How to Overcome Anxiety & Improve Resilience [Acceptance & Commitment Therapy]
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- เผยแพร่เมื่อ 9 มิ.ย. 2019
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Anxiety is debilitating. So this groundbreaking treatment called acceptance & commitment therapy (ACT) is a life changer. It will make you more psychologically resilient & change your life.
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ABOUT THE SERIES:
Acceptance and Commitment Therapy is the science-backed way to break you free from your thoughts, help you reach your goals, & change your life. In this groundbreaking series, Triple Board Certified psychologist and ACT expert Dr. Judy Ho walks you through everything you need to know about acceptance and commitment therapy. In doing so, she teaches you how to revolutionize your self-identity and truly understand what it means to be happy.
Dr. Ho first explains where acceptance and commitment therapy came from, how it puts you in a position to successfully reach your goals, and why we don’t reach our goals in the first place.
She then walks through the six core processes that are at the foundation of acceptance and commitment therapy: acceptance, cognitive defusion, being present, self as context, values, and committed action.
‘Acceptance’ sounds simple, but applying this concept can be difficult. However, Dr. Ho gives you the expertise that will make it easier to practice this part of acceptance and commitment therapy. According to Dr. Ho, the thing that often stands in the way of our doing something meaningful is fear. However, ACT gives you the tools to that will motivate you to both understand and successfully tolerate that fear. In doing so, you’re in a better position to reach your goals.
The next process of ACT is ‘Cognitive Defusion.’ According to Dr. Ho, this process will change your relationship with your thoughts. The way to do this will surprise you; it requires looking past the constraints of language and understanding your thoughts in a whole new light.
You’ve probably heard of the next concept - ‘Being Present’ - but acceptance and commitment therapy takes this concept a step further. ACT uses evidence-based techniques that give you the power to non-judgmentally experience the world around you. Dr. Ho shows you how in this series.
Having a healthy sense of self is the key to self-discovery and finding your purpose. But what actually defines a healthy sense of self is different than you’d expect. Dr. Ho explains those differences in the session focused on the 4th module, ‘Self as Context.’ She shares how this process will strengthen your own self-identity.
Processes 5 and 6 are intertwined - ‘Values’ and ‘Committed Action.’ Values define our belief systems and exist to give our lives purpose. So how can you ensure that your goals are rooted in your values and bring meaning to your life? And how can you use ‘Committed Actions’ to link your values to your behavior? Dr. Ho tells you how in our final session.
After finishing this series, you will understand how to (and be motivated to) traverse the research-backed road to self-discovery that acceptance and commitment therapy provides.
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*Watch our FREE series on anxiety HERE: **bit.ly/3P6HKmh*
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Not sure if you read, or are interested in covering this topic, but I would be really interested in hearing about sadism (non-sexual), and possibly it's relation to narcissis.
I have a question. Every culture talks about having values. Are values dynamic? If values are dynamic and change with time and experience, why have them?
@@tnndekr I feel like there is a duality to values that we can see simply from looking at mankind for the past several thousand years. Like you said, I think there are dynamic values (a shift in some women desiring to focus on a career rather than being a housewife. Not trying to bash either, both are totally cool, and if it wasn't for a mom who knew how to do both at the right times, I would be much different.) Anyway, so I think we can see values that do change or have changed over time (even just look at separate countries. Western countries (often) operate in a Wealth dynamic, whereas poorer African nation's society is founded frequently in a Power dynamic, again different from the east where we see a Respect dynamic controlling societies. All three of these groups are people with different values. However, 95% of these countries would agree with certain values that are held by humanity, and I don't think we see these changing (significantly) on a widespread basis (there are some outlier individuals). Hammurabi's code (while by no means is it a standard anybody would want now) is a great example of how certain things are just innately wrong. Things like murder, assault, rape, all the way down to expecting someone to make good on a promise. 4500 years ago, the core of these values still stand. Line up ten people and ask if they think murder should be legalized. You (hopefully) would get all "yes"s. Humanity has advanced so much in such short periods of time that I feel like values can look like they're changing when historically, that hasn't been true. Sorry... It's rambling hour for me. Just some thoughts and observations.
MedCircle Yes, because I practice DBT and this is a rip off of that method, concept for concept.
Hello. Am I the only one who couldn't find the 6 sessions? There aren't any videos in it.
The dog is so calming 🐶
I like how the dog matches the decor
He's probably thinking: why do these humans have all these problems.^^
These series have changed my fear towards my thoughts and my anxiety. You are both such a blessing to so many people. Thank you so much for what you do.
Your thoughts are a part of you but they don’t define you and they can be unhealthy at times.
Yes our thoughts are part of us. Some of them are irrelevant which don't reflect true self but others are definitely reflect our personality.
ACT takes a slightly different approach. From an ACT perspective, there is no such thing as an "unhealthy thought." There may be painful thoughts, sure. There may be thoughts that are not helpful, yes. But what ACT is all about is redefining your relationship to your mind and to your thoughts. In ACT, we are more interested in noticing thoughts without latching on to them, or struggling with them, or letting them be in charge of our actions and lives.
Please give the expert more time to talk, and listen more. You interpret what she says and she just confirms. YOU are not the expert.please!!!
I've been to weekend long trainings with Dr. Hayes and I gotta say that Dr. Ho knocked it out of the park with this 17 minute video. Sometimes we just need the cliffsnotes. She did excellent.
the thing she said about getting out of the maze really resonated with me!!!! i feel like when we're kids we're not in the maze, but we see all the adults in our life going through this maze and it seems like they know what they are doing, so we end up going in the maze with them without even realizing and we just spend our whole lives trying to get out of this maze that's so complicated to get out of!! i guess we gotta get out the same way we went in?
Love you. "Do not be anxious about anything, but in every situation present your requests to God by prayer with thanksgiving. And the peace of God which transcends all understanding shall guard your minds and hearts in Christ Jesus." Phil 4:6-7
Don’t fret or worry. Instead of worrying, pray. Let petitions and praises shape your worries into prayers, letting God know your concerns. Before you know it, a sense of God’s wholeness, everything coming together for good, will come and settle you down. It’s wonderful what happens when Christ displaces worry at the center of your life.
Philippians 4:6-7 MSG
Kyle is such an understanding intelligent man.
Kyle has more trust in ACT than Steven Hayes has himself and I love the sincerity of it because I truly felt the way he did when I discovered Acceptance and Commitmen therapy
This explained everything that I was feeling but was struggling to explain. It’s like amplifying the inner voice in your head that judges you for getting too focused on self deprecating feelings
Thank you Medcircle for being a resource and ally for all of us struggling 🙏😊
Its true that just because we think it doesn't mean it is or that it has to be. I love this.
A lot of people limit themselves with 'Can'ts' and 'Don'ts' because they can't see themselves any different than how everyone else sees them, but this video is a huge breakthrough. If people watch this with intention it WILL change their life, like it has mine. Most people want to see the change right away, but changing the way you think is a process that you must stick through to see the simple results. Love this! Thank you.
This video has helped me get through the darkest and most difficult of times. Thank you.
Kyle really make the Mental Health and the other related fields easier and brings changes in other's lives.
Yes yes yes yes. Number one thing that has helped me shift my thinking and recover from years of depression AND KNOW WHAT TO DO WHEN IT COMES BACK. ACT is real, it's helpful, and together with all the other tools it's possible to see the light at the top of the dark pit and inch toward it. Every thought countered is anther step closer. All good luck to anyone out there struggling with anxiety and depression - you aren't alone with this and you do deserve to live without shame because you are enough!
MedCircle is a miracle and a blessing. Everytime I watch I learn something about myself. Love this channel so much. Thanks for all you do!
This series helped so much. Thank You!
Dr Judy makes very good points...one CAN do many actions while distressful thoughts are running in the head. ACT is really a form of behavior therapy !
the puppy is like "unxiedy? what's that?" 😭😭😭😍😍😍
This is not really a new method, it is at the centre of meditation. But yes, it is very helpful.
THANKS GUYS, ANYTIME I SAW YOU, ALWAYS HELP ME.
Thanks ! Now i wont judge myself through my concept art!! This is next level awareness. And OMG was thinking about this earlier only that it needed solidification. I love your videos. Thanks for this. Judy Ho is great!
U asked so here it is. I'm studying the concept of A.C.T. Just the definition as given is fantastic. I can live a meaningful life even though I'm suffering? I never considered it. My thought was I'm doomed to suffer. So I'm getting a new way to think. Thanx
I so wish I could watch this series, it sounds brilliant!
This is exactly what empowered me when I went through CBT. Very very helpful. I'm not sure it's new information however.
Watching this, thinking about traumatic events in my past, I had a thought that broke me in a good way. "That hurtful thing that happened in the past, it isn't me. It's just something that happened to me."
This is mind-blowing! And have I said that this is blowing my mind?? Omg mind blown
Preach! Love ACT
Her delivery is so casual yet so efficient. The most lovable person on the internet by far
I always love what you have to present Dr. Ho and you are so beautiful too! Thank you!
This genuinely reminds me of many buddhist teachings and concepts surrounding the idea of detachement, pain and suffering and being an observer of your thoughts. Kinda amazing to see so many parallels.
Although i'll say this, everytime ive delved into this kind of approach on thinking, I've been fearful of diluting the intensity of happiness whilst trying to dilute the attatchments to thoughts that are more painful - I'm scared of being less happy when im already struggling. I know this is probably not the point and having that point of neutrality would be a net postive but idk.
Very Informative! Thanks!
Omg..you're thoughts aren't you, they're simply your observations!!! This blows my mind!!! It's something that I have always gravitated toward to survive but never heard expressed...
I have just discovered this channel through Dr Ramani's You tube channel and all i can say is thank you this channel is so educative and am loving every bit of it.....Thank You
Thoughts are like mindlessly channel surfing. These are great tools to help deal with it.
You know how to FREE YOUR MIND! Amazing content and thank you for helping to make the world a better place! LOVE LIFE! :)
In some situation I can not be fair to someone else & be nice to myself at the same time.I put someone else first & me second.Then started to bother me & I was felling hurt but hurt by me so realizing that I stopped.I think it has been a pattern & I am so glad I figured out.
Love these tools and observances ....
love this- I bpught an annual supscription- so much cheaper than therapy!
I loved this. I think it would be really helpful to also link to some of the key papers or other resources where one can learn more on their own.
When situations in your life become observations rather then feelings of who you are, it frees you to realize what you are, not what you imprison yourself to be nor whatever outside BS tells you to be...but what you know you are, an enlightened expert on yourself, and nothing else can tell you otherwise!
Good points and skill building.
A new take or presentation on even ancient knowledge, and good to see being integrated more mainstream. "All the world's a stage..." We identify ourselves, categorically, as our fashion, income, jobs, education, interests, etc, at the expense of realizing and experiencing our true selves separate from the contrivances, beliefs, expectations, and principles of the Manmade world...and one of the best filters to allow us to step back and release those attachments is, and always has been, connection/immersion with Nature. That is the one and only pure, "Carpenter's Level" that we all share and that can reveal and nurture our spiritual core or essence, unfettered.
I share your feelings. I need a friend like you :)
Both of you guys did amazing! You are great at what you do ^^.
Because you are a Human Being, YOU HAVE WORTH!!!!!!!
Right. Did God create any mistakes? Or do we all have a purpose as part of a greater whole?
Can't get enough of this session especially from 12.20-13.33 mins. Thank you.
Without even seeing the complete series and this only being the 3rd segment I've watched, I believe I have a positive takeaway that might what will attract people.
I think that these tools are less formal.
For me, I have recognized that the structures in psychology/therapy before now, dont feel as accepting or flexible and in my honest opinion, they either haven't proven to have had a huge success rate or many people just wouldn't take those roads.
Mostly, what I like, is that this type of therapy doesn't just give the fish that are needed, it also teaches you how to catch them yourself.
I know that this aspect of the toolbox, is the game changer!
Good interview
This video alone helped me
Dr Ho would be an amazing Professor she really explains the concepts of Psychology in a way that's easy to understand and makes the topics more interesting with less textbook style.
I agree!
She is a professor at Pepperdine University, in addition to doing a million other things.
@@patteegee9506 I don't know where she gets all the energy!. :D i admire her work ethic and energy
@@charlietowler3416 I just joined her Instagram and she learned how to do trapeze!! There is a video of her doing it! The thing that stands out to me is that despite all her accomplishments and accolades, she remains humble and down to earth.
Thank you!
As a student becoming a clinical psychologist, i found this video to learn more about ACT. Sadly, it feels a bit too much like a sales call.
It's solely a sales call. This channel is becoming disgusting. :(
You're only 10 months old.
Perspective of student in learning is different when you have already graduated and deal with it.
"You can live a meaningful life even if you are in suffering"
Jordan Peterson has entered the chat.
THANK YOU!!! 💚💚💚💚💚🙏
Top notch advice
Hooray for Kyle that he is getting help with his anxiety! Hooray!
Just starting into that video that sounds like buddhism/meditation to me. And yes, definitely that should help anyone and especially anxious or emotionally unstable/ depressed people
Love this woman
BEAUTIFUL!! Thank you so much for this 🙂
Recently learnt about this in my post grad class, and I'm interested in learning more and doing research on its application in a low to middle income public health care setting with chronic disease patients... perhaps this may even be my PhD topic. I'll definitely email the results.
I love your interviews.Very helpful and life changing.
thanks ya'll.
Excellent series, love Judy Ho, and Kyle is very good at hosting these series. I have rewatched it many times and has changed the way I associate/disassociate with my thoughts, my first therapist introduced me to ACT and the book Happiness Trap. I really love it, I know there is an app to remind us to be here and now. What other resources was Dr Ho talking about in the last few minutes of the video?
Thank you Kyle & all the MedCircle Doctors. I love your enthusiasm! Love Theresa
I love this channel so interesting and srangely funny
4 months of psychotherapy and I was NOWHERE near this.
8 months of psychotherapy and I feel the same.
@@kamilazaba7280❤😊 I fired the therapist. I won't pay someone to do NOTHING.
@@Evernia6181 I'm thinking about that too.Everyone deserves to be happy!!!Sometimes it takes time to find the right therapist.I hope we will find the right one. Wish you luck Sandrine:-)
Very informative video. One more suggestion to reduce negative thoughts. Your breathing is closely related to the brain [mind] and gives good relief from stress-anxiety. To relax sit on a chair or lie down, neck straight, eyes closed and observe the sensations of your incoming--outgoing breath at the entrance of the nostrils for 5-10-15 minutes or more. Don’t fight your thoughts. With daily practice the mind will relax. No deep breathing needed. Do the practice without any expectations. When taking a walk, at office, in college, when reading, before sleep etc observe your breath sensations. Like me, make this a lifetime daily habit to have a better life. Reduce negative social media and avoid constipation as it affects the mind instantly. Best wishes--Counsellor.
The question that I have been having was if my thoughts were making me crazy, insane, not normal. My anxious thoughts were kind of pushing past my own, making me think things that I would have never thought if I was anxious. But now, looking at that question, I'm starting to think that I'm NOT crazy. If I push past my anxiety, I can make the right decisions. I believe that walking away from this video, with a stronger understanding of anxiety, I can strengthen my mind and understanding of certain situations.
Great video. I am so thankful for this channel.
A positive thought is 10x more powerful than a negative one , Louise Hays
I do get it........THANKS
Oh, she's baby!
These are not new concepts. This is spiritual truth at it's core. Inherent value of the individual. Finding joy and meaning in the midst of suffering. Interesting how it's being discussed as though this is a completely new paradigm.
Kyle you dress so well love your style
🇬🇧
This is just stoicism!
Many thanks for this video. I truly agree that this is one video I would desire to watch and listen to many times within a short time. It is so enlightening and informative. Aboundant thanks once again. Pls may i request the full series sent to my email?
This is Buddhism and meditation. Buddhisms main doctrine is literally that pain is inevitable but suffering is not and that suffering stems from us identifying with our thoughts. Meditation is the tool for observing your thoughts and see reality clearly so that you don’t have to suffer.
A lot of this is Buddhist meditation 101, as is DBT
This is Echart Tolle
I've recently look into self help books and bought a few.. I heard of eckhart tolle ! What about the author would you say this reminds you of ? A certain book ? Is it a good thing or a bad thing ?
Or Echart Tolle is this.
@@melissaplasencia8717 Read “The Power of Now” yourself and make your own decision. I think the book has a lot of good advice similar to what they’re talking about here, but I don’t think it’s absolute gospel. He came upon his ideas based on his own issues, so just like with everyone, one size doesn’t fit all.
This was so informative and insightful. Thank you so much for your wealth of knowledge and explanation of it Dr. Judy 💕
I just started a new therapy and my therapist mentioned ACT as her method. I don't see much difference than CBT which was only short therm helpful for me.
I feel this! Was treated with CBT as a teen in the late 2000s. It’s 2021, and I can 100% vocalize emotions but with zero sense of self ever cultivated (chaotic/neglectful upbringing). ACT is starting to help me fill in the missing values/self piece I never had. Hope your treatment’s going well ♥️
I love that there's a dog in this video. His opinion should be consulted too imho.
thanks
Non dual meditation.🌊✌️
ACT seems good for people who have trouble or cannot effectively use mindful meditation, which is a robust cure-all beyond ACT.
It's the dog for me .. 🤣😍🐶
How shallow both! "So fun! I love it!" How is this fun? What do you mean?
Mindfulness, Buddhism, not really new. But great anyway❤
Mam, May Almighty keep U EVERGREEN 🍀, HAPPY, HEALTHY, ENERGETIC& SUCCESSFUL Forever for such a great service for the Painful people.
I would love to meet her and I will. ♥️
Read: Eckhart Tolle, "The Power of Now" and Dr. Joe Dispenza, "Breaking the Habit of Being Yourself". Life changing.
I wish you'd do some work with dr. Bessel van der kolk. He's from Harvard and the Boston trauma Clinic. Another one would be Professor Farb from U of Toronto. And Jon kabat-zinn!
When I told myself that my depression was just temporary, it went away.
Great stuff, but I really want to watch the whole series and it's not available through the links. I also can't find them on TH-cam or can't figure out which vids are part of this series.... ?
Crawl, walk, run. 😊
This is simply Buddhism put in Western terms. It is NOTHING new!!!!!!! However, it is powerfully put together which is important to make the skills more accessible sans any weird religious stuff.
This is very good to know. Since idk much if anything about Buddhism, it'd be very interesting learning about this through that route since I don't have to pay a membership tho lol but very interesting. I'm you mentioned this. Bc I've been wanting to learn more about the Buddhist way of life anyway
Came here to say this!
Lara Hamilton, No it’s not! You’re obviously saying that because she happens to be an Asian American And even if it was true, she is far more beautiful and intelligent it’s pleasure to listen to her.
@Lara Hamilton Amen
I agree this is very similar to the heart sutra. Where you should care about your thoughts but you also shouldn't because "form is emptiness and emptiness is form".
Thoughts are simply something to observe and your actions may be of it or not of it, it doesn't matter.
Can someone with BPD where thoughts are hard to pinpoint, benefit from this series? I think learning techniques when triggered and the split immediately happens, maybe they can use the tools to help them get out of it. I want to share this series with my partner with BPD but I’m afraid he won’t be able to accept it. He will just shut down on me.
Hello, I've only been watching MedCircle videos for just a few days but thank you so much for such amazing and helpful contents. It might be weird to ask such a question here but I want to give it a try, anyway... I'm especially intrigued when Dr. Ho mentioned in this video about the self that "has worth in itself", that "because you are a human being, you have worth." I am sincerely not being sarcastic nor am I in a particularly moody situation here, but this is a concept I don't get. I'd be like "what the heck does this even mean???" if someone tells me every human being deserves love. At the same time, sometimes I struggle to convince myself that things in life, whether big or small, are really worth the effort at all. It's hard to tell myself that it is worth the pain living in a world full of sufferings. Would ACT (or CBT, or DBT etc.) be helpful in providing answers to such questions? Again, no matter what, thank you for the contents you've provided.
I think it means that you think you don’t deserve love because you forget that we are all humans and we all have that self. But we all start having different stories about our Self’s. It’s not you but it’s your story about yourself.
IMO it's under the purview of behavior analysis, treating the internal dialogue "thinking" the same as overt verbal behavior just with self as listener/speaker has the same verbal behavior rules to it and uses lots of autoclitics but isn't just breathing exercises or defusion techniques, it's goals, methods, and outcomes are BACB ethics code approved and is good science when done correctly, with RFT, ABA, and ACT tools used properly.