Get Out of Your Mind and Into Your Life

People suffer It’s not just that they have pain—suffering is much more than that. Human beings struggle with the forms of psychological pain they have: their difficult emotions and thoughts, their unpleasant memories, and their unwanted urges and sensations.

They think about them, worry about them, resent them, anticipate and dread them. At the same time, human beings demonstrate enormous courage, deep compassion, and a remarkable ability to move ahead even with the most difficult personal histories.

Knowing they can be hurt, humans still love others. Knowing they will die, humans still care about the future. Facing the draw of meaninglessness, humans still embrace ideals. At times, humans are fully alive, present, and committed.

This book is about how to move from suffering to engagement with life. Rather than waiting to win the internal struggle with your own self so that your life can begin, this book is about living now and living fully—with (not in spite of) your past, with your memories, with your fears, and with your sadness.

Learn step-by-step how mindfulness & acceptance can help You: ‘

  • Overcome depression
  • Transform emotional pain
  • Free yourself from negative thinking and self-judgment
  • Commit to what you care about
  • Live a life you value


Steven C. Hayes & Spencer Smith: Get Out of Your Mind and Into Your Life

CHAPTER 1: Human Suffering

  • Human Suffering Is Universal
  • EXERCISE: Your Suffering Inventory
  • The Problem with Pain
  • EXERCISE: The Pain is Gone, Now What? The Problem with Pain: Revisited
  • Living a Valued Life: An Alternative

CHAPTER 2:  Why Language Leads to Suffering

  • The Nature of Human Language
  • EXERCISE: Relate Anything to Anything Else
  • EXERCISE: A Screw, a Toothbrush, and a Lighter
  • Why Language Creates Suffering
  • EXERCISE: A Yellow Jeep
  • EXERCISE: Don’t Think About Your Thought
  • What You’ve Been Doing
  • EXERCISE: The Coping Strategies Worksheet
  • The Problem with Getting Rid of Things—Squared
  • Experiential Avoidance
  • The Mind-Train

CHAPTER 3: The Pull of Avoidance

  • Why We Do What Can’t Work
  • Accepting the Possibility’ That Experiential Avoidance Can’t Work
  • So, What Are You Supposed to Do?
  • EXERCISE: The Blame Game
  • EXERCISE: Judging Your Own
  • Experience: Examining What Works Moving On
  • EXERCISE: What Are You Feeling and Thinking Now?
  • CHAPTER 4 Letting Go with John T. Blackledge and M. Ritter
  • If You’re Not Willing to Have It, You Will
  • Acceptance and Willingness
  • EXERCISE: Why Willingness?
  • Willingness and Distress
  • EXERCISE: Being Willingly Out of Breath
  • The “Willingness to Change” Question

CHAPTER 5: The Trouble with Thoughts with Jason Lillis

  • Thought Production
  • EXERCISE: What Are You Thinking Right Now?
  • Why Thinking Has Such an Impact
  • EXERCISE: Your Daily Pain Diary
  • Looking at Your Thoughts Rather Than from Your Thougl
  • The Mind-Train
  • EXERCISE: Watching the Mind-Train

CHAPTER 6: Having a Thought Versus Buying a Thought

  • Cognitive Defusion: Separating Your Thoughts from Their Referents
  • EXERCISE: Say the Word “Milk” as Fast as You Can
  • EXERCISE: Labeling Your Thoughts
  • EXERCISE: Floating Leaves on a Moving Stream
  • EXERCISE: Describing Thoughts and Feelings
  • EXERCISE: Exploring the Difference Between Descriptions and Evaluations
  • Creating Your Own Cognitive Defusion Techniques

CHAPTER 7: If I’m Not My Thoughts, Then Who Am I?

  • Considering Your Self-Conceptualizations
  • The Three Senses of Self
  • EXERCISE: Retelling Your Own Story
  • Being the Observing Self
  • EXERCISE: Experientially, I’m Not That
  • Getting Started
  • EXERCISE: Tracking Your Thoughts in Time
  • Taking the Next Step

CHAPTER 8: Mindfulness

  • Daily Practice The Practice
  • EXERCISE: Be Where You Are
  • EXERCISE: Silent Walking
  • EXERCISE: Cubbyholing
  • EXERCISE: Eating Raisins
  • EXERCISE: Drinking Tea
  • EXERCISE: Eating Mindfully
  • EXERCISE: Listening to Classical Music
  • EXERCISE: Be Mindful of Your Feet While You Read This
  • EXERCISE: Just Sitting
  • Mindfulness in Context

CHAPTER 9: What Willingness Is and Is Not

  • What Needs to Be Accepted?
  • EXERCISE: What Needs to Be Accepted
  • The Goal of Willingness

CHAPTER 10: Willingness: Learning How to Jump

  • The Willingness Scale
  • Taking a Jump
  • EXERCISE: Willingness Scale Worksheet
  • Using Your Skills and Learning Some New Ones
  • EXERCISE: Physicalizing
  • EXERCISE: Giving Your Target a Form
  • EXERCISE: The Tin-Can Monster
  • EXERCISE: Acceptance in Real-Time

CHAPTER 11: What Are Values?

  • Values as Chosen Life Directions
  • What Values Are and Are Not

CHAPTER 12: Choosing Your Values

  • The Masters You Serve
  • EXERCISE: Attending Your Own Funeral
  • Taking It a Step Further: Ten Valued Domains
  • Ranking and Testing Your Values
  • Committed Action

CHAPTER 13: Committing to Doing It

  • Taking Bold Steps
  • EXERCISE: Goals Worksheet
  • EXERCISE: Making Goals Happen Through Action
  • EXERCISE: Expected Barriers
  • Many Maps for Different Journeys
  • Building Patterns of Effective Action
  • Whose Life Is It Anyway?

Language: English
Format: PDF
Pages: 220
Size: 1.12 Mb