May 3, 2024
Mission Hill Blog, Therapy

Doing vs. Being

“Even When It Is Not Fully Attained, We Become Better By Striving For A Higher Goal.”

– Viktor Frankl

The concepts of “doing” versus “being” are central to mindfulness practices and the cultivation of present-moment awareness. Understanding these concepts can lead to greater insight into how we engage with the world and our own experiences.

The Doing Mode refers to the state of mind characterized by constant activity, goal-oriented behavior, and a focus on achieving specific outcomes. In doing mode, the mind is often preoccupied with planning, analyzing, problem-solving, and striving for results. This mode is typical in our daily lives, especially in the workplace or when engaged in tasks that require concentration and productivity.

The Being Mode, on the other hand, involves a shift in awareness towards simply “being” present in the current moment without judgment or attachment. It entails a non-striving attitude where one observes experiences as they arise, without the need to change or control them. Being mode emphasizes acceptance, curiosity, and openness to whatever is happening in the present moment, whether it’s pleasant, unpleasant, or neutral.

Mindfulness

Mindfulness is the practice of intentionally paying attention to the present moment with openness, curiosity, and acceptance. It involves observing thoughts, feelings, bodily sensations, and external stimuli without getting caught up in them or reacting automatically. Mindfulness cultivates awareness of the present moment, allowing individuals to respond to life’s challenges with greater clarity, balance, and resilience.

Key Aspects of Doing vs. Being in Mindfulness:

Awareness: Doing mode often involves being on autopilot, going through tasks without full awareness of the present moment. Being mode, on the other hand, entails bringing full attention to the here and now, noticing sensations, thoughts, and emotions as they arise.
Judgment: Doing mode tends to be accompanied by judgment, evaluating experiences as good or bad, desirable or undesirable. Being mode encourages a non-judgmental attitude, accepting experiences as they are without labeling them or trying to change them.
Attachment and Non-Attachment: Doing mode often involves attachment to outcomes, striving for success or avoiding failure. Being mode encourages non-attachment, allowing experiences to come and go without clinging to them or pushing them away.
Response vs. Reactivity: In doing mode, reactions are often automatic and habitual. Being mode promotes responsiveness, allowing individuals to pause, reflect, and choose how to respond mindfully to situations rather than reacting impulsively.

Benefits of Cultivating Being Mode through Mindfulness:

Stress Reduction: Being mode can help reduce stress by fostering a sense of calmness and relaxation in the present moment.
Improved Mental Health: Cultivating being mode through mindfulness has been associated with improved mental health outcomes, including reduced symptoms of anxiety, depression, and emotional regulation.
Enhanced Well-Being: Being mode promotes greater overall well-being by fostering a deeper connection with oneself, others, and the world around us.

Acceptance and Commitment Therapy (ACT) and Cognitive Behavioral Therapy (CBT) are both evidence-based psychotherapeutic approaches used to treat a wide range of mental health issues. Both Acceptance and Commitment Therapy (ACT) and Cognitive Behavioral Therapy (CBT) can help individuals cultivate a “being mode” or present-moment awareness, although they approach it in slightly different ways:

Acceptance and Commitment Therapy (ACT):

Mindfulness Practices: ACT places a strong emphasis on mindfulness techniques as a core component of therapy. Mindfulness practices, such as mindful breathing, body scans, and present-moment awareness exercises, help individuals develop the capacity to observe their thoughts, feelings, and sensations without judgment. By cultivating mindfulness, individuals can learn to experience the present moment fully, without getting caught up in rumination or avoidance.
Acceptance of Internal Experiences: ACT encourages individuals to accept and make room for all internal experiences, including thoughts, emotions, and bodily sensations, without trying to change or avoid them. Through acceptance exercises and cognitive defusion techniques, individuals can develop a more flexible relationship with their internal experiences, allowing them to be present with whatever arises in the moment.
Values Clarification: ACT helps individuals clarify their personal values and identify what matters most to them in life. By connecting with their values, individuals can orient themselves towards meaningful actions aligned with their values, even in the presence of difficult thoughts or emotions. This focus on values-driven action encourages individuals to engage more fully in the present moment, rather than getting stuck in avoidance or distraction.

Cognitive Behavioral Therapy (CBT):

Cognitive Restructuring: CBT helps individuals identify and challenge maladaptive thought patterns that contribute to distress or dysfunction. By learning to recognize and reframe negative or distorted thoughts, individuals can develop a more balanced and realistic perspective on their experiences, which can facilitate present-moment awareness and acceptance.
Behavioral Activation: CBT includes behavioral techniques aimed at increasing engagement in rewarding or meaningful activities. By scheduling and participating in enjoyable or fulfilling activities, individuals can enhance their ability to be present in the moment and experience a sense of pleasure or accomplishment.
Exposure Therapy: In cases where avoidance behaviors contribute to distress, CBT may incorporate exposure techniques to help individuals confront feared situations or stimuli. By gradually exposing themselves to anxiety-provoking situations while practicing mindfulness and acceptance, individuals can learn to tolerate distressing emotions and be more present in challenging circumstances.

In summary, both ACT and CBT can help individuals cultivate a “being mode” by promoting present-moment awareness, acceptance of internal experiences, and engagement in values-driven action. While ACT emphasizes mindfulness, acceptance, and values clarification as core processes for developing psychological flexibility, CBT utilizes cognitive restructuring, behavioral activation, and exposure techniques to facilitate present-moment awareness and adaptive responding to life’s challenges.