Distress Tolerance Skills - VIDEO 2

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Questions and Answers

What is the speaker's profession?

Psychiatrist

Clinical psychologist (correct)

Neuroscientist

Philosopher

What is the main focus of the talk?

The science of problem-solving

The importance of negative thoughts

The benefits of mindfulness

The need for mental brakes (correct)

What is the difference between humans and other creatures when it comes to language?

Humans are the only ones who learn the names of objects

Humans are the only ones who understand the relationships between words (correct)

There is no difference between humans and other creatures when it comes to language

Humans are the only ones who use language

What is defusion?

Seeing thoughts as just words and not necessarily true or important Signup and view all the answers

What is the purpose of giving the mind a name, such as 'George'?

To create separation and allow for listening with distance Signup and view all the answers

What is the benefit of singing difficult thoughts to a tune like 'Happy Birthday'?

To put on the brakes and remind that it's just a voice talking Signup and view all the answers

What is the importance of mental brakes?

To avoid mental breaks Signup and view all the answers

What is Titchener's theory of language and cognition?

Language loses its meaning when taken out of context Signup and view all the answers

What is the purpose of word repetition exercises, like repeating 'milk' for 20 seconds?

To diminish distress and believability of a thought Signup and view all the answers

What is the speaker's suggestion regarding self-compassion?

It is important for oneself and one's thoughts Signup and view all the answers

What is the difference between defusion and acceptance?

Defusion involves seeing thoughts as just words and not necessarily true or important, while acceptance involves accepting and embracing negative thoughts and emotions Signup and view all the answers

What is the speaker's suggestion regarding wisdom traditions?

They can provide insights into how to change what we do Signup and view all the answers

What is the speaker's profession?

Clinical psychologist Signup and view all the answers

What is Relational Frame Theory (RFT)?

A theory of language and cognition Signup and view all the answers

What is Acceptance and Commitment Therapy (ACT)?

A therapeutic approach based on RFT Signup and view all the answers

What is one of the potential negative consequences of relying solely on problem-solving to put on the mental brakes?

Obsessive-compulsive disorder Signup and view all the answers

What is mindful awareness of thoughts?

Watching our minds work with a sense of dispassionate observation Signup and view all the answers

What is defusion?

Seeing thoughts as just words and not necessarily true or important Signup and view all the answers

What is acceptance?

Accepting and embracing negative thoughts and emotions rather than trying to push them away Signup and view all the answers

What is the purpose of mental brakes?

To avoid mental breaks Signup and view all the answers

What is Titchener's theory of language and cognition?

The idea that language loses its meaning when taken out of context Signup and view all the answers

What is a word repetition exercise?

Repeating a word for a certain amount of time to diminish distress and believability of a thought Signup and view all the answers

What is the importance of taking a self-kind and compassionate posture towards oneself and one's thoughts?

It helps to avoid mental breaks Signup and view all the answers

What is one method the speaker suggests for putting on the mental brakes?

Saying a difficult thought in different voices, like a cartoon character or least preferred politician Signup and view all the answers

Study Notes

The Surprising Science of Putting on the Mental Brakes

Human beings have a remarkable ability to reason and problem solve, but at times, our minds take us in the wrong direction.
We need to know how to slow down and put on the mental brakes, which can be challenging.
The speaker is a clinical psychologist who knows that even gifted and talented individuals will suffer from negative thoughts and emotions.
The speaker shares the surprising science of where the mental brakes are located, based on 30 years of work studying language and cognition through the lens of Relational Frame Theory (RFT) and Acceptance and Commitment Therapy (ACT).
Humans are the only creatures that learn the names of objects and understand the relationships between words like "before" and "after", "cause" and "effect", and "bigger" and "smaller".
However, this problem-solving tool can also turn on us, leading to negative thoughts and emotions that can be difficult to control.
Simply trying to rely on problem-solving to put on the brakes can lead to obsessive-compulsive disorder and other issues.
The human nervous system is like a calculator with no minus or delete button, meaning that once something is in our heads, it stays there.
There are ways of changing how our thoughts function when they show up, such as mindful awareness of thoughts, which involves watching our minds work with a sense of dispassionate observation.
Other methods include defusion, which involves seeing thoughts as just words and not necessarily true or important, and acceptance, which involves accepting and embracing negative thoughts and emotions rather than trying to push them away.
These methods have been tested in hundreds of scientific studies on RFT and close to 1,000 studies on ACT.
The speaker suggests that wisdom traditions, such as spiritual and religious practices, can also provide insights into how to change what we do.Using Mental Brakes to Avoid Mental Breaks
The speaker suggests using contemplative practice to watch the process of thinking with distance and dispassionate curiosity.
Giving the mind a name, such as "George," can help create separation and allow for listening with distance.
Singing difficult thoughts, like "I'm really bad," to a tune like "Happy Birthday" can help put on the brakes and remind that it's just a voice talking.
Saying a difficult thought in different voices, like a cartoon character or least preferred politician, can also help create separation and make it feel different.
Writing a difficult thought on a sticky note and wearing it as a badge can help drain its energy and create a public declaration to let it go.
Putting difficult thoughts on screensavers can give a regular opportunity to notice and question their impact on life.
Imagining a child's voice saying a difficult thought can create self-compassion and kindness towards oneself.
Mental brakes are not about changing thoughts, but about learning to deal with the language tiger and ride it without being pushed in the wrong direction.
Mental brakes are necessary skills for avoiding mental breaks.
Titchener's theory of language and cognition, which focused on the idea that language loses its meaning when taken out of context, is demonstrated through word repetition exercises.
Word repetition exercises, like repeating "milk" for 20 seconds, can diminish distress and believability of a thought.
The speaker emphasizes the importance of taking a self-kind and compassionate posture towards oneself and one's thoughts.

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Description

Explore the surprising science of putting on mental brakes to avoid negative thoughts and emotions. Learn about Relational Frame Theory (RFT) and Acceptance and Commitment Therapy (ACT) through a clinical psychologist's perspective on language, cognition, and problem-solving tools. Discover strategies like mindful awareness, defusion, and acceptance to manage thoughts effectively.