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Acceptance and Commitment Therapy Training – ACT for Anxiety – FULLY BOOKED

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By Nick Cooke

Acceptance and Commitment Therapy (ACT) certified professional training with a key focus on assisting those with anxiety

"… irrespective of the number of symptoms we have, or how serious those are, provided that we respond to them in a mindful way we will feel happier and better able to function. Unwanted symptoms do ‘miraculously’ tend to reduce, even though this is not the primary aim!"

It was Sigmund Freud who famously described anxiety as ‘fear spread thinly. What a lot of sense this continues to make in our present day and age. However, Freud’s belief about the causes of anxiety and his method of treatment varies widely from present day understanding and treatment. Freud’s work was predicated on theories of how sufferers would have ‘repressed’ (hidden from conscious awareness) the causes of symptoms, including anxiety, and that repressed memories connected to the originating causes would be released and brought to conscious awareness, understanding and release through his famous ‘talking cure’, psychoanalysis. We discuss this approach in our Mindfulness Based Clinical Hypnosis (MBCH) training. www.mbch.org.uk

Scientific evidence since the 1980s has shown that many talking therapies including clinical hypnosis, Cognitive Behavioural Therapy (CBT) and mindfulness-based therapies, can be effective in dealing with the symptoms of anxiety. One of the most successful approaches is ACT (Acceptance and Commitment Therapy), which is pronounced as the word ‘act’ for good reason. It’s about taking action. It was developed in the USA by psychologist Steve Hayes, along with his colleagues Kelly Wilson and Kirk Strosahl. The original body of work has been further developed and expanded by others, including Dr Russ Harris who has authored a number of well-respected books including the self-help guide ‘The Happiness Trap’.

Steve Hayes, describes ACT as an ‘oddly counterintuitive model of work’. It can be engaging and playful and teaches us skills to handle unwanted and painful thoughts and feelings in a way in which they have far less significance or negative affect. This is where mindfulness skills are brought into play. It also takes the view that, irrespective of the number of symptoms we have, or how serious those are, provided that we respond to them in a mindful way we will feel happier and better able to function. Unwanted symptoms do ‘miraculously’ tend to reduce, even though this is not the primary aim!

ACT has been scientifically researched and proven to be effective in helping people with a wide range of issues including: anxiety, depression and chronic pain. Even those with severe psychiatric disorders including schizophrenia have gained remarkable benefit. It has also produced similarly high levels of success with some of the less serious conditions which we may encounter in our day-to-day work, such as smoking cessation, weight reduction and reducing stress. The high level of supporting scientific evidence has ensured that ACT has grown in popularity as a form of psychological treatment around the world.

30 years in the making

It’s taken a while to get there. The original development of ACT was around 30 years ago and yet it was not until nearer to 10 years ago when it began to find its current high level of popularity. There are a number of reasons for this delayed enthusiasm:

• 30 years ago ACT seemed to fly in the face of conventional psychological theory in the sense that most approaches aimed to reduce unwanted symptoms. ACT takes a very different approach and one that is much more focussed on the idea that quality of life is primarily dependent upon mindful, values-guided action
• ACT is a mindfulness based intervention and 30 years ago these were in their infancy and seen as a little way out!
• The original writings on ACT were peer reviewed as being ‘overly complex’. Heavy on rather complicated theory but light on practicalities

The ACT acronym

ACT is sometimes seen as a rather large model but the real beauty of it is the way that it can be simplified and easily explainable to clients. I favour this very simple acronym which sums it up neatly.

A = Accept your thoughts and feelings and be present.

C = Choose a valued direction

D = Take action!

Key themes of ACT include developing psychological flexibility, encouraging self-awareness and examining beliefs and values. Here we encourage our clients, rather like we would in a coaching exercise, to explore their innermost beliefs and values. What would they live and die for? What would they say is their life purpose? Translating this into a behavioural context, what qualities of ongoing action matter? How do clients want to behave on an ongoing basis?

Clients are taught how to ‘defuse’, or separate from their unwanted thoughts, emotions and mental pictures. They learn how to observe them more passively or step back and view them from a distance, rather like clouds passing by in the sky. ACT employs a number of different styles of metaphor, which are often a great way of teaching clients in an indirect and more acceptable manner.

Nick Cooke is presenting a one-day CPD training on ACT for Anxiety on Saturday 24th May 2024. Being presented in a live, interactive format on Zoom, timings are 10.00 AM to 5.00 PM. The fee is £130 to NCH members and £160 to non-members. Places are strictly limited so please book early by contacting Rachel at Mindfulness Now (CEC) on 0121 444 1110 or emailing info@mindfulnessnow.org.uk

Mini-retirement – What’s it all about

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This little article contains my personal perspective on a, so called, mini-retirement – what’s it all about, the differences between it and a full retirement and between it and a holiday. Why should we do it? – are there rules for it? Is it a requirement to be old? Lastly some tips from someone who’s done it.

I originally trained in marketing and environmental science and took my first mini-retirement of 4 weeks after selling my share in a garment hanger reuse and recycling business which colleagues and I set up in my 30s to help M&S to meet its environmental obligations. The work was hugely stressful, and I was very glad of some down time.

Since then, I’ve come to really appreciate the value of the mini-retirement, of at least a few weeks, hopefully at least once a year. As I entered my 60s, with a successful practice in wellbeing and education, including my own clinic and training centre, I naturally considered retirement. However, I decided that, as long as I was well enough and loved my work, there was no point. In fact, I’ve known a number of others who have deeply regretted their retirement and not fared well with it.

In my case I’ve been fortunate enough to streamline my practice, partly due to the COVID lockdown, including selling my clinic and training centre and transitioning into the world of hybrid working, with a combination of online and in-person work.

Being part of a team makes the concept of mini-retirements more workable although, for those of us self-employed, we have to accept that other than any residual income, our mini-retirement will cost us financially. The financial loss will be fully compensated for by a period of freedom, rest and recharge, along with hopefully some new learning.

To me, holidays are normally very brief breaks and easy to arrange. They don’t get in the way of my client schedules. Mini-retirements, by contrast are much more of a challenge and require the cooperation and understanding of clients/participants and colleagues.

I strongly suggest that we don’t fall into the trap of believing that because we are fortunate to love what we do, that it is not real work and therefore we don’t need breaks. I have to admit that sometimes, over the years, I have been absolutely rubbish at taking breaks and I’m pretty sure that, on more than one occasion, it has had a serious negative impact upon my health.

Of course, these days there are numerous holidays which are advertised as ‘mindful’ holidays – whether that’s painting, river cruising or writing. Personally, I think that any holiday can be a mindful one as long as we stay with the experience of it.  One of my colleagues tells me that he is brave enough for he and his partner to go to the airport with only passports and credit cards and then select a departure destination from the announcement board and buy tickets! As he said to me ‘the worst that can happen is that we end up going back home, and at its best we find an exciting new adventure’.

This same friend was horrified when I told him that I normally take my laptop computer on holiday with me (well surely it deserves a holiday too?). Sometimes I enjoy spending some time writing and find that being in a fresh, enjoyable location can inspire some creativity (my grandchildren are not at all impressed with this)! So, I think that the rule should be… not to have rules. Let nobody tell us what we should or should not do, and just see what happens.

Good luck with taking your breaks, however they happen and, you never know, maybe see you on the beach sometime! I’ll probably be the only one with a laptop computer as well as an ice cream!!

www.mindfulnessnow.org.uk

Keeping the brain in mind – or how to grow your own brain

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Recent neuroscience, over the past 20 years has scientifically proven that it really is entirely possible to take steps to totally change the structure and function of your brain – in effect ‘re-wiring’ it so that we become happier, mentally healthier and are able to express love, kindness and compassion for yourself and others more readily. Furthermore, by taking deliberate steps to develop your brain in positive ways, the research actually suggests that you’ll be more successful in life and work generally too.

The concept is called “self-directed neuroplasticity” by the researcher Dr. Jeffrey M. Schwartz in his book, “The Mind & The Brain” (Neuroplasticity and the Power of Mental Force). Schwartz puts forth a compelling argument that you aren’t at the mercy of genetically-predetermined brain activity. Rather, you are in the driving seat because you play a decisive role in influencing your own brain’s structure and function by deciding where and how to focus your attention.  You can do this by actively choosing what to think about.  In his book, Dr Schwartz uses brain scans to prove the efficacy of self-directed neuroplasticity and these show how OCD patients, stroke victims, musicians, and more have used this approach to change their brains for the better. Dr Rick Hanson and Dr Daniel Siegel have also made tremendous contributions in this field.

What is neuroplasticity?

It used to be the case that medical science considered that our brains were more or less ‘set’ by the time we reached adulthood. Neuroplasticity (Neuro = nerve, Plasticity = changeable or malleable) is a term that describes how your brain is capable of constantly changing its internal shape, connections and functions in response to your environment, thinking, emotions, behaviour, as well as injury.

What is self-directed neuroplasticity?

Since we know that the brain remains plastic and ‘re-wires’ itself for our entire lives, self-directed neuroplasticity is a tool that we can use to consciously control how we want our brains to work. So, for example, if you want to increase your ability to feel and express happiness you might start a gratitude journal.  You are ‘forcing’ your brain to behave in a certain way – for example in the case of keeping a gratitude journal your brain quickly adapts to experience and express a sense of gratitude more often and more readily. Similarly, anytime you learn a new skill (e.g. how to play a musical instrument), your brain structure and function changes and will adapt to whatever you challenge it with.

Using Self-Directed Neuroplasticity

Everything that your brain is exposed to will have an influence upon it; your behaviours, environment, social group, sleep cycle, supplements, drugs, etc. By becoming aware of what influences your brain will help you to consciously change those influences that may be causing more detriment than harm.  Here are some steps that you can take to harness the life changing power of self-directed neuroplasticity:

The baby-steps of awareness: You may be aware of a variety of things that you’re unhappy about and/or things in your life that you dislike. Choose one thing at a time and become aware of the particular habit, mood, etc. that you’d like to change. Don’t try to run before you can walk – only try to change one thing at a time.

Attention: When creating self directed changes, focus all of your attention on implementing a healthy thought pattern and behaviour. Of course, this will require effort, but remember that whatever you focus your attention on will become your reality. If you choose to focus on feeling down, angry or depressed, these feelings will amplify. If you choose to concentrate on gratitude, this attention magnifies your happiness.

Volition – you’ve got to want to do it: At the beginning of attempting to change your brain, it’s going to be uncomfortable. We are all set in our own ways and self-directed neuroplasticity is not an entirely comfortable process and you do need to make a little effort – but it is undoubtedly effective. Attempting anything new is often scary – imagine throwing yourself into water without knowing how to swim – your brain either adapts and figures something out or you drown. While the “sink or swim” example is pretty extreme, you may well face some degree of internal resistance near the beginning of your change. Although our brains are so adaptable, they do tend to want to keep repeating the patterns they’ve already learned. With plain old willpower and consistently focusing on gratitude instead of depression (for example), your brain will adapt, and you’ll soon find that your general mood ‘set point’ will be much higher on the happiness scale.

Just do it: Be consistent and engage your new neural pathways for at least 15 minutes each time any unwanted thoughts occur. This helps because it shifts your focus away from the bad, and onto the good, and this is what leads to permanent brain changes over time. Ultimately, feelings of depression will be overpowered (and more difficult to produce) due to the fact that it will be easier, mentally and physically to express and experience happiness.

The beauty of the changing brain: Over time, and with consistent focused effort, your brain changes become more solidified. However, there is one caveat: use it or lose it! Remember that your brain is constantly in a state of change and that you must keep ‘feeding’ it with the positive changes that you desire – the more you practice a healthy behaviour, the easier it is to maintain. It is well known that Buddhist monks who practice mindfulness or forms of meditation involving compassion tend to rarely experience depression – this is because their brains become “wired” to preferentially express positive emotions after years of practice.

As already mentioned, the practice of mindfulness is proven to have a profoundly positive effect in ‘growing’ our brains. One of the ‘golden’ rules of psychology is that we tend to get more of what ever we focus on. It’s a generalisation of course. So, if we find ourselves frequently focussing on what we don’t want then sadly, that’s the direction our brain may grow in. On the other hand of we instead focus on the direction of travel we aspire to, that’s in tune with our values, then almost miraculously, that’s the way our brain structure will be forged. All of the popular mindfulness meditations will be valuable, including the ‘Mountain’ a wonderful guided visualisation including a great metaphor for resilience, and especially ‘Loving Kindness’, otherwise known as ‘Metta’ meditation which teaches us to focus on compassion for others as well as for ourselves.

 

With many thanks to “Grow your own brain!” Self-Directed Neuroplasticity, article by Jayney Goddard MSc, FCMA, FRSM, FRSPH

 

Nick Cooke, for Mindfulness Now, is offering a full day online CPD training on the above title, interactive on Zoom on Saturday 5th February 2022. The cost of attending is £130 for Mindfulness Now /CEC students and graduates and £160 to all others. Training manual and CPD certificate for 7 points included. To book please call 0121 444 1110 or email info@cecch.com.

Nick Cooke
Nick Cooke

 

 

 

Mindfulness Help Needed – Now!

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It’s certainly been a challenging 18 months hasn’t it! Who would’ve thought that our lives would change so dramatically virtually overnight towards the end of March 2020? Many would say that their lives were put on hold completely. Not only that but many of us had to contend with personal loss and the grief that followed – not an easy task at the best of times but when coupled with restrictions and social distancing, everything was a whole lot more challenging.

So, you’d think that with the advent of those restrictions easing completely over the coming weeks and months everyone would be simply jumping for joy! And, of course, many are. But for a number of people this change in proceedings brings its own set of challenges and potential pitfalls. You see, as a species we tend not to like change. We get used to things as they are. When the first Lockdown occurred in March last year, some people found it incredibly stressful – the thought of not being free to go wherever we liked, to see whoever we chose to, whenever we wanted (things that we’d taken so much for granted) sent us into a downward spiral. But as things went on, perhaps we started to get used to this ‘new normal’ – working from home, avoiding the morning rush hour, seeing friends on video chats rather than going out to a pub or restaurant, having the time to spend in nature, to exercise more, to watch that box-set that we’d kept for a rainy day. It all started to feel ok. Even the masks that we were instructed to wear gave us a sense of safety once the initial embarrassment and discomfort wore off.

And so now we are told that none of these restrictions need be in place anymore – we can suddenly go wherever we want, do whatever we want, with whoever we want… even mask wearing is no longer mandatory. And that should just feel great! Shouldn’t it?… But does it? There’s obviously still a risk out there, the news tells us that every day. And we’ve kind of got used to doing things a bit differently, haven’t we? Do you remember? As a species we tend not to like change.

Now, for many people, this easing of restrictions might feel a bit disconcerting, but they’ll cope just fine. But for others it will be challenging beyond words. Mindfulness can help in both scenarios.

Mindfulness helps us to train our minds to understand our minds. Far from asking us to have a positive outlook, but rather to befriend the more negative aspects of our thinking. So, we may still experience emotions such as sadness, frustration and fear (after all we are only human). But, with mindfulness as a framework to look out from, we may experience these emotions in a fundamentally different way and, as a result, they may no longer feel quite so overwhelming.

Mindfulness helps us to understand what’s going on – in our minds and in our bodies. It allows us to take a metaphorical step back to observe things and to take stock so that, instead of reacting in unhelpful ways, we may begin to respond in a more gentle, self-compassionate kind of way.

In a nutshell, mindfulness doesn’t take away life’s difficulties. How could it? Instead, it helps you to be ‘ok’ with them. And, rather curiously, this can help things to feel a little easier.

All of us have a sense of responsibility towards others as well as ourselves as we, in the UK at least, begin to emerge from this pandemic. In particular, we as mindfulness teachers may recognise that we have a unique opportunity to help those who might be facing struggles. They might be frontline workers – doctors, nurses, paramedics – who are now suffering from the after-effects of trauma; they might be people who have lost loved ones as a result of Covid; they might be people who have themselves fallen victim to the virus but have recovered; they might be people suffering from the effects of Long Covid. They might also be people whose lives have changed simply as a result of all the changes that have happened in the last eighteen months.

Everything changes – and mindfulness helps us to be ok with that.

Rachel Broomfield

Why I Love Blue Monday

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Yes, today is the, so called, ‘Blue Monday’, the third Monday of January, which in 2019 is the 21st of the month and I’m told by certain ‘experts’ that I’m likely to be miserable, worried and possibly depressed, for a number of reasons.

 

I will have failed my New Year resolutions by now. I’m maxed out on my credit cards after the big Christmas spend. The nights are long, the days are short. I’m not getting enough daylight. I’m feeling cold and I most likely have a cold that doesn’t seem to go away. My diet has failed and I put weight on over the past month. My holidays seem to be as long away as they could be. My clients are too ill to make the journey to come and see me. What else could possibly go wrong?

 

Hang on a mo!! – I’m sitting in the Bryant Room at the beautiful Midland’s Arts Centre in Birmingham, overlooking the lakes and the park. It’s very early and the sun is rising and the sky has a blueish tinge. The ducks and geese are tuning up their voices. This is the start of my ‘Blue Monday’. I’m setting up training manuals, pads and pens, looking at my list of participants and feeling a deep sense of gratitude – eagerly anticipating greeting my fellow trainers, Rachel and Aston and all of our new trainees.

 

Mindfulness is a way of life that I’m very privileged to enjoy, to teach, and to train others how to teach. Our training has come a very long way from a humble beginning, 6 years ago to now being internationally recognised, attracting students from 11 countries, externally accredited and probably the most successful training course in the UK, training in 7 different locations. Teachers who have graduated from the Mindfulness Now programme work in many diverse environments including within the NHS, who have funded many students places. Others work in the charity sector, in schools and in commercial organisations. Many are therapists who wish to increase their range of skills.

 

Not gloating or being complacent, or taking anything for granted. Just a sense of amazement really and an immense amount of gratitude. Mind you – I do have a cold!

 

Happy Blue Monday

 

Nick Cooke