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How ACT therapy can help you quit smoking
A Q&A with Dr. Lilian Dindo
As part of our campaign in support of the Great American Smokeout this week, which encourages people to try (or try again!) quitting smoking and tobacco use, we spoke with Dr. Lilian Dindo, a clinical psychologist and assistant professor at Baylor College of Medicine. She spoke with us about an innovative type of therapy called Acceptance and Commitment Therapy (ACT), how it can help you quit smoking for good (and do a lot of other things better – like cope with negative thoughts or stress) and why compassion for ourselves and others is so important.
Nano: For those who aren't familiar, what are the main tenets of ACT therapy?
Dr. Dindo: ACT is a scientifically-based approach that aims to help people live richer and more meaningful lives with less struggle. It really starts with the premise that pain – whether it's in the form of sadness, anxiety, disappointment, illness – are inevitable features of being human. If you're going to live life, these things are going to happen. The idea is that we can respond to life's challenges with inflexibility or struggle or we can respond with flexibility and struggle less by cultivating greater resilience.
Nano: What are the hallmarks of a resilient person and how do you cultivate resilience?
Dr. Dindo: Resilient people are people who can do things that are hard, day by day, with purpose. So this can really apply to anyone – whether you're trying to quit smoking, cope with depression, be a more competitive athlete or a better business person.
In ACT therapy, we try to cultivate six key skills that have been shown to be related to greater resilience.
Nano: Tell us the skills!
Dr. Dindo: They are:
- Willingness – being open to experiencing internal experiences, both pleasant and painful, directly. The opposite of this is avoidance – think of avoiding the discomfort of experiencing a cigarette craving by smoking to feel better in the short-term, for instance.
- Cognitive Defusion – the ability to have distance from our thoughts and recognize that they don't control our behavior. The opposite of this is cognitive fusion, or that idea that when you think "I need a cigarette," it really means you need a cigarette – or that when you think "I can't quit smoking because I have no willpower," it really means that you have no willpower.
- Awareness – the ability to be present in the moment; paying attention on purpose in the present for the sake of doing something that matters. The opposite of this is being on automatic pilot. Often habits like smoking are done on auto pilot and can become a mindless activity.
- Perspective-Taking – stepping back to notice the stories we've built about ourselves in our minds; the ability to also see things from different perspectives. The opposite is an attachment to a "story" we have about ourselves. For example, if you've firmly given yourself the identity of "smoker," that can become a self-fulfilling prophecy where you behave in ways that are consistent with that "story."
- Values – identifying the people and things that matter to us most. Nietszche had a great saying that went, "He who has a why to live for can bear with almost any how." I love that because if you keep in mind why it's worthwhile to stop smoking or sit with the discomfort of a craving, you can figure out how.
- Committed Action – identifying the actions you want to live by that reinforce your values. This is really how you want to behave on a day-to-day basis. It's important to keep in mind that we don't spend all of our time being perfect, values-driven humans, but if we identify the path we want to be on, we can notice when we've strayed from the path and gently lead ourselves back to it.
Nano: What are some of the challenges of applying this philosophy to quitting smoking?
Dr. Dindo: While a lot of mainstream programs for smoking cessation will teach you to avoid cravings and triggers for smoking (which helps reduce discomfort in the short-term), ACT therapy teaches you how to deal with those uncomfortable thoughts or feelings. We encourage people to "urge surf," or experience riding the wave of a craving and noticing that it actually only lasts a few minutes before it passes (for context, indulging the craving by smoking a cigarette "turns off" the craving in about six seconds).
So, it requires a willingness to face that discomfort head-on and put in some more work upfront, but the science shows that it's incredibly effective. Often, learning that a craving will pass if you just sit with it for a few minutes is a revelation for people. You in fact don't need to "act" on a craving by smoking.
Nano: You mentioned that the science shows that ACT is effective – can you give us some more detail?
Dr. Dindo: Studies have shown that the "avoidance" approaches to quitting smoking actually lead to higher relapse rates over time. If I'm a previous smoker and I go to a bar and see someone smoking, it could be a trigger for me – or if I always used to smoke when I drank coffee, maybe coffee shops could be a trigger for me. You'll have a lot of lifelong triggers that you'll have to work to avoid. But learning how to sit with a craving or trigger is a very effective long-term approach.
One trial by Dr. Gifford and colleagues compared ACT to nicotine replacement therapy for smoking cessation and found that participants in both groups fared equally well at the end of the trial period, but at one year post-trial, more than double of the people in the ACT group had continued to cease smoking compared with the nicotine replacement therapy group.
One researcher – Jonathan Bricker at the Fred Hutchinson Cancer Research Center in Washington – found (based on seven years of research and over $13 million of NIH funding) that ACT was two-three times more effective than government anti-smoking campaigns which focused on avoiding cravings. Even better, members of the ACT group were able to better deal with stress and didn't gain weight in that time period because of the valuable skills they had learned and incorporated into their lives.
Nano: So, how can people access ACT therapy?
Dr. Dindo: You kind find a therapist who practices ACT therapy in-person, but it is a really flexible form of therapy – you can also participate and get results over the phone or through websites or phone apps.
Nano: Smoking can often be trivialized as an addiction – smokers are often asked, "Why don't you just quit?" Can you put in perspective for non-smokers what people who want to quit smoking are really dealing with?
Dr. Dindo: I find it very interesting that the Latin root for the word "addiction" is "dictator." That's really how addiction feels for people – like a dictator who is constantly barking orders and making demands. We also talk about the "craving monster" to put in perspective how cravings can feel like an overwhelming, scary monster that you're constantly fighting with.
For those who don't smoke, it's important to keep in mind that we have an epidemic of unhealthy living right now. Half a billion people are obese and one billion people use tobacco worldwide (40 million Americans). These are two of the most preventable causes of early death – if it were so easy to change, everyone would change. It's important to have compassion and openness for people who are struggling with addiction. We all have our vices.
Nano: Finally, can you tell us one of your favorite ACT therapy success stories?
Dr. Dindo: I worked with a veteran who had served multiple deployments to Iraq and Afghanistan. He was a really lovely guy in his 20s who had PTSD and had become addicted to heroine, was smoking all the time and was quite depressed. When I met him, he felt that he was broken and beyond help. We talked about how he had been through a really hard experience and was trying to cope in the best way he knew how – he had picked up skills that worked in the short term to turn off the pain, the memories and the flashbacks.
He was able to recognize that these strategies were not helpful in the long-term – and that they came with quite a cost. Just this acknowledgement in itself was valuable for him.
We started suggesting facing the cravings as an alternative to avoiding the pain – which was going to be hard, because he would have to face whatever was going to show up in his mind with gentleness and compassion. We talked about what would make that discomfort worth it – one of the motivators that was very important to him was honoring the veterans he had served alongside and lost. The way he had been living was not honoring their memories. So, within a week, he had signed up for community college and was taking classes and had reconnected with a woman who he had hoped to have a relationship with. He relapsed once – but the beauty of it was that he was able to gently steer himself back on track the following week. It's all about being gentle and compassionate towards yourself, noticing when you are off track, and getting back on track towards the life worth living. He was amazing to work with.


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Man Shot to Death in North Hollywood
A 27-year-old man died after he was found shot in a North Hollywood alleyway on Saturday afternoon, police said Sunday.
The gunfire was reported about 6:55 p.m. in an alley near Burbank Boulevard and Whitsett Avenue, the Los Angeles Police Department said in a written statement. The unresponsive man was taken to a hospital, where he was soon pronounced dead.
"The investigation revealed that the victim was walking in the alley when he was approached by a light-colored vehicle," the statement said. "The occupants from the vehicle and the victim had a discussion, and at that time, the victim was struck by gunfire.
A detailed description of the attackers and their car was not available.
Coroner's officials had not yet identified the victim pending notification of family.
Anyone with information was asked to contact the LAPD at 877-527-3247. Tips may also be submitted anonymously to L.A. Regional Crime Stoppers at 800-222-8477.

subset: commoncrawl


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Can we eliminate placebo in ALS clinical trials?
Journal Article
BACKGROUND: Previous studies concluded that the decline in strength in patients with amyotrophic lateral sclerosis (ALS) is a linear function. If so, a patient's natural history might serve as the control, instead of placebo, in a clinical trial. METHODS: A placebo-controlled ALS clinical trial included a natural history phase, followed by a 6-month treatment phase. Each patient's forced vital capacity (FVC) score and maximal voluntary isometric contraction (MVIC) raw scores were measured monthly, standardized, and averaged into megascores. For 138 patients, the arm, leg, FVC, arm+leg combination, and arm+leg+FVC combination megascore slopes during the natural history phase and during the placebo phase were compared. RESULTS: The mean slope of megascores during the natural history phase and the mean slope during the placebo phase were not different for the arm, leg, and arm+leg megascores, but were different for the FVC and arm+leg+FVC combination megascores. CONCLUSIONS: Natural history controls may be useful in ALS exploratory trials that use arm megascore slope as the primary outcome measure. However, there are distinct limitations to the use of natural history controls, so that Phase 3 ALS clinical trials require placebo controls.
Full Text
Duke Authors
Cited Authors
- Bryan, WW; Hoagland, RJ; Murphy, J; Armon, C; Barohn, RJ; Goodpasture, JC; Miller, RG; Parry, GJ; Petajan, JH; Ross, MA; Stromatt, SC; rhCNTF ALS Study Group,
Published Date
- April 2003
Published In
- Amyotrophic Lateral Sclerosis and Other Motor Neuron Disorders : Official Publication of the World Federation of Neurology, Research Group on Motor Neuron Diseases
Volume / Issue
- 4 / 1
Start / End Page
- 11 - 15
PubMed ID
- 12745612
Pubmed Central ID
- 12745612
International Standard Serial Number (ISSN)
- 1466-0822
Digital Object Identifier (DOI)
- 10.1080/14660820310006661
- eng
Conference Location
- England


text: Lecture The gang: an augmented reality 27 Nov 2019, 4:00pm - 6:00pm Screen 1, 5 Media Research Building Event overview Cost Free, all welcome Department Anthropology Contact anthropology(@gold.ac.uk) with Christina Jerne, Centre for Global Criminology, Department of Anthropology, University of Copenhagen. Part of Autumn Term seminar series. 'Augmented reality' refers to a mediated environment that adds some element to human experience of the world, without isolating the body in a particular space for a fixed duration, like in the case of 'virtual reality'. In this paper, I discuss gang life as a particular type of augmented reality. This has little to do with the digital elements that are usually associated to the term, but more broadly with materials (e.g. weapons, uniforms) and collective practices (e.g. martial arts entrainment, turf wars) that enhance the bodies in the group, in a manner that ultimately keeps the collective compact. Indeed, being part of a gang in many instances pertains to activities that revolve around alterations of speed. Through an ethnographic study of a gang based in Copenhagen, Denmark, I trace instances of acceleration and deceleration in the collective life of the gang. I conclude by reflecting on the implications that a non-representational (Thrift 2008) understanding of gangs might have for designing preventive measures, which currently tend to focus on making these bodies more docile via interventions that structure their time (e.g. education/labour), or punitive measures, which restrict their movement through space (e.g. curfews/detention). Image credit: by Lucrezia Carnelos on Unsplash Dates & times Date Time Add to calendar 27 Nov 2019 4:00pm - 6:00pm apple google outlook Accessibility If you are attending an event and need the College to help with any mobility requirements you may have, please contact the event organiser in advance to ensure we can accommodate your needs. Event controls


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Our hard-working Action UAE-team, headquartered in Dubai, has been shortlisted for both SABRE EMEA, the world's largest PR industry awards, and SPIA Middle East, the UAE's leading sports industry honours. The SABRE Middle East category shortlist recognises the team's incredible work on the Dubai debut of Big Bad Wolf Book Sale, a project for Ink Readable Books. The SPIA ME nomination for…
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APPLETON, Wis. -- The Lawrence University volleyball team faces a pair of critical Midwest Conference matches this weekend as the Vikings attempt to make the league tournament for the second consecutive season. One win would guarantee Lawrence a place in the four-team Midwest Conference Tournament.
Opponent: Lawrence vs. Grinnell (14-7, 3-3 MWC)
When and Where: Friday, Oct. 20, 7 p.m., Alexander Gymnasium
Series Record: Lawrence holds a 9-8 advantage over Grinnell, and the Vikings have won four of the last seven against the Pioneers.
Live Video: Lawrence vs. Grinnell
Opponent: Lawrence vs. Cornell (19-5, 7-0 MWC)
When and Where: Saturday, Oct. 21, 1 p.m., Alexander Gymnasium
Series Record: Cornell has a 6-2 edge in the series going back to 2000. The Rams have won six straight over Lawrence.
Live Video: Lawrence vs. Cornell
Fast Fact: Lawrence is building its endurance this season with a plethora of five-set matches. With last Saturday's 3-2 victory at Lake Forest, Lawrence has played a school-record nine five-set matches this season. Lawrence had never played more than six five-setters in a season prior to that. Lawrence is 5-4 in five-set matches this season.
Opponent: Lawrence at Monmouth (10-6-0, 5-2-0 MWC)
When and Where: Saturday, Oct. 21, 11 a.m., Peacock Memorial Athletic Park, Monmouth, Ill.
Series Record: In a series that started in 1997, Lawrence holds a 10-6-3 advantage. The Scots have won the last two meetings.
Live Video: Lawrence at Monmouth
Fast Fact: Rookie goalkeeper Katlyn Seiffert recorded her top two save totals of the season during the past week. Seiffert made a season-high 20 saves at UW-Oshkosh and stopped 17 shots a few days later against Grinnell.
Opponent: Lawrence at Monmouth (2-11-1, 1-4-1 MWC)
When and Where: Saturday, Oct. 21, 1:30 p.m., Peacock Memorial Athletic Park, Monmouth, Ill.
Series Record: In a series that goes back to 1997, Lawrence holds a 12-6-2 edge over Monmouth, and the Vikings have won three of the last five against the Scots.
Live Video: Lawrence at Monmouth
Fast Fact: The Vikings endured a pair of tough losses last weekend. Lawrence played to a near statistical dead heat with Cornell but lost 3-0. The following day against Grinnell, the Pioneers got a deflection off a defender for one goal and benefited from a free kick in the final seconds of the first half for another goal. Lawrence also had a goal wiped off the board as time expired in the second half.
FOOTBALL (1-5, 0-2 MWC North)
Opponent: Lawrence at St. Norbert (4-2, 2-0 MWC North)
When and Where: Saturday, Oct. 21, 1 p.m., Schneider Stadium, De Pere, Wis.
Series Record: In a series that dates to 1916, St. Norbert holds a 28-13-2 advantage. The Green Knights have won 19 straight against Lawrence, and the Vikings' last win was a 27-24 victory in 1997.
Live Video: Lawrence at St. Norbert
Fast Fact: Lawrence rookies made some big plays against Macalester. Speedy wide receiver Will Nichols caught a 91-yard touchdown pass from freshman quarterback D'Andre Weaver. That is the third-longest pass play in Lawrence history. Rookie running back Ethan Simmons had a breakout performance with 10 carries for 91 yards and a touchdown.
Event: All-Wisconsin Showcase
When and Where: Saturday, Oct. 21, 1 p.m., Schroeder Aquatic Center, Brown Deer, Wis.
Live Video: None
Fast Fact: Lawrence opens its season with a strong nucleus on both squads. Look for Eryn Blagg, Emei Thompson, Emmi Zheng and Elise Riggle to lead the women's squad, and Travis Charlow and Max Stahl should be among the best on the men's team.


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Anthony Meyo, Director of Jest Media
This project is an interactive projection mapping installation designed to engage and educate the audience about visual projection mapping technology and its modern applications. The audience is invited to interact with the custom created visual projections and alter their content by playing with custom-designed software-programmed midi controllers. Using the controllers, the viewer will be able to manipulate the visual content's colors, scenery, speed, and effects. The physical setup consists of two high-resolution, high-lumen output projectors mounted on top of custom designed pedestals with an adjacent visual control station.
Anthony Meyo, the Director Jest Media is an Akron native that creates immersive and engaging art installations that focus on the intersection of Art, Music and Technology. Anthony is also professional Disc Jockey with international experience offering over 14 years of service.


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|Haberdashers' Aske's Hatcham College
|Ofsted Inspection Rating
|Inspection Date
|26 February 2019
|Pepys Road, New Cross, London, SE14 5SF
|Phone Number
|Age Range
|Religious Character
|Does Not Apply
|Number of Pupils
|1827 (49% boys 51% girls)
|Number of Pupils per Teacher
|Academy Sponsor
|The Haberdashers' Livery Company
|Local Authority
|Percentage Free School Meals
|Percentage English is Not First Language
|Catchment Area Information Available
|Yes, our catchment area data is FREE
Information about this school
The college is much larger than the average-sized school. It is an all-through school, providing for pupils between the ages of three and 18, and operates from three different sites. The proportion of pupils from minority ethnic groups and the proportion of pupils who speak English as an additional language are much higher than those found nationally. The proportion of pupils with SEND is below average. The proportion of disadvantaged pupils supported by the pupil premium grant is broadly average. There are currently a few pupils who are taught at New Cross College, an alternative provision away from the school, for part of the time. The school is governed by the Haberdashers' Aske's Educational Trust and is the lead school of the trust's federation, incorporating two other local academies. The federation has established a teaching school alliance ATLAS which provides a range of programmes for continuing professional development. The federation is led by a chief executive officer who line-manages the principal. The current principal has been in post since September 2018.
Summary of key findings for parents and pupils
This is a good school The principal and leaders at all levels are unswerving in their commitment to improve the life chances of all pupils at the school. After a brief period of decline, the school is now back on track. Standards are improving quickly. Current pupils of all abilities are making better progress than those in the past because teachers' expectations of them are higher. Teaching is strong in all sections of the school, because teachers work hard to develop their professional skills. As a result, pupils make good progress in the main school and sixth form. Trustees and governors know the school thoroughly. They are ambitious for the school and challenge and support senior leaders well. The curriculum is carefully constructed; it is appropriate to pupils' needs and equips them with the skills and knowledge they need for life. Good provision in the sixth form ensures that students achieve well in a range of academic and vocational subjects. Pupils behave well around the school and in lessons. The school's inclusive ethos enriches pupils' spiritual, moral, social and cultural development. Careers education and guidance are key strengths. Staff are effective in supporting pupils' personal development and welfare. Provision in the early years is outstanding. The outside area has been transformed, and children engage happily and enthusiastically in learning and play. They make excellent progress in many areas of learning. Some teachers do not check pupils' progress well enough in lessons or intervene where necessary to improve learning. Sometimes, teachers do not set tasks and activities that deepen the understanding of higher-attaining pupils. Some subject leaders are not sharp enough at using information about pupils' progress to improve the quality of teaching.


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Showing 1-2 of 2
By: Eglitis, Anslavs
Price: $14.25
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However, I think a lot of guys, if interested, would indeed send a text after a couple days of no response. Well, yes. He may have sent the text because she didn't pursue and his ego was hurt a little.added by Damages for Foula on 29.06.2019 in 04:39
It's not unusual to talk about forever, marriage, naming your kids, etc. It's just infatuation doing the talking for now. Probably by then things will die down, and his head will be out of the clouds, thinking a little more clearly. It's OK darling this always happens during the honeymoon stage of a relationship....it lasts between 6 month to a year and a half. Just be honest with him that you would like to wait a year before making any plans.added by Skullery for Foula on 28.06.2019 in 11:37
who is fast enough not to make her wake up ?added by Rossier for Foula on 01.07.2019 in 12:46
nice set on lefty , I for one want moreadded by Garbage for Foula on 29.06.2019 in 09:37
Ryan needs to stop the insanity by dumping her. From here on out it is all going to be a increasingly complicated bunch of lies.added by Matildas for Foula on 04.07.2019 in 05:06
This is my first post and I am in need of some advice please...added by Cilium for Foula on 04.07.2019 in 00:09
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great looking girlsadded by Stemmle for Foula on 03.07.2019 in 19:06
I'm also sure she knows what she did, and she's just trying to remove her guilt by trying to convince herself otherwise.


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Man jailed after hitting a police officer in the face with a drink
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A 19-year-old man has been jailed for a total of eight months for carrying out a number of offences, including hitting a police officer in the face with a drink.
Leigh Marshall, of no fixed abode, also admitted pushing a shopkeeper and being in possession of cannabis.
He was sentenced at Oban Sheriff Court on Wednesday September 11, where procurator fiscal Eoin McGinty said Marshall was approached by police on June 22, 2019, as he was 'clearly under the influence'.
'He was told to go on his way, but as he walked away, he raised his middle finger and shouted at the officers,' Mr McGinty added.
'As they approached him, the accused turned round and threw a plastic cup, with ice and drink, and hit him on the face with it.'
The following day, the accused's was spotted acting suspiciously in an Oban store before entering a changing room.
'One witness noted security tags lying on the floor,' Mr McGinty said. 'She opened the curtain and found the accused placing items into a carrier bag. He stood up and shoved her, causing her to fall back into a display stand.'
The accused then left, leaving the items, but was identified by police using CCTV.
When they attended at his address they noted evidence of drug use. They searched the accused and found 6.1 grams of cannabis. After searching his property, a further 28 grams was found.
In his defence, solicitor Edward Thornton said his client had a serious addiction to Valium, but is now drug free and wishes nothing further to do with the drug.
He said he dealt the cannabis on a low-key basis to make enough to sustain his Valium addiction.
Sheriff Patrick Hughes said there was no alternative to custody due to Marshall's lack of address.
He was sentenced to two months for throwing a drink at a police officer, four months for assaulting the shopkeeper and two months for being in possession of cannabis. The sentences will run consecutively.
His sentence will be backdated to July 26.


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