Get Out of Your Mind

Transforming your life through acceptance, mindfulness, and values.

Steven C. Hayes Ph.D.

How to Stop Feeling Bad

We all want to feel good, but this desire can easily lead us into a trap of mental avoidance. Here's how to escape.

A Simple Key to True Belonging

The need to belong is one of our most fundamental needs as humans. And yet most of us are horribly bad at it. Here's what you can do about it.

The Simple Guide to Value Triggers

How to live by your highest ideals.

Small Questions for Big Change

Most plans to make a change fail. Here's how to increase your odds at success dramatically.

How to Deal With Obsessions and Compulsions

How to escape the prison of your mind and enjoy true inner freedom.

Don’t Like Meditation? Try This Instead

You don't need to meditate to get the benefits. Here's how.

How to Deal with an Anxiety Attack

Do you struggle with anxiety? Follow these 3 simple steps.

Don’t Feel Motivated? Play The Impossible Game

Learn to do what matters most even without motivation.

“Why Am I Always Like This?”

Most of our daily struggles make sense in light of evolution. Here's what you can and cannot change.

How Humans Create Their Own Evolution

Humans can do something no other animal can do. And it's this quality that allows humans to consciously shape their own evolution.

Four Mindsets to Get Back on Track

Did you slip up and struggle to get back on track? These four mindsets will help you get back in control.

The Principle of “Just Cuz”

Do you quit your resolutions before you see results? This technique might help!

How to Deal With Stress

Do you easily get stressed out? Here's what to do about it!

Why Stress Is Good

More comfort isn't always good, more stress isn't always bad. Here's what can happen if you allow yourself to get more stressed.

How to Deal With Insecurities and Difficult Thoughts

What do we do with difficult thoughts? And how do we handle those aspects of ourselves that we least like?

3 New Approaches to Worry Better

Worrying can suck you down into a deep hole. Here's how to get out again.

“What Good Are Values If You Can’t Live Them?”

Does it feel impossible to do what matters most to you? A different perspective can go a long way!

How To Take Action When You Don’t Wanna

Is your to-do list growing bigger, but you can't make yourself getting started? Read the easy-to-follow steps to overcome inner resistance and start doing the things that matter.

6 Signs You Don’t Know What Matters

Does life feel empty and meaningless? Then you might be chasing the wrong goals.

Enough Already with Syndromes

Lists of signs and symptoms is not telling therapists or people in need of help what they need to know. But what is the alternative? Stefan Hofmann and I have a proposal.

Having a Hard Time Sleeping? Do Nothing!

Do you toss and turn in bed? Can’t get to sleep (or go back to sleep) no matter what you do? New research suggests there may be a path forward, and it isn’t what you think…

Flexibility and Love: Reaching Children With Cartoons

What should children do with painful thoughts and feelings? Some modern cartoonists are giving our children research-based guidance that can compete with toxic cultural messages.

The Orlando Massacre: Why We Hate

The killings in Orlando were an act of hate. But what are we going to do in response? We can fight hate with love, but only if we target the processes that underlie both.

How Many Deaths Will It Take? Prince Is Just the Latest

The news stories say Prince died of an overdose but it was not just of opiates: his death came from our collective overdose on the medicalization of chronic pain.

Overwhelmed: Why Trump is Happening Now

Trump supporters show more prejudiced attitudes, but does that explain Trumpism? If you look deeper, research suggests that the story is more nuanced.

The Zen of Tinnitus Acceptance

Noise for a lifetime meets it match: I don't give a damn

What I Learned About Anxiety by Giving a Talk on Anxiety

34 years ago, I screamed as I hit bottom inside my struggle with panic. By giving a talk on that experience, I learned three things that speak to the nature of anxiety and panic.

Gay Marriage, Racism, and Obamacare: The Challenge of Caring

The gay marriage struggle, modern racism, and the disregard for the poor shown in the opposition to Obamacare all have a common root. We are wired for empathy, but not for a sense of common humanity and emotional openness. The challenge is not that we do not care: it is that we do.

The Mindful Geek

The last 50 years have seen an explosion of anti-smoking campaigns as public health officials realize that smoking is a chief cause of cancer, cardiovascular illness and a host of other diseases. To some extent these campaigns have worked: We are seeing a dramatic reduction in smoking among younger generations. Good progress, but frankly it isn’t enough.

shaking hands

Moving Toward Compassion in the Psychological Sciences

We practice a kind of hypocrisy in the behavioral health area that’s not only embarrassing but counterproductive.

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