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Building Confidence with Acceptance & Commitment Therapy (ACT) Techniques

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Interview with bestselling author Dr. Russ Harris on how to use Acceptance and Commitment Therapy (ACT) techniques to build self-confidence. Covers the importance of competence, having reasonable expectations, dealing with fear and anxiety, overcoming negative thoughts, and using mindfulness and personal values to get unstuck while on the road to developing true inner confidence.

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Building Confidence with Acceptance & Commitment Therapy (ACT) Techniques

  1. 1. Building Confidence with Acceptance & Commitment Therapy (ACT) Techniques Dr. Russ Harris Author of The Confidence Gap: From Fear to Freedom Interviewed by Graham Stoney Author of Confident Man
  2. 2. What Is Confidence? <ul><li>Two Definitions: </li><ul><li>A feeling of certainty or assurance
  3. 3. An act of trust or reliance </li></ul><li>Taking action leads to the feeling
  4. 4. Step outside our comfort zone
  5. 5. Competence precedes confidence
  6. 6. It's like learning to ride a bike
  7. 7. #1 Rule: Action comes first </li></ul>
  8. 8. Russ Harris's Story <ul><li>Ran Happiness workshops based on ACT
  9. 9. Therapists lacked confidence to use it
  10. 10. Struggled with a lack of self-confidence
  11. 11. One of the most common things people need help with
  12. 12. Most popular books missed the point </li></ul>
  13. 13. Why Don't Popular Techniques Work? <ul><li>Positive feelings disappear when challenged
  14. 14. Learn a new way of responding to anxiety
  15. 15. Everyone experiences fear
  16. 16. You must step outside your comfort zone
  17. 17. Practice the skills and you get confidence </li></ul>
  18. 18. Dealing with Fear and Anxiety <ul><li>The problem is the way we respond
  19. 19. These thoughts & feelings are normal
  20. 20. Avoidance leaves us stuck in a trap: </li><ul><li>“ I have to feel confident before I do what matters” </li></ul><li>Respond with expansion
  21. 21. Make room for these feelings
  22. 22. Stop struggling with them </li></ul>
  23. 23. Mindfulness <ul><li>State and attitude of openness
  24. 24. Handle fear & anxiety in a new way
  25. 25. Let thoughts come and go, like cars
  26. 26. Don't get caught up in them or struggle
  27. 27. Channel the anxiety to enhance performance
  28. 28. Drop the “Oh no!” </li></ul>
  29. 29. Changing Our Attitude <ul><li>Labels make a difference
  30. 30. No quick fix
  31. 31. Thoughts & Feelings are transient </li><ul><li>“I am anxious” vs
  32. 32. “I'm having feelings of anxiety” </li></ul><li>Notice the bodily feelings
  33. 33. Stop trying to avoid or fight with it
  34. 34. Adopt a Child-like curiosity </li></ul>
  35. 35. Expansion <ul><li>Make room for all feelings
  36. 36. Our society is obsessed with feeling good </li><ul><li>This goes against reality </li></ul><li>Uncertain situations will always exist
  37. 37. Expecting to feel confident in every situation is unrealistic </li></ul>
  38. 38. Meaning and Values <ul><li>Is it important to you?
  39. 39. Start taking actions on faith
  40. 40. Detach yourself from outcomes
  41. 41. Make your self-talk realistic
  42. 42. Is this action in line with my values? </li></ul>
  43. 43. Example: Lance Armstrong <ul><li>Highly successful
  44. 44. Everyone thinks he's really confident
  45. 45. Fears failure like everyone else
  46. 46. People don't talk about their fears much
  47. 47. Helps motivate him
  48. 48. Turn anxiety into an ally </li></ul>
  49. 49. Want to Hear More? The interview goes on to cover: <ul><li>Normalizing confidence, fear and anxiety
  50. 50. Powerfully overcoming phobias
  51. 51. Overcoming fear of Failure. And More! </li></ul>The full interview is available as a free bonus when you purchase your copy of Confident Man at http://ConfidentMan.net/ebook