【CASK EFFECT】0910F阅读全方位锻炼--越障【SCI】 1-14

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【CASK EFFECT】0910G阅读能力基础自测（速度、难度、深度、越障、真题、RAM）
https://bbs.gter.net/forum.php?mod=viewthread&tid=910464&highlight

【CASK EFFECT】0910F阅读全方位锻炼--越障【SCI】汇总贴
https://bbs.gter.net/thread-982020-1-1.html

规则：0 u, r. g$ C/ d+ [4 f5 C

我每天贴出1000字左右的一篇文字7 j) N0 Q, Q- ]( V4 E

没有别的要求，只要大家坚持读完就可以

如果你能坚持一个月，你会发现自己的阅读进化了~
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1、直接在电脑屏幕面前做，虽然GRE阅读是在纸上考，但是这个过程会遏制你做笔记，同时给你的阅读造成视觉障碍，也就是把难度训练和抗干扰训练同步结合，增加效率（初期会很累，但是既然大家想要成为高手，那么就别对自己太温柔）

Today's Topic: INCREASING PSYCHOLOGICAL FLEXIBILITY TO INFLUENCE CULTURAL EVOLUTION

CARING: A CRITICAL BEHAVIOR FOR THE BENEFICIAL EVOLUTION OF CULTURAL PRACTICES
The unwillingness or inability of people to care for each other aggravates many societal problems. These problems include war, terrorism, prejudice, interpersonal conflict, crime, depression, and drug abuse.

Prejudice causes one to evaluate others based on the groups to which they belong rather than on their personal behavior. In interpersonal conflict, people are hostile to each other and typically supply “good reason” to justify the hostility. A stressful environment increases the likelihood of depression (Stroud, Davila, & Moyer,2008); aversive behavior of a depressed person’s family also adds to the depression(Biglan, 1991). A major risk factor for developing drug abuse is a coercive family environment that leads to children’s aggressive social behavior (Dishion& Patterson, 2006). Peers socially reject these aggressive children, who then form deviant peer groups within which drug abuse develops (Snyder, Dishion,& Patterson, 1986).

In each of these examples, problems would diminish if those involved began to care for those around them. This claim is hardly controversial, but behavioral science has lacked a clear framework for increasing caring across such diverse problems.Recent work on psychological flexibility provides just such a framework.
  
PSYCHOLOGICAL FLEXIBILITY AND EXPERIENTIAL AVOIDANCE
Psychological flexibility is “the ability to contact the present moment more fully as a conscious human being and to change, or persist in, behavior when doing so serves valued ends” (Biglan, Hayes, & Pistorello, 2008, p. 142). To sense what this orientation involves, it helps to understand the opposite orientation—experiential avoidance (EA). EA is the tendency to avoid or control unpleasant thoughts and feelings, even when doing so creates problems for a person (e.g., in order to avoid feeling anxious, someone may avoid public places or avoid people who evoke anxiety). However, such behavior considerably limits one’s options in life.

Growing evidence associates EA with diverse psychological and behavioral problems,including anxiety, depression, substance abuse, poor work performance,high-risk sexual behavior, pain, and long-term disability. Hayes, Luoma, Bond,Masuda, and Lillis (2006) provide a meta-analysis of relationships between a measure of EA and psychological problems: the weighted effect size was .42.

Acceptance and Commitment Therapy or Training (ACT) has increased psychological flexibility in more than 20 randomized trials. Hayes et al. (2006) summarized the evidence: ACT has ameliorated substance abuse, depression, psychosis,self-harm, chronic pain, anxiety, smoking, prejudice, work site stress, employee burnout, diabetic self-management, adjustment to cancer, obsessive-compulsive disorder,trichotillomania, and epilepsy.

ACT employs metaphors and experiential exercises to help people accept unpleasant thoughts and feelings and defuse from them. People fuse with their thoughts when they behave as if those thoughts are literally true.That is, they do not distinguish between the thought and what the thought describes. For example, a person might think, “That person doesn’t like me,” and might react without noticing if the thought is true or not.

ACT also helps people clarify their values. The critical question is, “What do you want your life to represent?” As people learn to accept and defuse from their thoughts,they become better able to connect fully with situations they face and to make the choice to act consistently with their values.

Behavior analysts who are unfamiliar with both Relational Frame Theory (Hayes,Barnes-Holmes, & Roche, 2001) and Acceptance and Commitment Therapy (Hayes,Strosahl, & Wilson, 1999) may be surprised to learn that ACT research grows out of a behavior analytic approach to language and human behavior. In behavior analytic terms, the ACT processes involve reducing rule governed behavior so that people stay in better contact with the contingencies in their current situation. For example, people may react angrily toward coworkers because they believe the coworkers have harmed them. However, behaving under the control of this verbal formulation may obscure behaviors of a coworker that might usefully be reinforced.

In general, ACT treats an individual’s relational responding as a set of stimuli that affects other aspects of behavior based on a prior history of reinforcement for responding to those aspects. A large and growing literature on relational responding(e.g., Barnes-Holmes et al., 2004; Hayes et al., 2001; Stewart, Barnes- Holmes,& Roche, 2004; Whelan & Barnes-Holmes, 2004) shows that, for verbally able humans, the functions of most stimuli are affected by the way the person relates them to other stimuli. For example, those who have learned a network of relationships about themselves that includes, “I am not smart” may avoid situations (e.g., a classroom) that might embarrass them. Such rule-governed behavior can be highly constricting and can interfere with effective behavior. ACT’s metaphors and experiential exercises enable people to reduce the control of their own relational responding over the rest of their behavior. People who thought they were not smart would learn to see such thoughts—as thoughts only—and to act in ways consistent with their values, as if they had no such thoughts.Thus, a father who valued getting ahead financially for his family’s sake might accept but “hold lightly” thoughts about his intelligence and take a class in order to get a better job.

At least two studies indicate the value of ACT in reducing prejudice and stigmatization.Lillis and Hayes (2007) used an ACT intervention to help undergraduates accept their prejudicial thoughts, recognize them as such, and clarify their values about members of other races. In contrast to a traditional lecture approach to prejudice, ACT helped people accept the fact that they had prejudicial thoughts and to try to stop controlling them. Traditional theory suggests that this would make people more prejudiced. Instead, they found that those who received ACT were more interested and willing to be involved with people of other ethnicities and races than those who did not receive the training.

Ina second study, Hayes et al. (2004) found that ACT had greater benefit in reducing drug counselors’ stigmatizing attitudes toward their clients than did traditional multicultural training. It also had a greater impact on counselors’ feelings of burnout.

Hayes(2006) has argued that increasing acceptance and defusion encourages loving acts toward oneself. If I dislike or am ashamed of aspects of me, such as memories of past behaviors, then acceptance and defusion can help me to view those memories only as thoughts I have about myself, not as reality. One metaphor ACT uses is to encourage people to accept thoughts and feelings: “Hold them as you would hold a crying child” (Hayes & Smith, 2005, p. 130). In other words,people are encouraged to take a loving stance toward the parts of themselves they usually dislike and avoid. This is not to say they are encouraged to like or believe these ideas about themselves but rather to learn simply to let those thoughts exist. In this context, it is possible for people to choose to act in keeping with their values (e.g., even if people often feel inadequate, they can still work on tasks at which they fear they will fail).

If we take this stance toward the full content of our minds (i.e., our thoughts andfeelings), we will include feelings we have about others. Learning to “hold lightly”our thoughts and feelings toward another can put us in better contact with theactual person—his or her needs as a human being. To understand this process better,it helps to consider the role of evaluation in human action.

dairymanUID: 2683905

郁闷，evaluation看成evolution了，直到最后一段才反应出来
大家也要hold lightly the thought we like what we do and choose，and we are obsessed with gre

lghscuUID: 2552043

解决！