| Date post: | 19-Feb-2017 |
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Self Improvement |
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The following slideshow was part of my presentation at the BYU-Idaho Education Week. I have included on the slides a small box with a brief description. For more information, please visit:
https://LessonsfromLibertyJail.com
This is not me – I am not a counseloror therapist!
This is me – I am a worrier and and prone to anxiety!
Anxiety has now surpassed depression as the most common mental health diagnosis among college students, though depression, too, is on the rise. More than half of students visiting campus clinics cite anxiety as a health concern . . . Nearly one in six college students has been diagnosed with or treated for anxiety within the last 12 months.
Hoffman, Jan. Anxious Students Strain College Mental Health Centers (cited in “The New York Times”)
And, I am not alone!
I am a Down Winder, raised as a young child in the path of radioactive fallout from the 1960’s nuclear tests. In 2005 my younger brother, also a Down Winder,contracted brain cancer and passedaway. Soon, I experienced my first panicAttacks
• Medicine• Natural Remedies (acupuncture, yoga, exercise)• Counseling• Meditation/Mindfulness• Acceptance Commitment Therapy (ACT)
In my angst I started to grasp for any remedythat would ease my pain, looking for a quickfix solution!
• Accept Thoughts/Feelings• Choose Values• Take Action
ACT vs CBT
I happily discovered Acceptance Commitment Therapy (ACT); masterfully taught in two books,and experienced very positive results!
Yet, I was bothered that this therapy was very secular, focusing on traits and tendencies (like fight/flight) resulting from our evolving from creatures thatcrawled from the sea and cavemen.Many people who believe in this seekspirituality, but avoid religion. I wantedmy faith to be central to my healing.
Alumni Webcasts Available at:www.byui.edu/alumni
Happily, I participated in a BYU-Idaho Alumni webcast by Dr. Nathan Williams who shared the Lessons the Prophet Joseph Smith learned from the Lord while in Liberty Jail. The title was called “If, Know,Therefore” and provides a fantastic framework for healingvery much in alignment with ACT!
IF
D&C 122:
5 If thou art called to pass through tribulation; if thou art in perils (x3) . . . .
6 If thou art accused with all manner of false accusations; if thine enemies fall upon thee; if they tear thee from the society of thy father and mother and brethren and sisters; and if with a drawn sword thine enemies tear thee from the bosom of thy wife, and of thine offspring . . .
7 And if thou shouldst be cast into the pit, or into the hands of murderers, and the sentence of death passed upon thee; if thou be cast into the deep; if the billowing surge conspire against thee; if fierce winds become thine enemy; if the heavens gather blackness, and all the elements combine to hedge up the way; and above all, if the very jaws of hell shall gape open the mouth wide after thee . . .
Because of the Fallwe will have hard times,trials, and adversity!
IF KNOW
V 7 know thou, my son, that all these things shall give thee experience, and shall be for thy good.
V 9 God shall be with you forever and ever
Yet, the Lord assures us that our trials can and will be for our goodand God will be with us always!
IF KNOW THEREFORE
V9 Therefore, hold on . . . fear not [and] cheerfully do allthings that lie in your power (123:17)
But, we must do our part by trusting in Him and cheerfullytaking positive actions!
IF KNOW THEREFORE FOR MY GOOD
Know thou, my son, that all these things shall give thee experience, and shall be for thy good (D&C 122:7)
In the end, our trials, adversity, and challenges will be for our good,part of Heavenly Father’s plan for our growth and eternal progression!
Is it possible to combine the Lessons from liberty Jail with Acceptance Commitment Therapy (ACT)?
Dr. Dallas JohnsonBYU-Idaho CounselingACT Certified
Dr. Nathan WilliamsBYU-Idaho ReligionJoseph Smith Scholar
Dr. Gary PurseBYU-Idaho ReligionMeditation Scholar
With the help of my friends atBYU-Idaho, we created a healingplan that combines the Lessons fromLiberty Jail with ACT!
IF KNOW THEREFORE FOR MY GOOD Accept Thoughts Choose Values Take Action
PEACE VISION AGENCY BECOME
The model includes three lines. The first are the principles from Liberty Jail, the second are the practices from ACT, and the third are the promises.
IFAccept Thoughts
PEACE
It was meant to be that life would be challenge. To suffer some anxiety, some depression, some disappointment, even some failure is normal. Teach our members that if they have a good, miserable day once in while, or several in a row, to stand steady and face them. Things will straighten out. There is a great purpose in our struggle in life. President Boyd K. Packer
There is great value in our trials!
STRUGGLE OF THE EMPEROR MOTH A biologist found the cocoon of an emperor moth and took it into his lab for study. It sat on his lab table for quite a while. Finally, the cocoon began to tremble as the moth made its efforts to get out into the world. The scientist noticed that the cocoon was shaped like a bottle: wide at the bottom but very narrow at the top. The top was made of a concrete-like substance. The scientist thought, “There’s no way the moth will make it through that hard material.”He watched the cocoon for a while, getting more and more impatient. Finally he decided to help the moth out. He took a tiny pair of scissors and carefully cut through the hard, concrete-like material, opening the cocoon at the top. The moth popped out almost instantly. The biologist waited for the moth to spread its beautiful wings and show its pretty colors, but nothing happened. The moth was misshapen, with a huge body and very tiny wings. It finally died, unable to lift itself off the ground. The scientist began to read about the emperor moth, trying to figure out what had happened. Other people had made the same mistake he had, trying to help the moth into the world. It seems there is a purpose for the moth’s cocoon being shaped the way it is. In order for the moth to fit itself through the narrow neck of the cocoon, it must streamline its body. The fluids in its body are squeezed into the wings, which make them large and the body small. When it finally emerges into the world, the emperor moth is a creature unsurpassed in beauty. The scientist realized that by trying to spare the moth what he considered unnecessary hardship, he had actually done it a disservice.
IFAccept Thoughts
PEACE
[ ]The Golden Mean
Courage Caution
Aristotle taught about the Golden Mean, where we should seek a balance betweenopposite traits, like courage and caution!
IFAccept Thoughts
PEACE
[ ]The Golden Mean
Aversion (Avoidance) AttachmentAs we struggle, there are strong tendencies to avoid those things that cause pain, or desperately seek or cling to (attachment) remedies that bring some relief! Both of these extremes may lead to a life out-of-balance.
IFAccept Thoughts
PEACE
A pebble held close to the eye appears to be a gigantic obstacle. Cast on the ground, it is seen in perspective. Likewise, [the] problems or trials in our lives need to be viewed in perspective... No matter how difficult something you or a loved one faces, it should not take over your life and be the center of all your interest. Challenges are growth experiences, temporary scenes to be played out on the background of a happy life. Don’t become so absorbed in a single event that you can’t think of anything else or care for yourself or for those who depend upon you.
Elder Richard G. ScottOur trials can become a hyper-focus and self-consuming!
WORRYAll that we can see and focus on!
MatthewBYUIChristopher
JENNA
Emrie
FRIENDS
MIS
SION
ARY
WOR
K
MOM
PHOT
OGR
APHY
Callings
COOPERMY FAITH
ALUMNI
Tetons
HIKING
ISAAC
CINDY
P2B
FamilyHistory
CES
DAD
FAITH
TEM
PLE
NEIGHBORS
BENTLEY
Adventure
CHANDLER
Scrip
ture
s
Aubre
y
Chris B.
Outd
oors
Work
The
Church
BikeRides
Health
WORRY
Yet, our worry and trials are just PART of us and put into proper perspective, just a small part!
IFAccept Thoughts
PEACE Mind The Gap
The first acceptance practice is to “mind the gap”. Instead of avoidance or attachment, just sit with the pain. Accept it. Stay with it. And heal.
IFAccept Thoughts
PEACE Mind The Gap
Our natural stimulus response inclination will be either aversion (avoidance), or attachment!
IFAccept Thoughts
PEACE Mind The Gap
Instead, when we “mind the gap” we create space, allowing our inner wisdom to guide wiser more balanced responses!
IFAccept Thoughts
PEACE Mind The Gap
From a gospel perspective, it is within this space where we can be more open to guidance from the “Light of Christ” and the “Holy Ghost!” This is where the enabling power of the Atonement can be most effective.
IFAccept Thoughts
PEACE
Sstop
Ttake a
deep breath
Aaccept things
as they are Aask yourselfwhat you reallywant
Rreact in a positive way(aligned with values)
STA2R
A very good acceptance practice is STA R, which is illustrated in this graphic.
2
IFAccept Thoughts
PEACE
Another acceptance practice is the “observing mind.” Picture your mind as a pasture and thoughts as horses. When a horse (thought) enters the pasture, you can ride it or try to chase it away. Both of these choices will just make the horse more entrenched. Better yet, just acknowledge the horse and go back to acting on values. The horse will soon leave on its own accord.
IFAccept Thoughts
PEACE
Thoughts = FACT or FICTION
Worry = Unlikely Maybes
What to do with worry – it’s up to you!
FICTION
Remember most thoughts (even the scary ones) are just stories and almost always fictional. It is our judgment/evaluation that causes us to fuse with an unwanted thought.
IFAccept Thoughts
PEACE
Reality
Imagined
Suffering
The root of depression is mourning the past. The catalyst for worry is imagining something bad is yet to come. Acceptance helps us live in the present and diffuses unwanted/scary/fictional thoughts.
IFAccept Thoughts
PEACE
D&C 123:17• Cheerfully• Stand Still• With Faith• To see the Lord’s will
Other practices:• H.E.A.L.• Urge Surfing• Mindful Eating, Walking• Notice 5 Things• Bridal Meditations
Other solid practices are outlined in the book.
IF KNOWAccept Thoughts Choose Values
PEACE VISION
Who do I want to become = Vision
What Matters Most = ValuesThe first step in choosing values is to identify your mission/vision statement.
IF KNOWAccept Thoughts Choose Values
PEACE VISION
The Three Parts of PurposeClayton M. Christensen
1. Likeness or “the person I want to become”2. Becoming Committed3. Finding the Right Metric
• A man who is dedicated to improve the lives of other people• A kind, honest, forgiving, and selfless husband, father, and friend• A man who just doesn’t believe in God, but who believes God
IF KNOWAccept Thoughts Choose Values
PEACE VISION
• A man who is dedicated to improve the lives of other people• A kind, honest, forgiving, and selfless husband, father, and friend• A man who just doesn’t believe in God, but who believes God
What are his Values?• Dedication• Service• Spouse• Children• Friends• Faith• Discipleship
IF KNOWAccept Thoughts Choose Values
PEACE VISION
Have to(fear)
Ought to(guilt)
Want to(love)
The first practice of choosing values is to identify the things you love to do!
IF KNOWAccept Thoughts Choose Values
PEACE VISION
The second practice is to pick a time when you were most happy. What was right in your life? What does this say about what you value?
IF KNOWAccept Thoughts Choose Values
PEACE VISION
Now, pick a time when you were the most sad. What was wrong or missing? What does this say about your values?
IF KNOWAccept Thoughts Choose Values
PEACE VISION
The next activity is to pretend you just came across a burning building. Perhaps it is your home. What would be willing to go into the home to rescue? What does this say about your values?
IF KNOWAccept Thoughts Choose Values
PEACE VISION
Finally, ponder for a few moments what you are most inclined to spend your time, money, and energy on. What does this say about your values?
IF KNOWAccept Thoughts Choose Values
PEACE VISION
J.O.Y.(2 NEPHI 2:25)
What are his Values?• Discipleship (J)• Faith (J)• Service (O)• Spouse (O)• Children (O)• Friends (O)• Dedication (Y)
In the Book of Mormon we learn that men are to have JOY. One way to get to joy is to make the word the acronym J.O.Y. – which means Jesus first, others second, yourself third. You might want to rank your values using the J.O.Y. model.
IF KNOWAccept Thoughts Choose Values
PEACE VISION
"Only when you lift a burden, God will lift your burden. Divine paradox this! The man who staggers and falls because his burden is too great can lighten that burden by taking on the weight of another's burden. You get by giving, but your part of giving must be given first.”
President Spencer W. Kimball
The J.O.Y. principle is illustrated by this quote from President Spencer W. Kimball.
IF KNOW THEREFORE Accept Thoughts Choose Values Take Action
PEACE VISION AGENCY
Weak is he who permits his thoughts to control his actions; strong is he who forces his actions to control his thoughts
Og MandinoActing on values is the key to healing as illustrated by this quote by Og Mandino.
IF KNOW THEREFORE Accept Thoughts Choose Values Take Action
PEACE VISION AGENCY
Weak is he who permits his [worries] to control his actions; strong is he who forces his actions to control his [worries]
Og MandinoActing on values is the key to healing as illustrated by this quote by Og Mandino.
IF KNOW THEREFORE Accept Thoughts Choose Values Take Action
PEACE VISION AGENCY
Therefore Stop
Therefore Start
Therefore Accept
Therefore implies taking action and there are likely things in our lives that we should stop doing, start doing, or just accept.
Importance:
Satisfaction:
0Not important
1Moderately Important
2Very Important
0Not Satisfied
1Moderately Satisfied
2Very Satisfied
Is there a discrepancy? If so, why? (what are the barriers?)
How do you feel about this value in action?
Value = My Children
This exercise will help you identify how you are doing with each of your values.
This worksheet is provided in the book and will guide you through the practices.
IF KNOW THEREFORE FOR MY GOOD Accept Thoughts Choose Values Take Action
PEACE VISION AGENCY BECOME
Know thou, my son, that all these things shall give thee experience, and shall be for thy good (D&C 122:7)
Becoming is an eternal process and our working trough trials, including anxiety, will in the end be for our good!
IF KNOW THEREFORE FOR MY GOOD Accept Thoughts Choose Values Take Action
PEACE VISION AGENCY BECOME
D&C 123:17 17 Therefore, dearly beloved brethren, let us cheerfully do all things that lie in our power; and then may we stand still, with the utmost assurance, to see the salvation of God, and for his arm to be revealed.
The Final Therefore!
The final verse in the Liberty Jail revelations reminds us that if we do all in our power, and with faith, stand still; we will see the Lord’s hand and will in our lives.
https://lessonsfromlibertyjail.com
The most beautiful people we have known are those who have known defeat, known suffering, known struggle, known loss, and have found their way out of the depths. These persons have an appreciation, a sensitivity, and an understanding of life that fills them with compassion, gentleness, and a deep loving concern. Beautiful people do not just happen.
Elisabeth Kübler-Ross
