About, Anxiety, Deconstruction, Self-Care, Self-doubt, Uncategorized

benefits of acceptance and commitment therapy

CBT is probably the type of therapy you’ve heard the most about. It’s the one that has been researched the most so doctors recommend it. And it is really affective! It helps people change their behaviors by changing the way they think.

Our very own Stacey Shoemaker uses this approach in her therapy with kids, teens and adults. Check out her method here! I have recently been on a journey to learn more about a new (to me) approach to therapy. If you are a client, you’ve heard me beat this drum every session!

Acceptance and Commitment Therapy is just as affective at helping clients see change in their lives.

But what I love about it is it considers a persons deepest motivations and how to create a more meaningful life (not just more happiness). It’s a joy to see clients move toward a set of values that they can see in their day to day life. Sometimes therapy can feel ethereal and all in your head. ACT therapy makes it a bit more concrete so that you can see change in your life. But it also helps with those thoughts and beliefs that block you from getting to where you want to go.

Here are a couple books I love that use ACT:

The Happiness Trap by Russ Harris Get it here!

The Confidence Gap by Russ Harris Get it here!

Then if you want to read a bit more about it, see below:

Cognitive Behavioral Therapy (CBT) and Acceptance and Commitment Therapy (ACT) are both evidence-based approaches to psychotherapy, and their efficacy often depends on the condition being treated, the individual’s preferences, and the context in which the therapy is delivered. Below is a comparison based on existing research:

Efficacy of CBT

-Strengths: CBT is highly effective for treating anxiety disorders, depression, obsessive-compulsive disorder (OCD), post-traumatic stress disorder (PTSD), and other mood-related conditions. It is also well-supported in treating eating disorders and substance use disorders.

– Mechanism: CBT focuses on identifying and modifying maladaptive thoughts and behaviors. It helps individuals recognize unhealthy thought patterns and develop healthier, more constructive thinking patterns.

– Evidence: CBT has a robust evidence base from decades of clinical trials and is often considered the “gold standard” for many mental health conditions.

Efficacy of ACT

– Strengths: ACT is particularly effective for chronic pain, stress, burnout, and conditions involving emotional avoidance or psychological flexibility, such as PTSD and some forms of depression and anxiety. It is also used effectively in workplace wellness and in addressing general quality-of-life issues.

– Mechanism: ACT focuses on increasing psychological flexibility by helping individuals accept their internal experiences, commit to values-based actions, and not being controlled by limiting beliefs.

– Evidence: ACT has a growing evidence base and is considered equally effective as CBT for many conditions, such as anxiety and depression, according to several meta-analyses. It often excels in helping individuals with issues related to meaning and values.

Key Differences in Approach

– Focus on Change vs. Acceptance: CBT emphasizes changing negative thought patterns, while ACT emphasizes accepting them and focusing on values-driven behavior.

– Skills Development: CBT often involves more structured skills training, while ACT encourages experiential and mindfulness-based processes.

Comparison in Research

– Equally Effective for Many Conditions: For depression, anxiety, and stress-related disorders, meta-analyses suggest that ACT and CBT are equally effective.

– ACT’s Strength in Comorbid and Chronic Conditions: ACT is sometimes preferred for conditions involving comorbidities, chronic pain, or when fostering psychological flexibility is a priority.

– Long-Term Outcomes: Some studies suggest ACT may lead to more sustained changes in psychological flexibility over time, whereas CBT may have slightly faster symptom reduction initially.

Deconstruction, Kids Mental Health, Parenting, Relationships, Self-Care, Self-doubt, Trauma, Uncategorized

resilience during times of adversity

Many families encounter various trials and hardships, some more than others.

During difficult times , each family member’s experience is unique and becomes and integral part of their life narrative.

Relocating/New school
Traumatic event
Changing of parental roles
Divorce
Terminal illness
Financial stress
Death of a loved one
Mental illness in parent/sibling

Resilience has been described as the ability to successfully adapt and overcome extremely adverse life experiences (Happer, Brown, & Sharma-Patel, 2017). Adversity comes in all shapes and sizes and does not have to be extreme to make an imprint. The individual, their families, and their social environment all play an important role in the development and nurturing of resilience. In addition, each person’s individual genetic makeup dictates how one reacts and navigates through adversity.

Recognizing opportunities to foster resilience within your child or adolescent plays an important role in parenting. Allowing your child the freedom to make mistakes enables them to rely on their inner strength and tenacity- which promotes independence. Children that possess a healthy sense
of control within normal limits and protective measures in place can flourish in this type of environment.

As parents, we can help shape our child’s negative experiences into lifetime lessons. Children are resilient by nature yet at the same time are deeply impacted by positive and negative factors which exist within their upbringing.

Consider these characteristics found in resilience:

Possessing a sense of purpose
The ability to set and maintain goals
Perseverance
Self-motivation

What life experiences has your family endured? Where did you notice resilience within yourself? What characteristics of resilience do you see within your child/adolescent?

Written by: Stacey Shoemaker

Reach out today to book with Stacey!

Anxiety, Deconstruction, Self-Care, Self-doubt

are you living in fear?

Are you living in fear? Transforming Fear into Confidence

1. Self-Doubt = Fear

Fear can really mess with our decision-making, often pushing us away from what we truly want. When we let fear drive our choices, we end up reacting to it rather than moving forward intentionally. For instance, you might avoid being open with your partner because you’re scared of getting hurt, or you might hold back your opinions on social issues because you’re afraid of being judged.

Research supports that acknowledging your fears can help reduce their power. For example, a study published in the *Journal of Anxiety, Stress & Coping* found that naming and confronting fears can significantly decrease their intensity and improve emotional resilience (Roemer & Orsillo, 2009). By naming your fears—like saying, “I’m scared of being vulnerable because I might be rejected,” or “I worry that sharing my views on social justice will make me seem judgmental”—it can make them feel less overwhelming and more manageable.

2. Challenge the Inner Critic: Disobeying Limiting Beliefs**

We all have that little voice inside that tells us what we “should” do or not do, often limiting our potential. This inner critic might say things like, “You shouldn’t speak up in meetings,” or “You should keep your opinions to yourself.” Following these rules can really box us in and keep us from growing.

Research suggests that these self-imposed limits can increase anxiety and reduce self-efficacy. The *Journal of Behavioral Therapy and Experimental Psychiatry* highlights that strict self-restrictions often contribute to feelings of inadequacy and anxiety (Hofmann et al., 2012). To break free, try ignoring that inner critic every now and then. If you feel you “shouldn’t” share your thoughts, go ahead and speak up anyway. By challenging these internal restrictions, you can boost your confidence and feel more empowered.

3. Distinguish Between Fear and Wisdom: Making Informed Decisions**

It’s important to tell the difference between fear and wisdom when making decisions. Fear often makes things seem worse than they are, projecting negative outcomes into the future and distorting reality. On the other hand, wisdom involves careful thinking, being open to new information, and taking risks wisely.

Studies have shown that wisdom involves evaluating risks realistically and combining cognitive and emotional insights for better decision-making. Research published in the *Journal of Decision Making* emphasizes that wisdom includes gathering information, consulting others, and trusting your instincts (Schaie & Willis, 2018). By focusing on wisdom rather than fear, you’ll be able to make decisions that are both thoughtful and confident.

In short, overcoming self-doubt means facing your fears head-on, challenging the rules you set for yourself, and choosing wisdom over fear. By doing these things, you’ll find yourself making more confident, deliberate choices in your life.

Couples Counseling, Deconstruction

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Anxiety, Deconstruction, Faith

Deconstruction is Destabilizing

Deconstruction. What does that mean? We don’t see deconstruction in every day life. The closest thing might be ground zero, an imploded building or a bunch of computer parts pulled out. What is deconstruction anyway? I think we all hear about this word a lot and I haven’t seen many able to reconstruct after the destruction, hmmmhmmm I mean deconstruction is done.

It is very destabilizing when people begin to take away long held beliefs that once provided a firm foundation to your identity. Everything comes into question. Questioning these things coupled with shame that usually originates from the church, makes it difficult to distinguish what we really believe anymore.

With my clients we talk about holding on to those aspects of faith and religious life that still feel authentic. Not just those things you “make yourself believe” but those concepts and beliefs about God that feel real and essential. Deconstruction can often feel like you are tossed from doubt to shame to anger to bitterness to doubt again, then grasping for hope and finding it is ill-fitting for the present version of yourself.

One thing that has seemed to help people walking through this time is to ask,

What do you know? What do you believe? What seems important in your spiritual walk?

I know there is a lot you don’t know- a lot of uncertainty. Take away the shoulds. Let yourself express those beliefs you hold now.

I’ve never encountered someone who couldn’t come up with at least one belief that remains. Even if it’s more ambiguous than it once was, or more gray. It’s ok. You can’t should your way through deconstruction. You have to let yourself be right where we are.

Deconstruction, Faith, Self-doubt

Our search for meaning

When a person can’t find a deep sense of meaning, they distract themselves with pleasure.” -Viktor Frankl

**Viktor Emil Frankl** (26 March 1905 – 2 September 1997) was an Austrian neurologist and psychiatrist. A Holocaust survivor, he was the founder of logotherapy (literally “healing through meaning”)–– a meaning-centered school of psychotherapy… (from Wikipedia)

This quote from Dr. Frankl feels like a gut punch to me. The pandemic has been a season of shifting and re-prioritizing what bring us all meaning. We’ve lost many of those “pleasures” that were a welcome distraction before the pandemic. And so much of our meaning makers have been taken away- time with friends, travel with our family, carefree time together. It’s been put on hold indefinitely.

What do we do when it feels like the rug has been ripped out from under us?

It’s a scary place to be. We have a choice to cling on to those pleasures hoping they keep us afloat until we find normalcy again (if we find normalcy again). Or we can reflect.

What is my purpose in life?

What can I contribute?

What can I give back to my family, my community?

We can start with what we have and what we value in life. And then do something small with it.

Finding meaning in your life is THE BIG QUESTION. I wonder if we’ll all look back on this season and see it as a turning point for in our lives. For now, we can spend some time reflecting on this questions.

Anxiety, Deconstruction, Faith, Self-doubt

What does over-moralizing feeling like? (scrupulosity)

I remember growing up in the church having this idea that every decision I made was a path toward sin or righteousness. Even the clothes I wore were seen as bad or good. A value statement was put on what movies I watched (I’m talking like Disney movies, not X rated), we had to be careful about what we wore and what slang words we used (oh my gosh was too close to oh my god). I started to view my life like I was preparing for judgement. Whether before God or before the people around me- my community, my leaders. It was all about my performance, the choices I made were a sign of whether I was devoted enough my christianity.

I think this is a common experience in the modern church. The message you receive is that your choices and your behavior prove whether I belong (more on belonging in the church later…). This over-scrupulousness is what can attach itself to us, even after we’ve moved out of that kind of religious culture. It can feel like there is one narrow path you must walk down to be “enough” or to be “good enough.”

Our past religious experiences teaches us to submit to a moral and virtuous life. As I have walked with clients through these experiences, I see there is so much value in letting your life be guided by a moral code and by the love of a higher power. I think it can lead to growth and health and a love for your God. It’s also is an important part of your story and identity.

But I have also seen people deeply wounded by the church of their past. Sometimes the church can engulf our sense of self and holds us to an impossible standard in order to belong.

Many of my clients process this kind of inner conflict. In therapy we work on letting go of legalism and self-criticism, and holding on to those beliefs that bring hope and healing. It’s a necessary step in taking ownership of our faith as adults.

I talk more about deconstructing your faith and how to handle doubt here.

Written by Morgan Myers, LPC

A little about me… I help people who feel boxed in by self-doubt, criticism and the expectations of others. Some people come to me burned out and wanting to understand where they went wrong. Some come in to process their past pain from church and religion- rejection, dark night of the soul, legalism, or doubt in God. It can be so difficult to even know what we need, let alone asking for those needs to be met. Many of my clients are trying to cope with depression or stress from this season of life. Sometimes we work on healing their past pain so they can grow and move on. More about me here.