Here's What Acceptance and Commitment Therapy Looks Like | MedCircle
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- เผยแพร่เมื่อ 26 พ.ค. 2024
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According to triple board certified neuropsychologist Dr. Judy Ho, acceptance and commitment therapy is “all about developing psychological flexibility through six skill domains to tap from whenever you have an issue.”
The goal of acceptance and commitment therapy (ACT) is to increase psychological flexibility, or the ability to enter the present moment more fully, and to either change or persist in behavior as long as it serves your values.
So how does it work?
Acceptance and commitment therapy is divided into six modules:
1 - Acceptance
2 - Cognitive Defusion
3 - Being Present
4 - Self as Context
5 - Values
6 - Committed Action
If you are passionate about self-discovery, self-improvement, and creating a better relationship with “You,” then this is the mock therapy session for you. After experiencing what an ACT session feels like, you will understand how to (and be motivated to) traverse the research-backed road to self-discovery that acceptance and commitment therapy provides.
What to expect during the mock session:
Dr. Judy will walk Kyle through an ACT exercise to uncover how his cognitive distortions and deep-rooted thoughts impact his sense of self-and his self-worth. All of this plays a role in his current-day behavior. You’ll be able to easily ‘insert’ a challenge in your own life-and work through it-right as the session progresses.
00:00 Intro
00:33 Introducing the problem
02:24 When Kyle's thought distortions first occurred
04:04 Breaking down Kyle's thought patterns
06:24 Identifying Kyle's specific thoughts
08:46 Dr. Judy's ACT techniques
10:58 How to use "Cognitive Defusion"
13:20 Cognitive Defusion exercise
21:29 How to use "Self as Context"
24:50 How to watch more like this
Here's what an acceptance and commitment therapy session looks like.
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Thank you Medcircle. Your education series has helped me understand my mental illness better. Wish I could watch these series more often. You are all awesome. I like, “You Got This” quote. 🙏🇺🇸🌻📖 I see u Kyle!
Thank. You
2*2@
I'm so impressed with you Kyle. You are an incredible human being. It shows how the love from your mother molded you into the articulate honest, genuine person you have turned out to be. Your a breath of fresh air in this crazy world and so personable! I personally could listen to you speak for hours and I have lol. Thank you for being you! ❤
To be as vulnerable as you were during your ‘session’ exhibits a tremendous amount of self confidence and lack/diminution of shame. Kudo’s to you. You were raised well :-). Most people, due to shame, avoid anything that is linked to vulnerability and expressing their insecurities. I imagine it took a lot of courage to speak as honestly as you did, knowing fully that your family would probably (at some time) see this video. I’m writing primarily to say that your actions reflect a very healthy sense of self, along side the ‘voices’ that everyone has about their insecurities. The only way to work through ‘issues’ is by shining a light on them, looking at them clearly and separating the wheat from the chafe. Such a wonderful experience to watch (and learn from) and I suspect it culminated with some epiphanies for you. Thanks for sharing.
one other thing. being some what older than you, and having dealt with similar (wanting to fit in and being accepted for who I am) of things you’re dealing with, consider the possibility that while you certainly love your family, their paradigm of life might be different than yours (maybe your moms paradigm was more similar) and your paradigm is the one you have to live with during your life. So if there are people with a different way of looking at life, you might not ever fit fully into their paradigm nor them into yours. That will ultimately be okay. Because you have to be true to yourself and fine the people who you fit in with to hold near and dear, alongside your family. Those in that ‘adopted’ family will mean the world to you. You don’t have to change yourself to fit into anyone else’s way of looking at life. Be proud of your own. That understanding, and acceptance will assist you in the personal and spiritually development of who you are yet to become. Good Luck with that acceptance, if indeed, it is germane to your life.
@@Buzzy-bm6bv "You don't have to change yourself to fit into anyone else's way of life." I love that. ❤ Chef's kiss! 😚
Getting paid thousands of dollars from youtube views also helps.
@@value2887 good morning. I had to look up what my original comment was that would warrant your note, and after looking at it, I smiled. Yes, you are absolutely correct. But his energy throughout his session did not seem to reflect greediness, but again, you are correct. Thanks for my first smile of the day.
excellent advise th-cam.com/video/Q7aF6gA8_pk/w-d-xo.html
Kyle, you are so brave to have done this mock session in front of the camera! Love how you bring actual beliefs, thoughts and fears during these sessions! Hats off to you for being so vulnerable and honest. My regards to you, all the way from India :)
Feeling safe in someone’s energy is a different kind of intimacy. That feeling of peace and protection is really underrated.
That's the way I feel
Wow people really are naive to buy into this garbage
What I love about Kyle sessions is how honestly and clearly he can express what he is feeling.. It gives so much clarity to clarify my own doubts.
Love Kyle.. helped so much
excellent advise th-cam.com/video/Q7aF6gA8_pk/w-d-xo.html
I know, right??!
Bloody hell, I just did this exercise for my OCD intrusive thoughts and it brought me so much relief beyond anything else I've learnt. Thank you!
That was literally life changing. Not only did I relate so much (too much? ) to Kyle's issues but also this whole "simple" practical exercise to be less hurt by your own thoughts is exactly what I have been craving for without being able to get help. My different therapists were great and got me out of pure dark depression but now that my head is out of the water, I need to learn to swim and breathe and handle and these waves of suffocating thoughts. And this way more real than anything I've ever listened to. Thank you. Really.
Kyle's decision to be honest and Dr.Judy's undivided attention and exceptionally helpful exercises help me instantly.I get this feeling that it's gonna help change my life.I very much appreciate this channel.💞
Dr. Judy is my favorite therapist for Kyle.
I think it's really interesting that a lot of the comments on this mock therapy session are focused on "wow I have the same problem as Kyle and this has given me insight in how to deal with that problem that we both share". Whereas I'm here for the ACT example - seeing how a real person navigates through an ACT exercise of cognitive defusion. And I think seeing that process happen in someone else reinforces how I can do it with myself.
You are a precious young man. Truly. Thank you for being transparent.
I lost my mom at 16 as well, and I very much mirror how he said that she was his favorite person by a long shot.
Thanks to MedCircle for all of this content and for the membership special. Even the complimentary content has been tremendously helpful. A month or so before the pandemic hit last year I retired unexpectedly (and several years early) in an attempt to regain my 'lost' life. The discounted membership is a boon as I am on a fixed income for a few years. (Also thanks to you Kyle, for your willingness to be the 'crash test dummy' in the mock therapy sessions!)
Omg yes 100 percent when I have a thought/ feeling I totally toss it aside by telling myself stop crying people have it way worse or I feel so hypocritical
I am just like him, lost my mommy to suicide, it’s difficult for me to hold on. I feel his pain😪
The timing of this is perfect. My thoughts are not Kyle’s, and I’m navigating too if they are self inflicted or intentionally (subconsciously or consciously) inflicted upon me by others. This exercise is a great tool to have in our emotional cache to survive the upcoming holidays dealing with the family or societal dysfunctions we all experience. Thank you Kyle for openly sharing. Thank you Judy for giving your time to this matter.
Amazing as always Kyle and Dr. Judy ❤
I had similar experiences also, I used to be so scared saying my most honest thoughts out loud even to myself in private. Even when I tried to write them down on paper (I wanted to write a letter) I couldn't. It went on for years. Before, I held a deep grudge against my dad and I was so scared of admitting I hate my dad. But then I finally broke down from keeping it all in, I cried and let everything go emotionally including my filter. I started to say things out loud (to myself) and wrote down everything I thought without filter. The more I said it the more I questioned why I was saying it when it was not all completely true. I realized I let those words have too much power over me and I held on it for too long.
I will try and use the "I noticed that" and "I am having the thought that" next time I am journalling to add extra layers to my bad thoughts.
More power to MedCircle!
Kyle, I am so proud of you. I have watched your videos for awhile, and see that you are genuine, and applaud that you have retained your empathy and compassion, throughout all the troubles that befell you. 💗
This is just how I felt. My mom had depression and anxiety and used to rage on all of us, but especially on me. She died when I was 13, after two years of illness. Daddy remarried less than three months later, and I always felt i didn’t measure up. He remarried twice more, and i always felt that way, in relation to the families. Thank had to move far away to escape the self-defeating beliefs.
It’s like your higher future self observing everything unfolds - from thoughts to feelings to actions...
i have a FANTASTIC therapist and just being able to vent to someone on the ‘outside’ is a life saver
My mother is my number one person - she died in 2016. I have the same feelings about other relationships. I am alone, they are together. This felt like a $250 session. Omg, it worked for me. And, I can live with the power to be me, and notice my thoughts- instead of let my thoughts notice me reacting.
I like the idea of pulling in a little IFS when doing the exercise where you wrote your thought - sensing it as the voice of a "part" to whom you can be present, listen to, ask what it needs from you (maybe affirmation/attention/love/empathy for the pain of losing your mom/remembering her loving/celebrating that, etc.) - bringing the cognitive into the body/mind/heart/spirit, healing and reparenting.
Thank you for being so honest and making this session possible! This was incredibly interesting!
Oh my God, this is amazing. Thank you so much Dr. Judy and Kyle. I can’t thank you enough for this conversation you did. It helps me tones, I feel like my mind overwhelmingly inspired by the thought that I got the amazing tool to help myself and others to loosen this negative thought. But more importantly it makes me feel that I’m smart because I understand this, I’m powerful because I know what to do to help others. I hope that I can talk with you one day soon. Much appreciated. You’re amazing people and I’m so lucky to have known you. Thank you once more time.
Awesome video! I'm a therapist and really enjoy watching your mock therapy sessions. Thank you!
What you have been doing is so great that other people learned from you. I have seeing you as a great model and icon in the project you are doing. Keep it up.
You are guardian angels on Earth. Thank you for posting these. they are my lifeline.
This was fascinating and very informative. Thank you Dr. Judy for this and thank you Kyle for being articulate and honest.
Wow - this hits me to my core - I have been struggling with exactly what you have described. THANK YOU FOR POSTING THIS!!!
thanx Dr Judy & Medcircle
Amazing! Thank you, I'm really excited to learn more about the ACT
This was so much better. Loved her technique. Gentle and effective.
Aww Kyle. You have grown so much on this channel. We love you and we are proud of how much you bring to us. Thank you for sharing you with us❤❤❤
This is so good! Thank you! I cried a lot
Wow Kyle - thank you for your openness - it was so moving. This was an amazing session. Thank you Dr Judy
Hello from Ireland' wishing you all the best for your future ......
Thank you for sharing this to help us 💗🙏
WOOOOWWWWWW... I needed this today! And now I feel way better. Damn. Thanks!
Thanks for creating this conversation, session on acceptance and commitment therapy it is very helpful to me learning a lot 👏👏 I suffer from social anxiety .
Kyle. THANK YOU 🙏
Thank you both for the session. Absolutely life-changing.❤ to finally understand this thinking and what to do 😊
This Was EXCELLENT!!!!
THIS JUST HELPED ME SO VERY MUCH!!
THANKS KYLE!
YOU ROCK!! ❤👍👏❤
Thank you so much for this!
Thanks guys, great example and thanks for being real.
Kyle, I feel and respect that, was thirteen when I lost my mother - realise new ways it effects me all the time. Its replacing the couple teachers and couple girls that I felt seen by where I'm at now (probably in lieu of) to feel seen. Other relationships, life things are condiments to me without that.
I love ACT!!🎉
Amazing very helpful can’t wait to notice my thoughts this week and observe my experience and it’s my experience so I’m going to love it for that the ups and downs whatever comes I’m ready to observe 😊
Great exercise!
Thankyou so much for this video 💕
Thank you. I found this really interesting. 🙏❤
I really enjoyed this exercise.
This lady is so inspired. ☺️
Thank You for sharing this
Thank you Kyle and Dr Judy. Words can't always express what is experienced when you have light bulb moments while watching a MedCircle YT video but suffice to say, they are llife changing moments. I am grateful to you all❣
So grateful to you both, for suggestions that I never would have thought were actually easy when explained. I just need to find which line is my priority! So appreciate you expressing your vulnerable aspect of yourself so candidly with us all. You are indeed a lovely person to have done that. Congrats to Dr Judy for simplifying how to make sense of those sometimes complex thoughts. So easy!! Thanks a million to you both.
excellent advise th-cam.com/video/Q7aF6gA8_pk/w-d-xo.html
Thank you for posting
Thank you for this
I love seeing this side of you. I think this helps many people like me. My family position is similar to yours except the death was my sister's dad. From that point on life had changed. Being the youngest at 8, I felt unworthy. In my case this fact is true. I just don't fit with my family and I've finally given myself permission to be free of it. I married a great guy and his family has accepted me totally.
Give yourself a break, Kyle. You must have these negative thoughts for a reason. You'll learn to build these bonds with family the longer you're around them. If they have issues with you being gay then I really feel for you. My daughter is gay and I can't imagine me or my family members ever making her feel any less or not worthy to be a part of the family. Her dad didn't deal with it in the same way and it broke her heart.
I'm sorry you deal with so much depression too. Mine is at the place where I can't even get out of bed. I'm on so many psych meds it's unreal. I don't know how you survive these periods of time on only 40mg of Zoloft or whatever it was. I'm making this way too long. I hope you have a very merry Christmas or holiday season, Kyle. 🎄☃️
You are simply exceptional.
Kyle you are amazing. An outstanding infact one of the best interviewing all-star I've ever seen...your absolutely beautiful . That's the real truth.
thank you !!
Excellent. Separated from my family by circumstance and betrayal, I could see that this has nothing to do with me....these are the choices they made. The thought was "I ruin things." The farther the thought was moved away....the more I could see the truth. You are helping people here
🤗
Oh my god thank you!!
I am really identifying with my own segment of negative thoughts and how it stops me from living.
Wow Kyle! 😳 I've watched 3 of these in a row. We have extremely similar issues. My reactions r almost identical to yours. BTW, I'm a 63 year old straight woman. 🤷♀️ Thank u for this. ❤
This explains why words of affirmation works
Holy crap so I know this video is over a year old but I just recently came across it. I started going to therapy a few months ago. This is my second try and well it’s helpful. I’m not getting as much out of it as I had hoped I would . the way my brain works is very similar to Kyle’s. I need active coping charities, and ways that I can reframe my thought. Often the breathing exercise it will help if I can get to a place of relative calm but I can’t go from high anxiety to come with breathing exercises etc as the first thing I do I need something more like this something that can kick me in the actual brain into gear and get me out of the rumination cycle. I did not know that ACT was a thing until this video and now when I see my therapist next week I’m going to go to her and tell her that this is the kind of therapy I need. this video and this exercise is one of the most helpful thing I’ve seen since I started trying to research my anxiety and ways to cope with it. Thank you so much for making this video.
Reminds me of jealously, but that is just a cover for the belief. Knowing oneself, acceptance, and grasping that his brother probably felt as he did but with reflecting on the relationship with mom
Wow, Kyle! I felt you throughout this whole session. Almost 100% me except my mother is still living which complicates the story.
Kyle thank you so much for this. We are twinsies on this same exact thought and I also judge and shame myself for even having it. Thank you for your willingness to share with us 💚
this is the work
Kyle aka best and sweetest patient ever
You are so precious
You are a gem, beatiful vulnerability
Woah you are so brave
I gained alot🙏
"The Guest House:
This being human is a guest house.
Every morning a new arrival.
A joy, a depression, a meanness,
some momentary awareness comes
as an unexpected visitor.
Welcome and entertain them all!
Even if they’re a crowd of sorrows,
who violently sweep your house
empty of its furniture,
still, treat each guest honorably.
He may be clearing you out
for some new delight.
The dark thought, the shame, the malice,
meet them at the door laughing,
and invite them in.
Be grateful for whoever comes,
because each has been sent
as a guide from beyond."
- Jalāl ad-Dīn Mohammad Rūmī, (13th-century)
A very smart and handsome young man 💕
I totally understand what u seem to be saying, Kyle..a little bit of a different situation, both my mother and father were football fanatics. My brother loved football and is very much straight..I was always the outcast...my brother was the beloved in my family...I never felt a part of my family or manly enough...
I still hate football to this day...btw
Were you the scapegoat and he was the golden child?
Hi , thank you for this . How to join to have live chat . I have some personal question
Hi there! I’m working on my masters in counseling right now. I was wondering… would ACT be a beneficial addition to CBT?
Don’t believe everything you think.
Learn to differentiate between the sound of your intuition guiding you and your traumas misleading you.
That was awesome!
What happened with your other videos about ACT?
At fifty I am still struggling mentally and emotionally and feeling vulnerable and as parent it's scary. How can I overcome these struggles?
This happens to me but in a different way.
Shri Ramanar 🙏
Think how I feel at sixty nine!!!
I wonder if ACT won't lead to depersonalization and derealization occurences in patients? I feel like this methods might not be safe for some patients.
Why can i never find examples where there isnt some huge traumatic life event that caused your depression? Where can i find any resouce that doesnt use the most extreme cases to make their points
Feeling to have to earn a place. This is a tough place to be.
How is this type of therapy suppose to help
How can this therapy help the thousands of us whose lives are devastated by misophonia?
🕊
👍❤️
👌
Hi Kyle. I didn’t understand oky so what? He has this thought and it could be true. So what is the next? My therapist told me it is your thought and when I showed him why it is true he was shut up because I m logical and my thought was reality of my life . See you are back to front line
I think in that case you have to dive deeper, because yes some thoughts are objectively true. If, say, you have a disease or you live in poverty, and your thought is "I feel powerless about this" well that IS true, to an extent. But then, what does it mean for you to be powerless about it? That you've given up hope? That the feeling of powerlessness has generalized to other areas of your life? That you feel like it's pointless to try anything else? There could be a number of ramifications under that thought that are keeping you stuck.
Clients sometimes won't talk like this!
I thought that's why we were making our own family. Whatcha gonna be for Halloween? #therealjanellemccoy
3:15
Commitment therapy is basically CBT but with a different name
my naive understanding of both ACT and CBT is that they're definitely related, and trying to tackle similar things in slightly different ways. CBT seems like it wants to rewrite and change your thoughts; and the processes that you go through to attempt that involve being aware of a thought, looking at the content of the thought, challenging whether it's based in reality, etc. ACT seems concerned less with changing a thought than helping you distance yourself from it and become an observer of it, though not necessarily changing that particular thought so you don't think it again; instead, you understand that it's just a thought you had, and then turn your attention back towards trying to accomplish things that support your values instead of struggling to stop/change your thoughts.
I'm gonna take a stab at what occurred in Kyle's upbringing. His dad had "my boy" (Kyle's brother) and let Kyle's mom have "her boy" (Kyle). This is a bad dynamic.