Welcome to My Blog

I am excited to announce the launch of my St.Claire Psychology Blog, a new effort dedicated to exploring psychological health and well-being. As a licensed psychologist, my aim is to provide insightful, evidence-based psychological content that resonates with those seeking to maintain and restore psychological well-being. If you are experiencing psychological problems interfering with your life, practice self-care by finding a licensed psychotherapist for yourself

What You Can Expect:

• In-Depth Articles on Mental Health: We’ll delve into topics such as anxiety, depression, trauma, and stress management offering practical strategies to navigate these challenges.

• Exploration of Therapeutic Approaches: Gain insights into various psychotherapy methods, such as Acceptance and Commitment Therapy (ACT), Cognitive Behavioral Therapy, and Dialectical Behavioral Therapy and how they can facilitate meaningful change.

• Mindfulness and Wellness Practices: Discover practices and skills to cultivate mindfulness, enhance emotional well-being, and promote health.

• Personal Reflections and Experiences: I will share observations from my practice, aiming to foster a deeper understanding of the human experience.

This blog is an extension of my commitment to support your journey toward psychological wellness.

May we be well and find peace,

Dr. Rachael St.Claire, PsyD

Licensed Psychologist

How I Practice Psychotherapy: A Collaborative, Evidenced-based Approach

With over 30 years of experience as a clinical psychologist, I have had the privilege of working with people from all walks of life, helping them navigate personal challenges and cultivate meaningful, fulfilling lives. My approach to psychotherapy is integrative, drawing from multiple evidence-based modalities, including Acceptance and Commitment Therapy (ACT), Cognitive Behavioral Therapy (CBT), Dialectical Behavior Therapy (DBT), Mindfulness-Based Cognitive Therapy (MBCT), Mindfulness-Based Interventions, and Emotion-Focused Couples Therapy (EFT). In this blog post, I intend to provide you with a clear understanding of these therapeutic approaches and what it might be like to work with me in therapy.

Acceptance and Commitment Therapy (ACT): Psychological Flexibility and Living with Meaning

ACT is an effective psychotherapeutic approach that encourages psychological flexibility—the ability to stay present, open, and engaged with life, even in the face of difficult emotions. Psychological inflexibility, in contrast, occurs when we become stuck in rigid thought patterns, avoid difficult emotions, and attempt to control our internal experiences. Avoidance and attempts to suppress thoughts, emotions, and physical sensations often contribute to maintaining distress rather than resolving it, resulting in being stuck with problem thoughts, emotions and behaviors.

One of ACT’s core components is cognitive defusion, which helps us reduce the impact of distressing thoughts by altering how we relate to them rather than trying to eliminate them. Another key component is mindfulness, which cultivates nonjudgmental awareness of the present moment, allowing us to disengage from unhelpful thought loops (rumination) and over-thinking.

ACT also emphasizes values, identifying and clarifying what truly matters to us, committing to and taking action in alignment with those values. Additionally, self-as-context helps us recognize that we are not our thoughts, emotions, or behaviors but rather we are observers of our own internal experiences. The distinction between who we are and our experiences is fundamental to liberating ourselves from self-judgement. By integrating these principles, ACT empowers us to embrace psychological and emotional discomfort and pursue the rich, meaningful life we want for ourselves.

What working with me in ACT might look like: We may explore how avoidance of painful thoughts and feelings may be limiting your life. Through experiential exercises, metaphors, and mindfulness strategies, I guide you in understanding how to relate to your automatic thoughts, how to act rather than avoid, how to practice accepting what you cannot change while committing to actions that that create the life that you want.

Cognitive Behavioral Therapy (CBT): Restructuring Thoughts for Emotional Well-Being

CBT is one of the most widely researched and effective therapeutic approaches. It focuses on identifying and restructuring unhelpful thought patterns that contribute to emotional distress. Through CBT, we learn to challenge cognitive distortions, develop healthier thinking habits, and create lasting behavioral change.

What working with me in CBT might look like: Together, we identify thought patterns that may be contributing to your distress. I provide structured exercises and tools to help you develop more balanced and adaptive ways of thinking. We focus on practical strategies that can be applied in daily life to create real change.

Dialectical Behavior Therapy (DBT): Finding Balance and Emotional Regulation

DBT is particularly effective when struggling with emotional dysregulation, intense interpersonal conflicts, and self-destructive behaviors. It combines acceptance and change strategies, helping us build skills in mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness.

What working with me in DBT might look like: I work collaboratively with you to develop specific coping skills to manage overwhelming emotions and navigate relationships effectively. We practice mindfulness techniques and explore ways to build a more balanced emotional life.

Mindfulness-Based Cognitive Therapy (MBCT): Preventing Relapse and Cultivating Awareness

MBCT integrates principles of mindfulness with cognitive therapy techniques to help us break free from cycles of negative thinking (rumination), particularly when struggling with recurrent depression or anxiety and worry. By increasing awareness of thoughts and emotions without becoming entangled in them, MBCT helps us recognize early warning signs of distress and respond skillfully rather than reactively.

What working with me in MBCT might look like: We incorporate mindfulness practices such as body scans, meditation, and mindful breathing to develop greater self-awareness. By noticing thoughts as they arise and practicing nonjudgmental acceptance, you will learn to respond to difficult emotions with greater clarity and self-compassion.

Mindfulness-Based Interventions: Cultivating Awareness and Presence

Mindfulness is a foundational element in many of the approaches I use. By developing mindfulness skills, we practice being more present in the moment, reduce unskillful automatic reactions, and cultivate a more emotionally balanced way of being in the world. Mindfulness helps create space between thoughts, emotions, and reactions, allowing for more intentional and skillful responses to life's challenges.

What working with me in mindfulness-based therapy might look like: We integrate mindfulness practices such as breath awareness, body scans, and mindful self-compassion into sessions. These practices can help you develop greater awareness of your thoughts and emotions, reducing stress and increasing overall well-being.

Emotion-Focused Couples Therapy (EFT): Deepening Connection and Understanding

For couples, EFT provides a roadmap for building secure, resilient relationships. It focuses on identifying and transforming negative interaction patterns, fostering emotional safety, and strengthening attachment bonds.

What working with me in EFT might look like: We work together to uncover underlying emotional needs and patterns that may be contributing to relationship distress. I guide couples in developing new ways of relating that foster closeness, trust, and emotional security.

Resources for Learning About These Psychotherapy Approaches

If you're interested in learning more about these therapy approaches, I recommend the following books and websites:

Books:

• Get Out of Your Mind and Into Your Life by Steven C. Hayes (ACT)

• The Mindful Way Through Depression by Mark Williams, John Teasdale, Zindel Segal, and Jon Kabat-Zinn (MBCT & Mindfulness)

• Living beyond OCD: Using Acceptance and Commitment Therapy (A Workbook For Adults) by Patricia E. Zurita Ona

• The Mindfulness and Acceptance Workbook for Depression: Using Acceptance and Commitment Therapy to Move Through Depression and Create a Life Worth Living by Kirk D. Strosahl and Patricia J. Robinson.

• The Mindfulness and Acceptance Workbook for Anxiety: A Guide to Breaking Free from Anxiety, Phobias, and Worry Using Acceptance and Commitment Therapy by John P. Forsyth and Georg H. Eifert.

• The Mindful Way Workbook: An 8-Week Program to Free Yourself from Depression and Emotional Distress by John D. Teasdale, J. Mark G. Williams, and Zindel V. Segal.

• ACT with Anxiety: An Acceptance and Commitment Therapy Workbook to Get You Unstuck from Anxiety and Enrich Your Life by Richard Sears.

• Overcoming harm OCD: mindfulness and CBT tools for coping with unwanted violent thoughts by Jon Hershfield MFT

• The Happiness Trap by Russ Harris (ACT)

• The Dialectical Behavior Therapy Skills Workbook by Matthew McKay, Jeffrey Wood, and Jeffrey Brantley (DBT)

• Radical Acceptance by Tara Brach (Mindfulness)

• Living Beyond Your Pain: Using Acceptance and Commitment Therapy to Ease Chronic Pain by Joanne Dahl and Tobias Lundgren.

• Hold Me Tight by Sue Johnson (EFT)

• Attached by Amir Levine and Rachel Heller (EFT & attachment theory)

Websites:

- Association for Contextual Behavioral Science ([www.contextualscience.org](http://www.contextualscience.org)) Visit the ACT page .

- National Association of Cognitive-Behavioral Therapists ([www.nacbt.org](http://www.nacbt.org)) (CBT)

- The Linehan Institute ([www.behavioraltech.org](http://www.behavioraltech.org)) (DBT)

- The Center for Mindful Self-Compassion ([www.centerformsc.org](http://www.centerformsc.org)) (Mindfulness)

- Mindfulness-Based Cognitive Therapy ([www.mbct.com](http://www.mbct.com)) (MBCT)

- The International Centre for Excellence in Emotionally Focused Therapy ([www.iceeft.com](http://www.iceeft.com)) (EFT)

Self as Context vs. Self as Content:Finding Perspective in the Stories We Tell Ourselves

Introduction

We all have a story about who we are. This story includes our memories, roles, personality traits,

strengths, weaknesses, likes, dislikes, and many other descriptions that we use to define

ourselves. While these stories can be helpful in navigating our lives, they can also become rigid

and limiting, trapping us in patterns that no longer serve us well.

In Acceptance and Commitment Therapy (ACT), we distinguish between two ways of

experiencing ourselves:

• Self as Content: The stories, labels, and judgments we use to define ourselves

• Self as Context: The observer perspective or "witnessing self" that can notice these

stories without being defined by them

This handout explores these two concepts, how they affect our psychological flexibility, and

provides practical strategies to help you develop a more flexible relationship with the stories you

tell about yourself.

Self as Content: When Our Stories Define Us

Self as content refers to the conceptualized self—the collection of thoughts, beliefs, memories,

and judgments about who we are. This includes:

• Labels we assign to ourselves ("I'm anxious," "I'm a perfectionist," "I'm shy")

• Life stories that define us ("I've always been the responsible one")

• Beliefs about our capabilities ("I can't handle criticism," "I'm good at problem-solving")

• Judgments about our worth ("I'm not good enough," "I'm better than others")

Examples of Self as Content:

• "I'm just not a creative person."

• "I've always been too sensitive."

• "I'm the kind of person who needs to be in control."

• "I've never been good at relationships."

• "I'm damaged from my childhood."When we fuse with these stories (treat them as absolute truths rather than as descriptions), we

experience self as content. This fusion can limit our behavioral options and create suffering.

Self as Context: The Observer Behind the Stories

Self as context refers to the perspective from which we can observe our own experiences,

including our self-stories. It's the "you" that notices your thoughts, feelings, sensations, and

memories without being defined by them. This observer perspective remains constant despite the

changing content of your experiences.

Self as context is like the sky that remains present regardless of the weather passing through it.

You may notice clouds, rain, or sunshine, but the sky itself remains unchanged.

From the perspective of self as context, you can say: "I notice I'm having the thought that I'm not

good enough" rather than "I'm not good enough."

This shift in perspective creates psychological space between you and your thoughts, allowing

for greater flexibility in how you respond to them.

How These Concepts Affect Psychological Flexibility

Psychological flexibility is the ability to contact the present moment fully, noticing your

thoughts and feelings without unhelpful defense, and persisting or changing behavior in the

service of your chosen values.

When trapped in self as content:

• You may avoid situations that threaten your self-concept

• Your behavior becomes rigid and rule-governed

• You make decisions based on protecting your identity rather than what truly matters to

you

• You resist experiences that don't fit with your self-concept

• You spend energy defending your self-story rather than living by your values

When operating from self as context:

• You can notice difficult thoughts about yourself without being defined by them

• You can act in ways that may contradict your self-concept if they align with your values

• You can hold your self-descriptions lightly and adapt to changing circumstances

• You can experience a sense of continuity and wholeness despite changing experiences

• You can make room for the full range of human experiences, both pleasant and

unpleasant

The Self-Amplifying Network: How Self as Content Creates Suffering

From a process-based perspective, becoming fused with self as content can create a self-

amplifying network of psychological suffering. Here's how this network typically functions:

• Fusion with self-content → You believe thoughts like "I'm broken" or "I'm a failure" as

literal truths

• Emotional reactivity → These negative self-judgments trigger difficult emotions like

shame, anxiety, or depression

• Avoidance behaviors → You avoid situations that might confirm these negative self-

judgments

• Selective attention → You notice evidence that confirms your negative self-stories while

ignoring contradictory evidence

• Rumination → You mentally rehearse these stories, strengthening the neural pathways

• Rigidity in behavior → Your actions become focused on protecting your self-concept

rather than living meaningfully

• Social withdrawal → You limit connections with others who might challenge your self-

concept

• Return to fusion → The cycle continues and strengthens over time

This creates a self-reinforcing cycle that becomes increasingly difficult to break. Each

component feeds back into the others, amplifying psychological inflexibility.

Example of a Self-Amplifying Network:

Maria sees herself as "socially awkward" (self as content). At a work gathering, she feels anxious

(emotional response) and barely speaks (avoidance behavior). She notices when others don't

approach her (selective attention) but misses when colleagues smile at her. Afterward, she thinks,

"See? I really am awkward. I shouldn't go to these events" (rumination). She declines future

invitations (behavioral rigidity) and spends more time alone (social withdrawal), which further

reinforces her belief that she's socially awkward (return to fusion).

Breaking the Cycle: Developing Self as Context

Developing self as context doesn't mean getting rid of your self-stories. Rather, it means holding

these stories more lightly and recognizing that you are more than any description of yourself.

Here are practical exercises to help develop self as context:

1. The Observer Exercise

Purpose: To experience yourself as the observer of your thoughts and feelings rather than being

defined by them.

Instructions:

1. Find a comfortable position and close your eyes if comfortable

2. Take a few deep breaths to center yourself

3. Notice any thoughts that arise without trying to change them ("I'm noticing the

thought...")

4. Notice any emotions present without trying to change them ("I'm noticing the feeling

of...")

5. Notice any physical sensations without trying to change them ("I'm noticing the sensation

of...")

6. Ask yourself: "Who is doing this noticing?"

7. Recognize that there is a part of you that can observe all these experiences without being

defined by them

8. Practice this perspective regularly, especially when caught in difficult self-judgments

2. The Chessboard Metaphor

Purpose: To visualize the distinction between self as context and self as content.

Instructions:

1. Imagine your thoughts, feelings, and self-judgments as chess pieces on a board

2. Notice how these pieces move around, sometimes in conflict with each other

3. Now consider: If these experiences are the chess pieces, who or what is the chessboard?

4. The chessboard (you as context) holds all these pieces without being any particular piece

5. Practice seeing yourself as the chessboard rather than the pieces when difficult self-

judgments arise

3. Cognitive-Defusion from Self-Labels

Purpose: To create distance from rigid self-descriptions.

Instructions:

1. Identify a troubling self-description (e.g., "I'm a failure")

2. Reframe it as "I'm having the thought that I'm a failure"

3. Try: "I notice I'm having the thought that I'm a failure"

4. Say the thought in a silly voice or very slowly

5. Thank your mind for the thought: "Thanks, mind, for that thought about me being a failure"

6. Imagine the thought written on a billboard or passing by on a train

7. Ask: "Is this thought helpful for living by my values right now?"

4. The Continuous You Exercise

Purpose: To connect with the continuity of self as context throughout your life.

Instructions:

1. Close your eyes and recall yourself as a young child (5-6 years old)

2. Notice that while your body, thoughts, and circumstances have changed dramatically, something about your conscious awareness has remained the same

3. Picture yourself at different ages and stages of life

4. Connect with the continuous "you" that has witnessed all these changes

5. Recognize that this observing self is not defined by any particular content of experience

5. Journaling with Distance

Purpose: To practice writing about yourself with psychological distance.

Instructions:

When journaling about difficult experiences, use language that creates space:

◦ "I'm noticing feelings of inadequacy" (vs. "I'm inadequate")

◦ "Part of me feels afraid" (vs. "I'm afraid")

◦ "I'm experiencing self-doubt right now" (vs. "I'm full of self-doubt")

Notice how this slight shift in language affects your relationship to these experiences

Applications in Daily Life

Learning to access self as context can be helpful in many situations:

During difficult emotions:

• "I notice I'm feeling anxious right now, and that's okay. The part of me that's noticing this

anxiety is not itself anxious."

When caught in self-criticism:

• "I'm having the thought that I messed up again. I notice how familiar this story is, but I

don't have to define myself by it."

When making challenging decisions:

• "What would I choose if I wasn't constrained by my story about being 'the responsible

one'?"

In relationships:

• "I notice I'm falling into my old pattern of seeing myself as 'the victim.' How might I

respond differently from a more spacious perspective?"

During life transitions:

• "While my roles, abilities, and circumstances are changing, the part of me that observes

these changes remains constant."Common Challenges and How to Address Them

Challenge #1: "I understand this intellectually but can't feel it."

• Solution: These exercises work through practice, not intellectual understanding. Start

with brief daily practices rather than waiting for a perfect experience.

Challenge #2: "I feel completely trapped in my self-story."

• Solution: Start by simply noticing that you feel trapped in the story. That noticing itself is

coming from self as context.

Challenge #3: "My negative self-judgments feel absolutely true."

• Solution: Ask yourself: "Has this judgment always been true throughout my entire life?

Will it always be true in the future?" This helps loosen the grip.

Challenge #4: "I lose the observer perspective in high-stress situations."

• Solution: Practice in low-stress situations first, then gradually apply in more challenging

contexts. Use reminders or cues in your environment.

Challenge #5: "I worry that letting go of my self-concept means I don't know who I am."

• Solution: You're not erasing your self-concept but holding it more lightly. Your values can

provide direction and meaning beyond rigid self-definitions.

Conclusion

Self as context provides a powerful perspective that allows you to hold your self-stories more

lightly. By developing this skill, you can:

• Experience greater psychological flexibility

• Make choices based on your values rather than protection of your self-concept

• Respond to life's challenges with openness and creativity

• Experience a deeper sense of connection with yourself and others

• Break free from limiting self-stories that no longer serve youRemember that developing self as context is an ongoing practice, not a destination. With regular

practice, you can gradually loosen the grip of limiting self-stories and live a richer, more

meaningful life aligned with your deepest values.

Resources for Further Exploration

Books:

• "The Confidence Gap" by Russ Harris

• "Get Out of Your Mind and Into Your Life" by Steven Hayes

• "A Liberated Mind" by Steven Hayes

• "The Mindfulness and Acceptance Workbook for Anxiety" by John Forsyth and Georg Eifert

Apps:

• ACT Coach

• Headspace (mindfulness exercises)

• Waking Up (mindfulness exercises with emphasis on the nature of self)

• Insight Timer (search for "self as context" meditations)

Websites:

• Association for Contextual Behavioral Science (www.contextualscience.org)

• WorkingWithACT.com (resources for ACT practitioners and clients)

Remember: The goal isn't to eliminate your self-stories but to hold them lightly and recognize

that you are more than any description of yourself. With practice, you can develop the freedom to

choose your actions based on what matters most to you rather than being constrained by limiting

self-definitions.

Cognitive Fusion and the Shark Metaphor

The Sharks and the Aquarium Metaphor: Understanding Cognitive Fusion and Defusion

Our thoughts can be overwhelming, especially when they feel powerful, threatening, or inescapable. The sharks and the aquarium metaphor is a useful way to understand the psychological concepts of cognitive fusion and cognitive defusion—how we relate to our thoughts and whether we let them control us.

Cognitive Fusion:

Cognitive fusion happens when we believe our thoughts are absolute truths, urgent warnings, or direct reflections of who we are. When fused with a thought, we react as if it is real and must be acted upon immediately. It’s like being in the ocean defenseless with sharks swimming at us, while cognitive defusion is like standing safely behind aquarium glass observing the sharks swimming by.

When you’re in the ocean with the sharks, the sharks feel threatening and dangerous. You react instinctively with intense emotional distress, like anxiety, fear, despair, hopelessness. The more you react to the sharks swimming at you, the more distressed and trapped you feel. This process of getting stuck in our minds with distressing threatening thoughts is called rumination.

Examples of Cognitive Fusion: In the ocean with the sharks

1. Anxiety and Worry

• Thought: “Something terrible is going to happen.”

• Fusion Response: You take this thought as a real warning and spiral into worry, trying to predict and prevent every possible disaster.

• Shark Experience: The sharks are circling, and you start thrashing, desperately trying to escape the perceived danger, unsuccessfully.

2. Self-Criticism

• Thought: “I’m not good enough.”

• Fusion Response: You accept this as fact and withdraw from opportunities or beat yourself up.

• Shark Experience: You feel surrounded by sharks telling yourself that you’ll never succeed, and you start to sink.

3. Intrusive Thoughts (e.g., OCD)

• Thought: “What if I forgot to lock the front door and an intruder comes in while I’m asleep?”

• Thought: “What if my hand and clothes are contaminated?”

• Thought: What if I act on my thoughts of harming someone?”

• Fusion Response: You fear that thinking this means its actually true, leading to emotional distress, and compulsive checking, behavioral rituals, and reassurance-seeking.

• Shark Tank Experience: The shark appears, and you believe it’s a real threat—intense emotional distress is triggered, convinced it means something terrible.

Cognitive Defusion: Watching the Sharks from Outside the Tank

Cognitive defusion is the practice of stepping back from thoughts and seeing them as just thoughts—not threats, not facts, just mental events passing through the mind. Instead of being in the ocean with the sharks, you realize that the sharks are actually safe behind the glass of an aquarium.

The sharks are still there. They may still seem scary. But they can’t actually harm you. You don’t have to fight them or escape. You can watch them come and go.

Examples of Cognitive Defusion: Observing the Sharks from Safety

1. Anxiety and Worry

• Defused Response: “Ah, worry thoughts are arising in my mind again. This worry thought is just a thought in my mind. I don’t have to engage this thought.”

• Aquarium Experience: You see the sharks swimming by, but instead of panicking, you let them swim pass.

2. Self-Criticism

• Defused Response: “I’m having the thought that I’m not good enough. But thoughts aren’t always true.”

• Aquarium Experience: The shark appears, but you remind yourself it’s just another fish in the tank—not a danger to you.

3. Intrusive Thoughts

• Defused Response: “Oh, there’s that scary thought again. My brain is throwing me another strange idea. I don’t have to do anything with it.”

• Aquarium Experience: Instead of becoming emotionally distressed, anxious, or fearful, you acknowledge the shark’s presence and continue observing, allowing it to move on.

Practicing Cognitive Defusion: Learning to Watch the Sharks

1. Name the Sharks (Label Your Thoughts)

• Instead of saying, “I’m going to fail,” say, “I’m having the thought that I might fail.”

• Instead of “I am anxious,” say, “I notice that I’m feeling anxiety.”

• Naming the thought helps separate it from your identity, making it easier to watch from a distance.

2. Imagine the Thought as a Shark in the Aquarium

• Picture the thought as a shark swimming past you. It might look threatening, but it can’t touch you.

• Just observe it. No need to fight or chase it away.

3. Engage with the Present Moment

• Instead of pulled into the thoughts, redirect your attention to something real in the moment—your breath, the feeling of your feet on the ground, or the sights and sounds around you.

Final Thoughts: Let the Sharks Swim By

You don’t have to control your thoughts. You don’t have to push them away or believe everything they tell you. The sharks (your thoughts) will always be there, but you have a choice: Will you stayin the ocean with the sharks or change how you relate to the thoughts that arise in your mind, and realize you can observe them safely from behind the glass?

By practicing cognitive defusion, you can break free from the grip of your thoughts, reduce emotional distress and the control they have on your behavior, and live more fully and freely in the present moment.

In future blog posts, we’ll explore how cognitive fusion keeps us stuck in anxiety, depression, perfectionism, and self-doubt—and how cognitive defusion can help reduce painful emotions, improve moods, and free us to take healthy action in our lives.