yes or no question. It can be answered in only two ways: yes or no.” (128)
- “According to your mind, the content of your pain is the source of your suffering because the pain is bad. Thus, you can measure suffering by the amount of the (bad) pain.” (129)
- “Willingness means shifting your agenda from the content of your pain to the content of your life.” (129)

+ Defusion
- The past is verbally remembered and the future is verbally imagined or “languaged” with images (23)
- We can jump off the mind train by breaking the rules of verbal conditioning (32)
- “Defusion is like taking off your glasses and holding them out, several inches away from your face; then you can see how they make the world appear to be yellow, instead of seeing only the yellow world” (71)
- Language is arbitrary: “Your mind can justify any relation” (69)
- “If you are fighting to be ‘right,’ even if it doesn’t help move you forward, assume the White Queen has decreed that you are ‘right.’ Now ask yourself, ‘So what? What can I actually do to create a more valued life from here?’” (84)
- “If you find yourself entangled in a ‘logical’ but sad story about your life, and why things have to be the way they are, write down the normal story, then take all the descriptive facts and write the same exact facts into a different story” (84)
- “If you are fighting to be ‘right,’ even if it doesn’t help you move forward, ask yourself, ‘Which would I rather be? Right or alive and vital?’” (84)

+ Observing self
- 3 levels of self: 1. Conceptualized self, 2. Self as ongoing process of self-awareness, 3. Observing self

+ Values
- “Neither rebelliousness nor compliance are, at their core, forms of independence.” (158)
- “Ask yourself this question when you think you’ve failed: What is buying that thought in the service of? What value does it comport with? Being right? Never failing? Never being vulnerable? Is that what you want your life to be about? If not, take responsibility even for your mind chattering on about what a failure you are. Feel the pain. Learn from it. Then move on.” (162)

+ Committed Action
- “None of [these techniques] will work simply by reading about them, any more than reading about physical exercise will build your muscles.” (119)



Potent Quotables:

When people step into something they want to get out of, be it a briar patch or a mud puddle, 99.9 percent of the time the effective action to take is to walk, run, step, hop, or jump out of trouble. This is not so with quicksand. (3)

Trying to get rid of your pain only amplifies it, entangles you further in it, and transforms it into something traumatic. Meanwhile, living your life is pushed to the side. (7)

The key problem is not that you have problems, it is that you’ve put the choices that are here to be made on hold. Vitality and engagement in your life does not require you to eliminate your pain first. It requires quite the opposite: opening up to the joy (and pain!) that comes from having your life be about what you really, really want it to be about. So, here’s a question to ask the person you see in the mirror. What do you want your life to be about? Really? (163)

“If I do not care, I will not be hurt” is how human minds keep values at arm’s length. Unfortunately, this move hurts even more than caring; it’s not the biting, alive, occasional hurt of caring and sometimes losing, but the dull, deadening, constant hurt of not living your life in a way that is true to yourself. (177)

Life is hard. Life is also many other things. Ultimately your life is what you choose to make it. When the word machine dominates, life works one way. When the verbal evaluative side of you is but one source of input, life works differently. The choices themselves aren’t always easy, but finding the freedom to choose is a liberating experience. It’s your life. It is not the word machine’s - even though (of course) it tells you otherwise. (194)

Life is a choice. The choice here is not about whether or not to have pain. It is whether or not to live a valued, meaningful life. (198)

[Habiba · Rating 2 out of 5]

Well, I've read 66% of the book (skipping most exercises) and I couldn't take it any longer.. 2 stars for the information I got from the book, other than that I find it really sick!

First of all, the language! Beginning from the first chapter where they are dealing with the reader as an awkward mental-illed person.. phrases like "We know you're suffering and thats why you're hear" .. "We are going to teach you.. bla bla bla... " a very degrading language!

Throughout the chapters every now and then they have to keep telling you, "you are suffering you are suffering you are suffering"..what the hell??? ..and yeah the exercises.. let's remember all of our sufferings.. besides, implementing exercises through a book is a terrible thing!

I find it a very negative book actually... trying to heal the reader with a negative motivational speech! I really don't recommend it to anyone!

[Mary Overton]

Here is the Buddhist mantra of detachment and compassion made wordy, academic, cerebral. It appeals to neurotic people like me who get a buzz from over-thinking and over-feeling, but then panic when we see ourselves trapped/entangled by the resulting moods that take over. I learned some new strategies that will be helpful with day to day coping mechanisms, but was put off by a strong whiff of “bootstrapping.” The book has motivated me, not to start ACT therapy, but to renew my practice of meditation and yoga.

[Sally · Rating 5 out of 5]

A very helpful book for those wishing to take charge of their lives and not be controled by their undesirable feelings, thoughts, etc. Combines Eastern wisdom and behaviorist psychology for a very effective combination.

[Julia · Rating 2 out of 5]

Jak dla kogoś kto zaczyna poznawanie psychologii i równych mechanizmów to super. Jeśli potrzebujesz jakiegoś wsparcia to jest to również ksiazka dla ciebie. Ale jest jestes juz w tym świecie i trochę znasz te wszystkie ,,sztuczki" to nie ma tutaj żadnej wiedzy

[Kelly · Rating 5 out of 5]

If you can’t afford a therapist, this workbook is a great substitute for learning to manage anxiety/ distress/ depression in healthy, sustainable ways.

[Maria · Rating 5 out of 5]

Aquest llibre és un viatge, és molt interessant i explica les coses d'una perspectiva que comparteixo. Parla d'un tipus de teràpia i com aplicar-la a la teva vida. És molt teòric i també té molts exercicis. Recomano llegir-lo a poc a poc i amb paciència. Molt recomenat si esteu en el camí de conèixer-vos i de fer teràpia.

[Andrea Vlasic · Rating 5 out of 5]

Ako nemate novac za psihoterapiju, imate za ovu knjigu. Korak po korak, vježbu po vježbu - uronite u sebe, izronite iz svojih misli i zakoračite u život vrijedan življenja.

[Jen Marin · Rating 2 out of 5]

I probably wouldn't have read this book if it hadn't been assigned. It might make a fine introduction to the material, but I have read other books on mindfulness based psychology that appealed to me more. Written in a workbook style, the authors invite the reader to take stock of their patterns, accept their faults, and find out what it is that they really want out of life. Commitment to action in congruence with our values provides us with ballast when times are rough as well as with trajectory for future action. If you want one book to help you do this inner work, this style might work for you. There are plenty of activities to help you along on your path to self-knowledge. If you are familiar with this approach to mental wellness, this book may feel a bit repetitive.

[Ham · Rating 5 out of 5]

Yes, as is the case with most creative geniuses (i.e. the Joker), I have mental problems. This book seems way ahead of its time. It teaches you to just stop caring about stuff you can't change. Imagine that...being happy even when you're not. If you're confused now, wait until you read the book. I think I need to hire a psychologist to explain it to me.
I've been reading it a lot less lately....either the book is working or I'm losing interest.
Update: Although the principals are revolutionary and life changing, I'm needing the book less. I still plan on finishing, but it may be a few years.

[Bruno · Rating 4 out of 5]

This book lays one of the most constructive methods to coping with the turmoil inside our heads, and in no moment the author (a researcher in the field) sounds condescending, which is a feat when it comes to self-help books. By the way, tagging this book as self-help wouldn't do it justice. Every claim is backed by at least one academic paper, and there's a whole appendix dedicated to publication nerds like me. I'm not exaggerating when I say that this book is changing the way I perceive reality.

[Ioana Filipaş · Rating 4 out of 5]

The title might suggest it is just one of those cheesy self-help books or hippie woo woo steps to be 'happy'. But it's definitely not. A valuable and introductory book into Acceptance and Commitment Therapy that can be relevant regardless of your background. Might feel a bit repetitive, if you have some knowledge into psychological approaches to therapy. It still provides a very comprehensive overview of the research around language and how it influences the aetiology of psychological pain and suffering.

[Bonnie · Rating 2 out of 5]

I stopped reading this because it was hokey and not helpful.

[Lorain Thompson · Rating 2 out of 5]

Didn't finish this one. Had some interesting Ideas, but I didn't agree with how they leave things.

[Aylin · Rating 3 out of 5]

Zihninden Çık Hayatına Gir, psikolojik bir müdahale yaklaşımı olan Kabul ve Kararlılık Terapisi (A.C.T.) ilkeleri doğrultusunda yazılmış bir rehber kitap işlevi görmekte. Yalın ve metaforlara dayanan anlatımı, uygulamalara geniş yer veren işleyişi sebebiyle, bu konu hakkında bilgisi olmayan kişilere hitap edebildiği gibi, ruh sağlığı uzmanlarının da yararlanabileceği bir yapıya sahip. Bu konuda çok fazla kitap okumam sebebi ile belli bölümlerin uzatıldığı, tekrarlar içerdiği düşüncesine sahip olsam da, beğenerek okuduğumu söyleyebilirim.

Birey içinde olduğu ilişkiler ağı çerçevesinde, deneyime gerek olmadan öğrenme yeteneğine ve sözel dile sahiptir. Bu durum ise, yaşadığımız ıstırabın kaynaklarından biridir. Sevdiği insanı kaybeden birinin, güzel bir günbatımını yalnızlık ile özdeşleştirip üzüntü hissetmesi gibi, ilişkisel çerçeve kuramı diğer türler içinde baskın tür olmamızı sağlayan bu özelliğimizin tüm acıların da kaynağı olduğunu ifade eder. Zihnin dış dünyada çok işe yarayan bir yeteneği; bir problem varsa ondan kurtul; içsel dünyaya uygulandığında çoğunlukla işe yaramaz. Rahatsız edici bir düşünceyi düşünmemeye çalışmak onun ortaya çıkma ve hayatın merkezi olma ihtimalini arttırır. Bu kavram kitapta; "Neye sahip olmak istemiyorsan, ona sahip olursun" cümlesi ile vurgulanmaktadır. Düşünceleri ve hisleri, iyi-kötü diye ayırmadan , kaçmadan hissetmek, tanımak; kabul ve gönüllülüğü beraberinde getirir.

Olumsuz duygulara dair zihnimizde yıllardır gelişen düşünce ve kurallar bilişsel birleşmenin temelini oluşturur. Rahatsız edici hisler ortaya çıkaran bir olay yaşadıktan sonra, "bu duygular katlanılmaz" şeklinde bir düşünce ve kural ile birleşme, davranışlarımıza egemen olur ve bizi hareketsiz bırakır. İşte Zihninden Çık Hayatına Gir; bu birleşmeleri fark edip, düşünceler ile "Ayrışma", "Kendindelik" denilen şimdiki an ile bağlantı kurma,yaşadığımız içsel deneyimleri olduğu gibi kabul etme anlamına gelen "Gönüllülük" kavramı ve bizim için anlamlı faaliyetlere odaklanma olarak açıklanan "Değerler"i geniş ve ayrıntılı uygulamalara yer vererek anlaşılır kılmakta. Ayrışma, Gözlemsel Benlik, Kendindelik ve Gönüllülük, Değerler ve Değer Odaklı Kararlı Eylemler ile ilgili yaşantısal egzersizler ve bu egzersizlerde ortaya çıkan duygu, duyum, düşünce, anı, dürtü ve deneyimlere yer açmak ve yola onlara rağmen değil "onlar ile birlikte" devam etmek konusunda metaforik hikayeler ve alıştırmalar içermekte.

Kabul ve Kararlılık Terapisi'ne göre;yaşadığımız ızdırabın kaynağı,acıdan kaçmak ve rahatsız edici hislerden uzaklaşmak için bulduğumuz stratejilerdir. Tüm duygular zengin bilgi kaynaklarıdır. Zihnimiz ise tehlike arayışında ve sorun çözmeye, huzursuzluğu ortadan kaldırmaya odaklı bir problem çözme makinesi olarak evrimleşmiştir. Bu sebeple duyguları tanımak, onlardan öğrenmek ve zihnin söylediklerine yer açıp onları mutlak doğru kabul , kararlı ve anlamlı eylemlere dayanan tecrübeler doğrultusunda hareket etmek, canlı bir hayat yaşamamızda önemli yere sahiptir. Bu bilgileri ve daha fazlasını bulabileceğiniz bu kitap önerimdir.

[Leila · Rating 5 out of 5]

استیون هیز، روان شناس بالینی برجسته ی امریکایی است که بر علم روان شناسی تاثیر بسزایی گذاشته است. ایشان پایه گذار روان شناسی " درمان بر مبنای پذیرش و تعهد" یا همان ACT هستند و در تحقیقات خود نشان دادند که چگونه زبان و اندیشه منجر به رنج انسان می شود. کار وی بر تجزیه و تحلیل رفتاری زبان و شناخت انسان و استفاده از آن برای درک و تسکین اختلالات اضطرابی و سایر اختلالات بهداشت روان متمرکز است.
برخلاف روانشناسی غرب که در درجه ی اول بر روی "به هنجاری سلامت" کار می کند، روان شناسی ACT می پذیرد که بخشی از وجود انسان به اصطلاح " نابهنجاری" نامیده می شود و بیشتر بر روی تغییر کردن در حین پذیرش تاکید می کند.
روان شناسی ACT ، شش استراتژی دارد که بر اساس آن میتوان به درمان رسید:
۱. جداسازی با افکاری که ناکارا هستند و برای پیش برد اهداف و رسیدن به ارزشهایمان کمکی به ما نمی کنند.
۲. پذیرش دردها، تمایلات و هیجاناتی که تحت کنترل ما نیستند و فضا دادن به هیجانات ناخوشایند مانند غم، شرم، خشم و ...
۳. ذهن آگاهی ( بودن در لحظه ی حال) که نه نشخوار خاطرات تلخ گذشته را داریم و نه نگران آینده ی مبهم هستیم.
۴. خود مشاهده گر که خود واقعی ماست و از اول با ما بوده. او فقط مشاهده میکند و قضاوت و ارزیابی نمی نماید و فاعل ذهن آگاهی است.
۵. یادآوری ارزش ها
۶. اقدام متعدانه برای رسیدن به اهداف در مسیر ارزش ها.

۰۳/۶/۶

[Ola · Rating 4 out of 5]

Bardzo dobra książka bazująca na teorii akceptacji i zaangażowania, która jest poparta badaniami. Super dla kogoś, kto szuka czegoś na początek w związku z ACT - może wielu osobom pomóc! ❤️🥹