Steven C Hayes on how to ACT on your thoughts (re-release)

Steven C. Hayes is one of the godfathers of modern American psychology - and Nevada Foundation Professor in the Behavior Analysis program at the Department of Psychology at the University of Nevada. An author of 44 books and nearly 600 scientific articles, his career has focused on an analysis of the nature of human language and cognition and the application of this to the understanding and alleviation of human suffering. He is the developer of Relational Frame Theory, an account of human higher cognition, and has guided its extension to Acceptance and Commitment Therapy (ACT), a popular evidence-based form of psychotherapy that uses mindfulness, acceptance, and values-based methods.

Chords/lyrics to the song:

VERSE 

F 

Most of us live in a state of constant confusion 

F 

As automatic thoughts cause circuitous delusions 

Bf 

We don't want these feelings 

F 

So choose distractions

But with simple exercises, your mind can be taught 

To watch the act of thinking without entangling in thoughts 

Welcome emotions 

Hold them to the light

Bf                               C 

Defuse your thoughts, choose how to react 

Defuse your thoughts, choose how to react

VERSE 

For a minute let your mind go wherever it wants 

Then write down the thoughts you had, every little point 

When you've let the fish run 

Reel him in

Now disobey on purpose the dictator within 

Write down the phrase "I cannot walk around this room" 

Then read it outloud 

While you walk around

Or give your mind a name, and listen to it speak 

Politely as you would to any stranger you meet 

And agree or disagree 

Respectfully

Defuse your thoughts, choose how to react 

Defuse your thoughts, choose how to react

MIDDLE (whispering and downbeat) 

Bf  

For sticky thoughts 

C 

Sing them away 

Dm 

To the tune of 

F 

Happy Birthday

Or write them down 

And carry them with you 

Wherever you go 

Through your day

Bf 

Accept every memory, every faction 

C 

Override rigid reactions

WHISTLING VERSE

VERSE 

So you've noticed now that there's more than one voice 

An argument begins whenever you're faced with a choice 

Does this to-and-fro 

Feel familiar?

Write down what the voices are repeating at you 

Don't think which are appropriate or even true 

See them as quarrelling children 

Watch in amusement

Now your mind's a bus, thoughts are passengers 

But they're distracting your driving and causing a fuss 

Keep your destination sign 

Always in mind

Defuse your thoughts, choose how to react 

Defuse your thoughts, choose how to react 

Defuse your thoughts, choose how to react