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What does it mean to be values driven?
Acceptance and Commitment Therapy – ACT has six main components. I find that I begin using ACT with clients on the hub of “values.” Why do I find this a good place to start? Well, for me, beginning with “values” leads quite easily then to setting goals, referred to in ACT as “committed action” and then examining the limiting thoughts “fusion” that stop us from reaching our goals. Additionally we then explore “acceptance” as a way to counter “experiential avoidance”. We learn to be present in the moment, and to see life from an observer point of view, “self as context.” I’ll write another post about Acceptance and Commitment Therapy…
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More about Acceptance and Commitment Therapy
Acceptance and Commitment Therapy, ACT involves six processes: Values Committed Action Cognitive Defusion Being Present Self as Context Acceptance For the official description of these processes, Contextual Science is the place to go. ACT uses a number of metaphors to explain and describe and work through these six processes. So, I’m going to give you some examples to illustrate what this all means. I’ve described “Values” in another post, but will briefly discuss it hear again. More to come…
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Grounding Box
Physical Grounding Box I’m going to give you two suggestions, a physical grounding box and a virtual grounding box. With a physical grounding box, find a box to contain items like this: small smooth rocks textured fabrics small sculptures fidget toys like fidget spinners, blocks, magnetic sculptures therapuetic putty or play dough or silly putty squishy ball squishy string essential oils like peppermint or lemon Include pictures – pets, safe places, friends Feel free to bring the box with you to in person sessions; and even more importantly, have the box with you for virtual sessions. Virtual Grounding Box music calming photos of the beach or nature photos of you…
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Stress Reduction Techniques
Here are a few of my stress reduction techniques – of note… I don’t include alcohol :)!!! 5, 4, 3, 2, 1 – Notice 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, 1 thing you can taste. If you need a printable document, click the link. Notice 5 things that are red or some other color in your room, or 5 things that are circle or rectangles Do square breathing – breathe in for 4, hold for 4, breathe out for 4, hold for 4 Do 7/11 breathing – breath in for 7 and out for 11 Notice…
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Addiction, Anxiety, Coping Skills, COVID, Depression, Mindfulness, Postnatal, Pregnancy, Trauma, Uncategorized
COVID-19 Response for Georgia
In my Marietta office, we are seeing clients face to face. Cleaning procedures are informed by the best practices described by the state of Georgia and the American Psychological Association (APA.) I clean the room in between each sessions which means I need to maintain a 55 minute session time. We do not require a form to be filled out as yet. But please check your temperature before you come for your appointment, verify that you and your household members are not sick with COVID and that you have not been exposed to the best of your knowledge to anyone who has tested positive. I will ask you all these…
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Addiction, Anxiety, attachment, Coping Skills, Depression, DID, Dissociation, Mindfulness, Miscarriage, Pregnancy, Somatic, Stillbirth, Trauma
What does “bottom up processing” mean?
A lot of effective therapy is considered “top down.” As in we talk, using our brain, cognitive work. Cognitive Behavioral Therapy is a tried and true and effective method for therapy. I happen to use “Acceptance and Commitment Therapy: ACT ( pronounced like the work “act”) to do this cognitive work. But we know from research (in fact the more research that is done, the more it confirms this fact) that trauma memories are stored quite differently than regular memories. Trauma memories when re-experienced can feel here and now, and unending. Often times, they are experienced as “emotional flashbacks.” That is a feeling that has no words or explanation of…
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What is Acceptance and Commitment Therapy: ACT?
Acceptance and Commitment Therapy: ACT (pronounced like the word “act” is a cognitive behavioral approach of therapy. I will write more about why I use ACT in working with clients. More to come…
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What does somatic mean?
Well, soma means referring to the body. So I use “somatic” tools at times with clients. That means I pay attention to the body, to a client’s breathing, their posture, if they’re leaning in or pulling back, their eye contact, their voice if it gets more pressured or softer and more difficult to hear. And, we might do some “experiments” with the body. If I see shoulders that are hunched up, we may try hunching them up more – going deeper into the experience of that tension. Or I may ask a client to dig his heels into the ground and feel the ground push up against his feet. Or…
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The ACE study: Why do we need to know about it?
ACE stands for Adverse Childhood Events and refers to a landmark study by Dr. Vincent Faletti . Many people are familiar with the ACE study from the 10 question assessment, “Got Your ACE Score.“ People with a score of 4 or more are statistically more likely to suffer from medical problems like heart disease, COPD, diabetes, and obesity. They also have mental health struggles; are more likely to commit suicide and struggle with addictions and domestic violence. The ACE study showed that what happens to us in childhood plays out in our adult lives… Unless we deal with it. Not everyone with a high ACE score needs therapy, but some…
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What are attachment styles?
In the work I do, I often times help clients identify their “attachment style.” We do this to look at how an individual’s attachment style may be an assess or a stressor in relationships, in meeting goals, and in contributing to a sense of “stuckness.” There are 4 types of attachment styles. Often our attachment style depends on the situation we are in, the realtionship we are in. But generally, we tend to struggle with the same issues across most situations and relationships. How we respond to conflict, our ability to communicate our needs and wants, and what we expect from others can be affected by our attachment styles. Those…