Get Out of Your Mind and Into Your Life: The New Acceptance and Commitment Therapy

“What we need to learn to do is to look at thought, rather than from thought.”

“Suppressing Your Thoughts Suppose you have a thought you don’t like. You’ll apply your verbal problem-solving strategies to it. For example, when the thought comes up, you may try to stop thinking it. There is extensive literature on what is likely to happen as a result. Harvard psychologist Dan Wegner (1994) has shown that the frequency of the thought that you try not to think may go down for a short while, but it soon appears more often than ever. The thought becomes even more central to your thinking, and it is even more likely to evoke a response. Thought suppression only makes the situation worse.”

“When you try not to think of something, you do that by creating this verbal rule: “Don’t think of x.” That rule contains x, so it will tend to evoke x, just as the sounds “gub-gub” can evoke a picture of an imaginary animal. Thus, when we suppress our thoughts, we not only must think of something else, we have to hold ourselves back from thinking about why we are doing that. If we check to see whether our efforts are working, we will remember what we are trying not to think and we will think it. The worrisome thought thus tends to grow. If”

“Thoughts are like lenses through which we look at our world.”

“Why willingness? Because I absolutely know how my pain works when I am unwilling, and I’m sick and tired of it. It’s time to change my whole agenda, not just the moves I make inside a control and avoidance agenda.”

“If you were on a bus trying to go east in a maze of dirt roads in a large valley, you might not be able to tell your direction from moment to moment. If someone took a series of snapshots, sometimes the bus might be facing north, or south, or even west, even though all the while this is a journey to the east.”

“About 30 percent of all adults have a major psychiatric disorder at any given point in time, about 50 percent will have such a disorder at some point in their lives, and nearly 80 percent of these will have more than one serious psychological problem (Kessler et al. 1994).”

“Gedachten zijn als lenzen waardoor we naar onze wereld kijken.”

“Het is niet eenvoudig contact te krijgen met het leven dat je wenst en te leren hoe je je dromen in het heden kunt verwezenlijken, omdat het menselijke verstand de ene na de andere val laat dichtklappen en de ene na de andere hindernis opwerpt”