Get Out of Your Mind and Into Your Life

1. Embrace psychological pain as a normal part of human experience

"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."

Pain is universal. All humans experience psychological pain, including anxiety, depression, guilt, and fear. This pain is an inevitable part of the human condition, not a sign of weakness or failure. Understanding this can help reduce the additional suffering that comes from believing we shouldn't feel pain.

Language amplifies pain. Our ability to think symbolically and relate events through language allows us to experience pain beyond immediate physical sensations. We can recall past hurts, anticipate future struggles, and compare ourselves unfavorably to others, all of which intensify our suffering.

Acceptance is key. Rather than trying to eliminate pain, which often backfires, we can learn to accept it as a normal part of life. This doesn't mean liking the pain, but rather acknowledging its presence without judgment and learning to live a fulfilling life alongside it.

2. Understand the trap of experiential avoidance and cognitive fusion

"If you aren't willing to have it, you will."

Experiential avoidance backfires. Attempting to suppress or avoid unpleasant thoughts, emotions, and sensations often leads to increased frequency and intensity of these experiences. This creates a vicious cycle where efforts to control internal experiences actually amplify them.

Cognitive fusion creates rigidity. When we become overly attached to our thoughts, treating them as absolute truths rather than mental events, we limit our behavioral flexibility. This can lead to actions that are inconsistent with our values and long-term goals.

Breaking free requires new skills. To overcome the trap of avoidance and fusion, we need to develop:

• Willingness to experience difficult thoughts and feelings
• The ability to observe thoughts without automatically believing or acting on them
• Flexibility in responding to internal experiences

3. Practice cognitive defusion to gain perspective on thoughts

"The goal is to see the process of thinking rather than only noticing the products of that process—your thoughts."

Thoughts are not facts. Cognitive defusion involves learning to see thoughts as mental events rather than literal truths. This creates psychological distance between ourselves and our thoughts, reducing their impact on our behavior.

Defusion techniques:

• Labeling thoughts (e.g., "I'm having the thought that...")
• Repeating a word until it loses its meaning
• Imagining thoughts as leaves floating down a stream
• Speaking thoughts in a silly voice

Benefits of defusion:

• Reduced emotional reactivity to thoughts
• Increased ability to choose responses based on values rather than automatic reactions
• Greater psychological flexibility

4. Develop mindfulness to stay present and aware

"Mindfulness is the defused, nonattached, accepting, nonjudgmental, deliberate awareness of experiential events as they happen in the moment."

Mindfulness cultivates awareness. By practicing mindfulness, we learn to observe our thoughts, emotions, and sensations without getting caught up in them. This allows us to respond more flexibly to our experiences rather than reacting automatically.

Practical mindfulness exercises:

• Focus on breath or bodily sensations
• Observe thoughts without judgment
• Engage in mindful eating or walking
• Practice "just noticing" throughout daily activities

Regular practice is key. Incorporating mindfulness into daily life helps build the skill of present-moment awareness, making it easier to stay grounded during challenging times.

5. Cultivate willingness and acceptance of difficult experiences

"Willingness means abandoning that measurement. Suffering is no longer synonymous with the content of your pain. It is now synonymous with the postponement of living your life in the service of winning the struggle."

Willingness is not wanting. Acceptance doesn't mean liking or wanting difficult experiences. It means being open to having them without defense or struggle, recognizing that fighting against them often causes more suffering.

Willingness opens up possibilities. By being willing to experience discomfort, we create space for living according to our values, even in the presence of pain. This contrasts with avoidance, which narrows our life choices.

Acceptance exercises:

• Observe and describe difficult sensations without judgment
• Practice "making room" for uncomfortable feelings
• Imagine difficult experiences as passengers on a bus you're driving

6. Identify personal values to guide meaningful action

"Values are chosen life directions."

Values provide direction. Unlike goals, which can be achieved, values are ongoing directions that guide our choices and actions. They represent what's most important to us and give our lives meaning.

Identifying values:

• Reflect on what you want your life to stand for
• Consider different life domains (e.g., relationships, career, personal growth)
• Imagine what you'd want said at your funeral

Values clarification exercises:

• Write a personal mission statement
• Complete sentence stems like "I want to be the kind of person who..."
• Rank different areas of life in order of importance

7. Commit to valued living through goal-setting and consistent action

"To live a valued life is to act in the service of what you value."

Set values-based goals. Once you've identified your values, create specific, measurable goals that align with those values. These goals serve as concrete steps toward living a meaningful life.

Take committed action. Consistently engage in behaviors that move you toward your values-based goals, even when it's uncomfortable. This might involve:

• Breaking larger goals into smaller, manageable steps
• Creating action plans with specific timelines
• Regularly reviewing and adjusting goals as needed

Address barriers mindfully. When obstacles arise, use mindfulness, defusion, and acceptance skills to work through them rather than avoiding or struggling against them. Remember that setbacks are a normal part of the process and an opportunity for growth.

Last updated: January 22, 2025