Moving with Barriers is an Acceptance & Commitment Therapy (ACT) practice to breakthrough anxiety, resentment and other painful emotions.
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WHY WE FEEL ANXIETY?
Suppression and avoidance have detrimental effects over time. As maladaptive strategies, they often tend to work against us rather than in our favor—amplifying the psychological experience we’re trying to escape.
why it works
We are raised and socialized to believe when a barrier comes up, we should get rid of it – overcome it. This makes sense for most aspects in life, but not for our emotions!
The problem with this strategy, is the force it takes to overcome a struggle (like trying to get rid of anxiety or pain) is it ignites the threat-response system.
The threat-response system (limbic system) triggers the Fight-Flight, resulting in higher cortisol and other stress chemicals.
Thus, trying to overcome anxiety results in more anxiety or anger! Moving with Barriers provides a method to take anxiety and other emotions along for the ride.
how it works
Moving with Barriers helps you visualize how emotions function. Learn to listen and trust your present-moment experience, not your thoughts!
The key is to accept your emotions and move with these perceived barriers by taking them along for the ride.
Do not avoid, shame or over-analyze your emotions. Learn to allow, accept and value them, while moving in your desired direction of your values, goals and aspirations in life.
"When our emotional health is in a bad state, so is our level of self-esteem. We have to slow down and deal with what is troubling us, so that we can enjoy the simple joy of being happy and at peace with ourselves."
Jess Scott
HOW it works
Imagine you are driving your “Life Bus,” and you are headed towards accomplishing a certain goal, or simply wanting to enjoy the ride.
Along the way you pick up some unruly passengers, like little monsters, angry thoughts, regrets, shame, and anxiety. Other passengers are feelings of panic, apprehension, neediness, and tension.
They are loud, whiney, and persistent. They even bully you as you drive. “Don’t go there, it’s too dangerous!” “You will fail.” “What makes you think you deserve that?” “You're ugly." "You're not enough."
You try to come up with defenses, arguments and analyzing strategies to quiet them, and make them stop. You also try to ignore them and block out their 'noise.'
You look up and realize you missed a road sign. You are lost and exhausted.
You decide to stop the bus for a few minutes, and give each passenger time and attention. With curiosity and compassion (see Connection Practices), you look them in the eye and listen to them.
They share their concerns and fears. You provide reassurance that you've learned from them.
Back in the driver's seat, you feel calm and more informed, with clear direction and a well-planned map for the future. Your 'passengers' (emotions, beliefs, and memories) feel seen, heard and valued.
The time it took to value your inner-self was essential.
CONNECTION PRACTICES
conscious
anxiety
process
emotions
conscious
complaining
inner connecting
Urge Surfing
UNPACKING
SHAME
SELF-
COMPASSION
SELF-
LEADERSHIP