The ACT Workbook for Anger by Robyn D. Walser

Author:Robyn D. Walser
Language: eng
Format: epub
Publisher: New Harbinger Publications
Published: 2021-09-14T16:31:36+00:00

I notice that I’m having the thought that

I’m having the thought that

I notice that I’m having the thought that

Practice this strategy with all thoughts, but especially with thoughts you are fused with related to anger. The more you practice, the more you will notice that thoughts are something you have and can notice, rather than thoughts being something you literally are.

Find Your Mind’s Typical Sound Tone or Tune

Second strategy: Check to see if your mind seems to make a particular kind of sound tone or tune when it is angry or having sticky, fused thoughts. For instance, you may notice that your mind’s sound tone or tune is “gruff” when you are angry, or higher in pitch (like it is almost yelling). Once you recognize the tone, begin to sing or repeat it whenever you notice that your mind is fusing with evaluating or other anger-related thoughts. You can sing, “My mind is being gruff and it is saying ” (fill in the blank with the words your mind is saying), or you can repeat what it is saying, exaggerating the gruffness. Be sure to repeat it multiple times. The idea is to get defused by being playful, not to fuse more tightly. This can be particularly helpful when your mind is ruminating. Give it a try now. If it feels silly, no worries; this means defusion is likely happening.

Treating Mind as a Separate Person

Third strategy: You can give your mind a name and take your mind’s opinion into account, just like you would a friend’s. What does “Carmen” or “Jerry” have to say about your anger? Imagine that Carmen or Jerry likes to give you opinions and advice. But remember, you are your own person. You can listen, but with the aid of defusion, you also don’t have to believe or follow the opinions and advice.

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