Stay On Track And Get Psychologically W/ ACT Expert Dr. Hill

How can you stay psychologically flexible,

Even in the face of holiday obstacles and stress?

That's what we're going to talk about today on Your Life and Process.

Welcome back.

I'm Diana Hill and I like to see myself as your psychological flexibility guide.

And what that means is I help you stay open and present and engaged in your life and really pursuing the things that matter most to you,

Even when life is challenging.

And this is a time of year that many people look forward to the holidays.

There's beautiful lights and cozy fires and family and good food and gift giving.

But it's also a time when I noticed that folks,

Including myself,

Have a lot of increased stress.

I would say that as a therapist,

My practice is busiest right before the holidays.

And it's a time that people find challenging because maybe they're facing a family gathering where there's conflict,

There's a lot of social anxiety,

Going to parties and events.

There's financial stress,

Maybe you're spending more money than you have or feel pressure to do so.

People feel overwhelmed with just too many to-dos.

And many people also fall back into old patterns and habits.

So the holidays are often a time when people use more alcohol than they like,

They get off track with exercise,

We stop prioritizing self-care,

Or get into conflicts with people that you love.

So I will certainly have some New Year's episodes lined up for you to get us all back on track in the New Year's,

Things like habit change with Jed Brewer and time management with Cassie Holmes.

But I also thought,

Wouldn't it be nice if we didn't go into the New Year quite so trashed as sometimes we do?

And maybe it would be nice if you had some motivation to stay aligned with your values and hold on to the things that are most important to you,

And remain flexible and adapt to this most wonderful time of the year.

Those of you that are new to acceptance and commitment training,

Welcome.

And there's sort of a general premise in ACT that we are faced with two choices.

The first choice is to believe what your mind says,

And escape your feelings.

And that choice will move you towards suffering.

The second choice is to hold your thoughts lightly,

Accept feelings and move towards your values.

So when we are looking at the holidays ahead,

I'm hoping that we can do the latter of holding our thoughts lightly,

Accepting our feelings and moving towards our values.

And today I'm going to walk you through the six core processes of ACT and how they could be applied to this holiday season.

I'm hoping to give you some concrete strategies that you can take right away,

Put into your life,

Because that is what I'm really passionate about.

I really see my mission as being a translator of ACT as well as somebody who can maybe look at boots on the ground,

What does it look like in your day to day?

I'm hoping that you can reclaim the holidays for yourself so that they do become a time where there's more meaning and purpose and connection.

As somebody who's in recovery from an eating disorder,

I spent a lot of years hating the holidays.

And I often will work with clients who come in with similar struggles,

Whether it's struggles with alcohol or family,

This feeling of dread that can happen this time of year.

And for me,

It was a feeling of not having choice because I would face the holiday season with a lot of expectations for myself about what it needed to look like and how I needed to perform and be.

And that often didn't match up with what I needed to do for myself in order to take care of myself.

And I remember the year that I decided I was going to reclaim Thanksgiving because it was the most dreaded holiday for me,

Which is often the case for folks with eating disorders.

It's like a day dedicated to food.

It's terrible.

And I reclaimed it in a number of ways.

I reclaimed it by saying,

First of all,

I have to do what works for me and my body on this holiday.

I'm going to eat breakfast and I'm going to eat lunch,

Even though we're having Thanksgiving dinner because the pattern for many of folks around Thanksgiving is just to not eat.

And then I also decided that I needed to put in little moments of reconnection,

One eye in for myself.

And the way that I did that was by infusing little walks into the Thanksgiving day where I would take a break and go for a walk to get some flowers to put on a pie or go for a walk and collect some things from the garden.

And it became sort of these moments of checking in with myself so that I could go back into Thanksgiving and feel more grounded.

And then the last thing that I did around Thanksgiving was refocus my attention around the meaning of it because I was so caught up in my fears around food and eating and rules and rigidity,

I had lost track with why Thanksgiving was actually something that would be important to me.

And I know that Thanksgiving is actually a holiday we're rethinking in terms of the original meaning behind it,

But it became more of a gathering with my family.

And at the time that I had reclaimed my Thanksgiving,

My grandpa was still alive.

And I remember making this commitment with my therapist before going into Thanksgiving that my focus was going to be around having conversations with my grandpa.

And he's gone now.

And I am so grateful that when I reclaimed Thanksgiving for myself,

I got that time back with him rather than the time that I had spent many,

Many years just in my head and in my own story about Thanksgiving and how much I hated it.

So we are going to reclaim the holidays for you too.

And the first step for you is to get on board with what we call in ACT creative hopelessness.

And creative hopelessness is the hopelessness of the behaviors of avoiding pain.

So let's face it,

The holiday season is a mixed bag.

It can be painful to watch family feuds play out.

It can be painful to be interrogated by family members about why you're not in a relationship or why you haven't had a child yet or whatever it is that people ask you about.

It can be painful to just sit through long lines at CVS and buy wrapping paper,

Right?

So there is a degree of pain associated with the holiday season,

But really we have to look at what is hopeless in response to that pain.

And we have to get hopeless about a few things.

So it's hopeless to try and get your family member to change.

It's hopeless to try and be perfect.

It's hopeless to try and control your feelings.

It's hopeless to compare yourself to others.

Actually getting hopeless about our attempts to try and control or avoid pain.

Because your brain will naturally try and escape feelings with the same effort that it escapes physical danger.

Some thoughts and emotions are just as frightening as physical threat.

You can think about this for yourself.

Have you ever felt so afraid of something or someone that it was as excruciating as physical pain,

Or maybe felt grief and loss and it felt like your heart was being ripped out?

There are a lot of little pains and big pains that can show up during the holiday season.

In ACT,

We often see experiential avoidance and fusion as what contributes to our suffering.

You feel anxious around your in-laws and you drank too much at dinner,

But then you end up saying things that you regret.

The anxiety around your in-laws isn't the problem that is making things worse.

It's actually the drinking,

Right?

You feel irritable at your kids.

So you yell at them to get ready faster.

And then the angrier you get,

Or maybe you feel guilty afterwards.

You feel worried about money.

So you don't keep track of your spending only to feel more worried.

Or maybe you feel rejected by your friends,

So you don't call them back.

But then you feel more rejected when they don't invite you to the next event.

So you can see how these attempts to avoid the pain of worry or rejection can have a boomerang effect.

You get more problems and more pain.

So the first step in staying on track during your holidays is identifying those avoidance patterns for yourself.

The things that you do to try and avoid the pain of the holidays that actually makes things worse.

And I am a big fan of writing down a list.

Here are my avoidance strategies.

And if you haven't gotten my striving toolkit yet,

It could be really helpful because I have in there a list of things that I can do to try and avoid the pain of the holidays.

And I'm going to share a few of them with you.

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So thank goodness.

If you want to change a behavior,

You're more likely to change it if you practice self-compassion.

And there's a good amount of research behind this.

There was a series of studies at UC Berkeley by Juliana Brines and Serena Chen.

By Juliana Brines and Serena Chen.

And they looked at self-compassion versus self-esteem.

So self-esteem is telling yourself positive things.

So self-esteem is telling yourself positive things.

Like,

You're really smart and you're really beautiful and you always throw the best party.

Self-compassion is,

This is hard and everybody has a hard time sometimes.

And I'm here to encourage you And I'm here to encourage you and support you and understand that we all have weaknesses and shortcomings and understand that we all make mistakes.

And in this series of studies,

They had people first write about their biggest weakness or shortcoming.

And after they wrote about their biggest weakness or shortcoming,

So you can think about that for yourself,

What's your biggest weakness.

You don't even want to look at it,

Right?

It's like a shame hole.

But we all have them.

I would say I have a big weakness around double booking people and not looking at my schedule.

That maybe isn't my biggest one.

I have a really big shortcoming as well around friendships where I can tend to let friendships kind of slide and not stay on top of calling people back.

So if you consider one of your biggest shortcomings,

Then what they did is they gave half of the group a self-compassion intervention.

Imagine that you are talking to yourself about this weakness from a compassionate and understanding perspective.

What would you say?

And then in the second group,

They gave a self-esteem intervention where they said,

Imagine you're talking to yourself about this weakness from the perspective of highlighting your positive qualities.

So in the compassion intervention,

You may say something to yourself like,

Everybody has weaknesses and this is something that you can work on and I believe in you and I see that it's hard for you to maybe call friends back because you are so busy sometimes and sometimes it's hard to prioritize your time.

And I want to encourage you that you can maybe change this behavior.

Whereas a self-esteem intervention would say,

But you are a good friend in all these different ways and you do a good job in all these ways and you aren't as bad as you think you are,

Right?

So the folks that had the self-compassion intervention actually were more motivated to make a change than the folks that were in the self-esteem intervention.

And when they did another study looking at folks talking about something that they regret,

A time in your recent past when you did something that you felt was wrong and you experienced guilt or remorse,

You can think about that for yourself,

Something where you felt guilt or remorse around and again,

Those that were given a self-compassion intervention had greater motivation to make amends and commit not to make that transgression again in the future.

So going into the holidays,

We may have regrets.

Going into holidays,

We may have weaknesses.

And self-compassion is one of those skills that actually will not lead you to be complacent,

But leads you to be more motivated to care for yourself and care for others and stay aligned with your values.

There's a line from Lucinda Williams' song,

Her song called Compassion,

And it says have compassion for everyone you meet because you don't know what's going on there down where the spirit meets the bone.

I've made a little playlist that I use on retreats and with groups that has these types of songs in it to remind us of these messages.

So I'll,

In our show notes,

I'll put any song that I mentioned from that playlist down there,

But the compassion one from Lucinda Williams is especially good.

Okay,

So we get hopeless,

And then we respond to our hopelessness with self-compassion.

And then the third step of staying on track during the holidays that for me is always the sort of the foundation of ACT.

Like,

Why do we even want to be psychologically flexible in the first place?

It's because we want a rich and meaningful life.

It's because we want to have a sense of purpose.

It's because you care about things and you want to pursue those things that you care about,

Even in the face of challenges.

And so it's about your values,

Right?

Values are the direction that we want to head,

And we have multiple choice points in our day where we can choose to turn away from our values because we're avoiding pain,

Or we can choose to turn towards our values because we are motivated to pursue what matters.

During the holidays,

There's too many things to do,

Or for some folks,

They don't have enough to do.

They feel like there isn't enough,

You know,

On their plate.

So with values,

It can be the motivation that gets you going to either put some things on your plate,

Even though they're scary,

Or to take things off of your plate,

Even though it's scary to do so.

I loved interviewing Erin Westgate.

It was really fun to talk to her about these three components of a well-lived life,

And if you remember that interview,

We talked about fun.

So fun and pleasure is one component.

We talked about meaning,

And we talked about psychological richness.

And one really simple strategy that you can do this holiday season is you can write down all of your tasks.

So on my holiday task list,

I have things like the live nativity.

I have things like volunteering to bring food to the teachers at school.

I have things like so-and-so's party,

And wrapping presents.

Everything that's on the to-do list for you.

And then I want you to make some columns on a sheet of paper where you just put at the top of one column fun,

And the top of another column meaning,

And the top of another column psychological richness,

And then the last column is obligation,

Should.

And then you take your task list and sort them.

Sort them into is this part of the fun pile,

Is this part of the meaningful pile,

Because remember,

Things can be meaningful but not a lot of fun.

And psychological richness,

Same thing.

Is this helping me have a perspective shift or grow?

Is this something novel and new that I don't usually do,

You know,

Sort of about a new culture or going to a new place that would help me grow in a certain way?

And then obligation and should is the last list.

And when you sort out your activities into these different categories,

Look for the ones that meet more than one category of a well-lived life.

The should and obligation list,

If it's only on that category of should and obligation,

Then we need to start to take a look at whether you want to keep it going,

You know.

You know,

I was thinking about,

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