Higiene e Saúde

ACCEPTANCE AND COMMITMENT THERAPY

ACCEPTANCE AND COMMITMENT THERAPY

The goals of acceptance are to change your aim from getting rid of unpleasant emotions to fully experiencing them in service of achieving your desired goals. Anyone can follow the steps, which are as follows:

1. Practice "defusing” your judgment from your emotions. Labeling your feelings as negative and your thoughts as truths tends to extend your desire to avoid them to the circumstances and/or actions that stir them up. You need to break this link to become more capable of taking the action you need to achieve your desired goals—or to stop maladaptive behaviors like relationship sabotage or drug abuse designed to prevent you from feeling or thinking unpleasant things.
2. Clarify your goals. You may not even be aware of some of them, so impossible might they seem because of the painful feelings that even contemplating them stirs up.
3. Commit to behaviors that will enable you to achieve your goals. You must decide that you're going to achieve your goals no matter how much pain striving toward them may cause you.
4. Accept the impossibility of ceasing to feel unpleasant emotions. You will never, ever succeed in feeling only good. So stop trying. Seek to become strong enough to tolerate feeling bad.

https://www.psychologytoday.com/blog/happiness-in-world/201306/the-secret-achieving-anything-you-want

Como montar um horário de estudo

Aprender: como estudar?

A Tartaruga e a Lebre

A história da Tartaruga e da Lebre

Teste de Atenção Selectiva

Atenção Selectiva

Desafio das Cores

Teste de Cores

Acceptance and Commitment Therapy (ACT)

 Acceptance and Commitment Therapy (ACT) is a type of psychotherapy that helps you accept the difficulties that come with life. ACT has been around for a long time, but seems to be gaining media attention lately. Categorically speaking, ACT is a form of mindfulness based therapy, theorizing that greater well-being can be attained by overcoming negative thoughts and feelings. Essentially, ACT looks at your character traits and behaviors to assist you in reducing avoidant coping styles. ACT also addresses your commitment to making changes, and what to do about it when you can't stick to your goals.

ACT focuses on 3 areas:

Accept your reactions and be present
Choose a valued direction
Take action.

Acceptance

Whether it be a situation you cannot control, a personality trait that is hard to change or an emotion that overwhelms, accepting it can allow you to move forward. Obsessing, worrying and playing things over and over keep you stuck. In this sense, asking why can leave you helpless. ACT invites you to accept the reality and work with what you have.

Some acceptance strategies include:

1. Letting feelings or thoughts happen without the impulse to act on them.
2. Observe your weaknesses but take note of your strengths.
3. Give yourself permission to not be good at everything.
4. Acknowledge the difficulty in your life without escaping from it or avoiding it.
5. Realize that you can be in control of how you react, think and feel.

Defusion

Another aspect of ACT is the skill-set of learning how to cognitively defuse psychologically heightened experiences. Defusion involves realizing thoughts and feelings for what they really are, like passing sensations or irrational things that we tell ourselves - instead of what we think they are like feelings that will never end or factual truths. The goal of defusion is not to help you avoid the experience, but to make it more manageable for you.

Some defusion strategies include:

1. Observe what you are feeling. What are the physical sensations?
2. Notice the way you are talking to yourself as these feelings are experienced.
3. What interpretations are you making about your experience? Are they based in reality?
4. Grab onto the strands of your negative self-talk and counter them with realistic ones.
5. Now re-evaluate your experience with your new-found outlook.

Acceptance and Commitment Therapy is not a long term treatment. The ACT experience of reworking your verbal connections to thoughts and feelings, known as comprehensive distancing, can be extremely helpful in the treatment of depression, anxiety and many other psychological disorders. For a good reference on ACT, link here.

https://www.psychologytoday.com/blog/two-takes-depression/201102/acceptance-and-commitment-therapy

Compreender a baixa visão

Hoje deixo-vos aqui um documento que encontrei no slideshare sobre a baixa visão.

Compreender baixa visao from laruzinha

Documentário sobre Sigmund Freud muito interessante

Caros leitores,

hoje trago-vos um documentário sobre Sigmund Freud que encontrei no Youtube e que achei muito interessante.

A multi deficiência no contexto educativo

Caros leitores,

hoje deixo aqui uma apresentação que vi no slideshare acerca da multi deficiência.

Multidefici�ncia no Contexto Educativo - Comunica��o Alternativa para o Multideficiente from andreadc

Aconselho ainda a visitar o blog da APIE http://edif.blogs.sapo.pt/

O efeito de espetador

Uma das questões que por norma ouvimos de muitos membros da comunidade educativa é que as crianças e jovens de hoje não têm as características de outros tempos, certo que em parte essa afirmação pode estar correta, não nos podemos esquecer que existem pormenores no que se refere à psicologia social que nos levam a ter determinados comportamentos, ainda que não nos pareçam lógicos.

Em baixo deixamos um vídeo acerca do efeito de espetador (bystander effect), que apesar de estar em inglês dá para perceber bem a característica do fenómeno.

O efeito de espetador é um fenómeno que está na origem de muitos exemplos de não se ajudar desconhecidos numa aflição (neste vídeo numa das partes o ator grita mesmo por ajuda e ninguém o socorre). De acordo com os estudos verifica-se que quanto maior é o grupo em que a pessoa está ou pensa estar, menor será a probabilidade de ir ajudar o desconhecido. Uma das razões para este comportamento é a difusão da responsabilidade (ninguém pensa que a responsabilidade seja sua, pois outros também têm o direito de atuar). Assim se explica que muitas vezes sejam praticados atos hediondos perante uma multidão impávida e serena.

Mudando o paradigma da Educação

Interessante... entre muitas das ideias defendidas pelo autor da palestra há uma que me chamou a atenção que remete para a reflexão da educação do Séc. XXI e que refere que o sistema nacionais de educação estão sendo reformulados em grande parte devido à globalização e a fatores monetários.