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can you be more specific?
Can you be more specific? What exercise are you referring to?
What are the numbers? Cog-Defusion
There is an cognitive defusion exercise or perhaps it is exerciese to highlight language traps called "What are the numbers". Can anyone speak to how this is done?
What are the numbers exercise
Hi Ben, here's a description of the exercise from the ACT for OCD protocol by Michael Twohig.
"Many clients with OCD report that many situations trigger the obsession. This can be troublesome for the client because these events are often not within the client’s control. This exercise helps the client see the futility of control.
Therapist: "Suppose I came up to you and said: I'm going to give you three numbers to remember. It is very important that you remember them, because several years from now I'm going to tap you on the shoulder and ask "what are the numbers?" If you can answer, I'll give you a million dollars. So remember, this is important. You can't forget these things. They're worth a million bucks. OK. Here are the three numbers: Ready? .... 1, ... 2, ... 3. Now ... what are the numbers?"
Client: "1, 2, 3."
Therapist: "Good. Now don't forget them. If you do, it'll cost you a lot. What are they?"
Client: (laughs) "Still 1, 2, 3."
Therapist: "Super. Do you think you'll be able to remember them?"
Client: "I suppose so. If I really believed you I would."
Therapist: "Then believe me. A million dollars. What are the numbers?"
Client: "1, 2, 3."
Therapist: "Right. Now if you really did believe me (actually I lied) it's quite likely that you might remember these silly numbers for a long time."
Client: "Sure."
Therapist: "But isn't that ridiculous? I mean, just because some smart-ass therapist wants to make a point here, you might go around for the rest of your life with "1, 2, 3" stuck in your head. For no reason that has anything to do with you. Just an accident, really. The luck of the draw. You've got me as a therapist, and next thing you know you have numbers rolling around in your head for God knows how long. What are the numbers?"
Client: "1, 2, 3."
Therapist: "Right. And once they are in your head, they aren't leaving. Our nervous system works by addition, not by subtraction. Once stuff goes in, it's in. Check this out. What if I say to you, it's very important that you have the experience that the numbers are not 1, 2, 3. OK? So I'm going to ask you about the numbers and I want you to answer in a way that has absolutely nothing to do with 1, 2, 3. OK? Now, what are the numbers?"
Client: "4, 5, 6."
Therapist: "And did you do what I asked you?"
Client: I thought "4, 5, 6" and I said them."
Therapist: "And did that meet the goal I set? Let me ask it this way: How do you know 4, 5, 6, is a good answer."
Client: (chuckles) "Because they aren't 1, 2, 3."
Therapist: "Exactly! So 4, 5, 6 still has to do with 1, 2, 3 and I asked you not to do that. So let's do it again: Think of anything except 1, 2, 3--make sure your answer is absolutely unconnected to 1, 2, 3."
Client: "I can't do it."
Therapist: "Me neither. The nervous system works only by addition--unless you get a lobotomy or something. 4, 5, 6 is just adding to 1, 2, 3. 1, 2, 3 is in there and these numbers aren't leaving. When you're 80 years old, I could walk up to you and say, "What are the numbers?" and you might actually say "1, 2, 3" simply because some dope told you to remember them! But it isn't just 1, 2, 3. You've got all kinds of people telling you all kinds of things. Your mind has been programmed by all kinds of experiences. [add a few relevant to the client, such as 'So you think 'I'm bad' or you think 'I don't fit in.'] But how do you know that this isn't just another example of 1, 2, 3? Don't you sometimes even notice that these thoughts are in your parents’ voices or are connected to things people told you?" If you are nothing more than your reactions, you are in trouble. Because you didn't choose what they would be, you can't control what shows up, and you have all kinds of reactions that are silly, prejudiced, mean, loathsome, scary, and so on. You'll never be able to win at this game."
Seeing that reactions are programmed undermines both the credibility of engaging in a successful struggle against undesirable psychological content (because these reactions are automatic conditioned responses) and the need for this struggle (since they do not mean what they say they mean). "I'm bad" is not inherently any more meaningful than "1, 2, 3."
-Mike Levin