This is the slideshow I shared on the book "Breaking the Chains of Worry and Anxiety" at the BYU-Idaho Education Week.

1. The following slideshow was part of my
presentation at the BYU-Idaho
Education Week. I have included on the
slides a small box with a brief
description. For more information,
please visit:
https://LessonsfromLibertyJail.com

2. This is not me – I am not a counselor
or therapist!

3. This is me – I am a worrier and
and prone to anxiety!

4. Anxiety has now surpassed depression as the most
common mental health diagnosis among college
students, though depression, too, is on the rise. More
than half of students visiting campus clinics cite
anxiety as a health concern . . . Nearly one in six
college students has been diagnosed with or treated
for anxiety within the last 12 months.
Hoffman, Jan. Anxious Students Strain College Mental
Health Centers (cited in “The New York Times”)
And, I am not alone!

5. I am a Down Winder, raised as a young
child in the path of radioactive fallout from
the 1960’s nuclear tests. In 2005 my
younger brother, also a Down Winder,
contracted brain cancer and passed
away. Soon, I experienced my first panic
Attacks

6. • Medicine
• Natural Remedies (acupuncture, yoga, exercise)
• Counseling
• Meditation/Mindfulness
• Acceptance Commitment Therapy (ACT)
In my angst I started to grasp for any remedy
that would ease my pain, looking for a quick
fix solution!

7. • Accept Thoughts/Feelings
• Choose Values
• Take Action
ACT vs CBT
I happily discovered Acceptance Commitment
Therapy (ACT); masterfully taught in two books,
and experienced very positive results!

8. Yet, I was bothered that this therapy was
very secular, focusing on traits and
tendencies (like fight/flight) resulting
from our evolving from creatures that
crawled from the sea and cavemen.
Many people who believe in this seek
spirituality, but avoid religion. I wanted
my faith to be central to my healing.

9. Alumni Webcasts Available at:
www.byui.edu/alumni
Happily, I participated in a BYU-Idaho Alumni
webcast by Dr. Nathan Williams who shared the
Lessons the Prophet Joseph Smith learned from the
Lord while in Liberty Jail. The title was called “If, Know,
Therefore” and provides a fantastic framework for healing
very much in alignment with ACT!

10. IF
D&C 122:
5 Ifthou art called to pass through tribulation; if thou
art in perils (x3) . . . .
6 If thou art accused with all manner of false
accusations; if thine enemies fall upon thee; if they tear
thee from the society of thy father and mother and
brethren and sisters; and if with a drawn sword thine
enemies tear thee from the bosom of thy wife, and of
thine offspring . . .
7 And if thou shouldst be cast into the pit, or into the
hands of murderers, and the sentence of death passed
upon thee; if thou be cast into the deep; if the
billowing surge conspire against thee; if fierce winds
become thine enemy; if the heavens gather blackness,
and all the elements combine to hedge up the way; and
above all, if the very jaws of hell shall gape open the
mouth wide after thee . . .
Because of the Fall
we will have hard times,
trials, and adversity!

11. IF KNOW
V 7 know thou,
my son, that all
these things
shall give thee
experience, and
shall be for thy
good.
V 9 God shall be
with you forever
and ever
Yet, the Lord assures us that our trials can and will be for our good
and God will be with us always!

12. IF KNOW THEREFORE
V9 Therefore, hold
on . . . fear not
[and] cheerfully do all
things that lie in your
power (123:17)
But, we must do our part by trusting in Him and cheerfully
taking positive actions!

13. IF KNOW THEREFORE FOR MY GOOD
Know thou, my son, that all these
things shall give thee experience, and
shall be for thy good (D&C 122:7)
In the end, our trials, adversity, and challenges will be for our good,
part of Heavenly Father’s plan for our growth and eternal progression!

14. Is it possible to combine the Lessons from liberty
Jail with Acceptance Commitment Therapy (ACT)?

15. Dr. Dallas Johnson
BYU-Idaho Counseling
ACT Certified
Dr. Nathan Williams
BYU-Idaho Religion
Joseph Smith Scholar
Dr. Gary Purse
BYU-Idaho Religion
Meditation Scholar
With the help of my friends at
BYU-Idaho, we created a healing
plan that combines the Lessons from
Liberty Jail with ACT!

16. IF KNOW THEREFORE
FOR MY GOODAccept Thoughts Choose Values Take Action
PEACE VISION AGENCY BECOME
The model includes three lines. The first are the principles from Liberty Jail, the
second are the practices from ACT, and the third are the promises.

17. IF
Accept Thoughts
PEACE
It was meant to be that life would
be challenge. To suffer some
anxiety, some depression, some
disappointment, even some
failure is normal. Teach our
members that if they have a
good, miserable day once in
while, or several in a row, to
stand steady and face them.
Things will straighten out. There
is a great purpose in our struggle
in life.
President Boyd K. Packer
There is great value in
our trials!

18. STRUGGLE OF THE EMPEROR MOTH
A biologist found the cocoon of an emperor moth and took it into his lab for study. It sat
on his lab table for quite a while. Finally, the cocoon began to tremble as the moth made its
efforts to get out into the world.
The scientist noticed that the cocoon was shaped like a bottle: wide at the bottom but
very narrow at the top. The top was made of a concrete-like substance. The scientist
thought, “There’s no way the moth will make it through that hard material.”
He watched the cocoon for a while, getting more and more impatient. Finally he decided to
help the moth out. He took a tiny pair of scissors and carefully cut through the hard,
concrete-like material, opening the cocoon at the top.
The moth popped out almost instantly. The biologist waited for the moth to spread its
beautiful wings and show its pretty colors, but nothing happened. The moth was
misshapen, with a huge body and very tiny wings. It finally died, unable to lift itself off the
ground.
The scientist began to read about the emperor moth, trying to figure out what had
happened. Other people had made the same mistake he had, trying to help the moth into
the world. It seems there is a purpose for the moth’s cocoon being shaped the way it is.
In order for the moth to fit itself through the narrow neck of the cocoon, it must streamline
its body. The fluids in its body are squeezed into the wings, which make them large and the
body small. When it finally emerges into the world, the emperor moth is a creature
unsurpassed in beauty.
The scientist realized that by trying to spare the moth what he considered unnecessary
hardship, he had actually done it a disservice.

19. IF
Accept Thoughts
PEACE
[ ]
The Golden Mean
Courage Caution
Aristotle taught about the Golden Mean, where we should seek a balance between
opposite traits, like courage and caution!

20. IF
Accept Thoughts
PEACE
[ ]
The Golden Mean
Aversion (Avoidance) Attachment
As we struggle, there are strong
tendencies to avoid those things
that cause pain, or desperately seek
or cling to (attachment) remedies
that bring some relief! Both of
these extremes may lead to a life
out-of-balance.

21. IF
Accept Thoughts
PEACE
A pebble held close to the eye appears to
be a gigantic obstacle. Cast on the ground,
it is seen in perspective. Likewise, [the]
problems or trials in our lives need to be
viewed in perspective... No matter how
difficult something you or a loved one
faces, it should not take over your life and
be the center of all your interest.
Challenges are growth experiences,
temporary scenes to be played out on the
background of a happy life. Don’t become
so absorbed in a single event that you can’t
think of anything else or care for yourself
or for those who depend upon you.
Elder Richard G. Scott
Our trials can become
a hyper-focus and self-
consuming!

22. WORRY
All that we can see and focus on!

23. MatthewBYUI
JENNA
Emrie
MOM
COOPER
Tetons
P2B
Family
History
CES
DAD
FAITH
TEMPLE
BENTLEY
Health
WORRY
Yet, our worry and trials are just
PART of us and put into proper
perspective, just a small part!

24. IF
Accept Thoughts
PEACE
Mind The Gap
The first acceptance practice is to
“mind the gap”. Instead of avoidance
or attachment, just sit with the pain.
Accept it. Stay with it. And heal.

25. IF
Accept Thoughts
PEACE
Mind The Gap
Our natural stimulus response
inclination will be either aversion
(avoidance), or attachment!

26. IF
Accept Thoughts
PEACE
Mind The Gap
Instead, when we “mind the gap”
we create space, allowing our inner
wisdom to guide wiser more
balanced responses!

27. IF
Accept Thoughts
PEACE
Mind The Gap
From a gospel perspective, it is within
this space where we can be more open
to guidance from the “Light of Christ”
and the “Holy Ghost!” This is where the
enabling power of the Atonement can
be most effective.

28. IF
Accept Thoughts
PEACE
Sstop
Ttake a
deep breath
Aaccept things
as they are
Aask yourself
what you really
want
R
react in a
positive way
(aligned with
values)
STA2R
A very good
acceptance practice is
STA R, which is
illustrated in this
graphic.
2

29. IF
Accept Thoughts
PEACE
Another acceptance practice is the “observing mind.”
Picture your mind as a pasture and thoughts as horses.
When a horse (thought) enters the pasture, you can ride
it or try to chase it away. Both of these choices will just
make the horse more entrenched. Better yet, just
acknowledge the horse and go back to acting on values.
The horse will soon leave on its own accord.

30. IF
Accept Thoughts
PEACE
Thoughts = FACT or FICTION
Worry = Unlikely Maybes
What to do with worry – it’s up to you!
FICTION
Remember most thoughts (even
the scary ones) are just stories and
almost always fictional. It is our
judgment/evaluation that causes us
to fuse with an unwanted thought.

31. IF
Accept Thoughts
PEACE
Reality
Imagined
Suffering
The root of depression is mourning
the past. The catalyst for worry is
imagining something bad is yet to
come. Acceptance helps us live in
the present and diffuses
unwanted/scary/fictional thoughts.

32. IF
Accept Thoughts
PEACE
D&C 123:17
• Cheerfully
• Stand Still
• With Faith
• To see the Lord’s will
Other practices:
• H.E.A.L.
• Urge Surfing
• Mindful Eating, Walking
• Notice 5 Things
• Bridal Meditations
Other solid practices are outlined in
the book.

33. IF KNOW
Accept Thoughts Choose Values
PEACE VISION
Who do I want to become = Vision
What Matters Most = Values
The first step in choosing values is
to identify your mission/vision
statement.

34. IF KNOW
Accept Thoughts Choose Values
PEACE VISION
The Three Parts of Purpose
Clayton M. Christensen
1. Likeness or “the person I want to become”
2. Becoming Committed
3. Finding the Right Metric
• A man who is dedicated to improve the lives of other people
• A kind, honest, forgiving, and selfless husband, father, and friend
• A man who just doesn’t believe in God, but who believes God

35. IF KNOW
Accept Thoughts Choose Values
PEACE VISION
• A man who is dedicated to improve the lives of other people
• A kind, honest, forgiving, and selfless husband, father, and friend
• A man who just doesn’t believe in God, but who believes God
What are his Values?
• Dedication
• Service
• Spouse
• Children
• Friends
• Faith
• Discipleship

36. IF KNOW
Accept Thoughts Choose Values
PEACE VISION
Have to
(fear)
Ought to
(guilt)
Want to
(love)
The first practice of choosing values is to
identify the things you love to do!

37. IF KNOW
Accept Thoughts Choose Values
PEACE VISION
The second practice is to pick a time
when you were most happy. What
was right in your life? What does
this say about what you value?

38. IF KNOW
Accept Thoughts Choose Values
PEACE VISION
Now, pick a time when you were
the most sad. What was wrong or
missing? What does this say about
your values?

39. IF KNOW
Accept Thoughts Choose Values
PEACE VISION
The next activity is to pretend you
just came across a burning building.
Perhaps it is your home. What
would be willing to go into the
home to rescue? What does this say
about your values?

40. IF KNOW
Accept Thoughts Choose Values
PEACE VISION
Finally, ponder for a few moments
what you are most inclined to
spend your time, money, and
energy on. What does this say
about your values?

41. IF KNOW
Accept Thoughts Choose Values
PEACE VISION
J.O.Y.(2 NEPHI 2:25)
What are his Values?
• Discipleship (J)
• Faith (J)
• Service (O)
• Spouse (O)
• Children (O)
• Friends (O)
• Dedication (Y)
In the Book of Mormon we learn that men
are to have JOY. One way to get to joy is to
make the word the acronym J.O.Y. – which
means Jesus first, others second, yourself
third. You might want to rank your values
using the J.O.Y. model.

42. IF KNOW
Accept Thoughts Choose Values
PEACE VISION
"Only when you lift a burden, God will lift your burden.
Divine paradox this! The man who staggers and falls
because his burden is too great can lighten that burden
by taking on the weight of another's burden. You get
by giving, but your part of giving must be given first.”
President Spencer W. Kimball
The J.O.Y. principle is illustrated by this quote
from President Spencer W. Kimball.

43. IF KNOW THEREFORE
Accept Thoughts Choose Values Take Action
PEACE VISION AGENCY
Weak is he who permits his thoughts to
control his actions; strong is he who
forces his actions to control his thoughts
Og Mandino
Acting on values is the key to
healing as illustrated by this quote
by Og Mandino.

44. IF KNOW THEREFORE
Accept Thoughts Choose Values Take Action
PEACE VISION AGENCY
Weak is he who permits his [worries] to
control his actions; strong is he who
forces his actions to control his [worries]
Og Mandino
Acting on values is the key to
healing as illustrated by this quote
by Og Mandino.

45. IF KNOW THEREFORE
Accept Thoughts Choose Values Take Action
PEACE VISION AGENCY
Therefore Stop
Therefore Start
Therefore Accept
Therefore implies taking action and
there are likely things in our lives
that we should stop doing, start
doing, or just accept.

46. Importance:
Satisfaction:
0
Not important
1
Moderately Important
2
Very Important
0
Not Satisfied
1
Moderately Satisfied
2
Very Satisfied
Is there a discrepancy? If so, why? (what are the barriers?)
How do you feel about this value in action?
Value = My Children
This exercise will help you identify how you are doing with each of your values.

47. This worksheet
is provided in
the book and
will guide you
through the
practices.

48. IF KNOW THEREFORE
FOR MY GOODAccept Thoughts Choose Values Take Action
PEACE VISION AGENCY BECOME
Know thou, my son, that all these
things shall give thee experience, and
shall be for thy good (D&C 122:7)
Becoming is an eternal process and
our working trough trials, including
anxiety, will in the end be for our
good!

49. IF KNOW THEREFORE
FOR MY GOODAccept Thoughts Choose Values Take Action
PEACE VISION AGENCY BECOME
D&C 123:17
17 Therefore, dearly beloved brethren, let us cheerfully do
all things that lie in our power; and then may we stand still,
with the utmost assurance, to see the salvation of God, and
for his arm to be revealed.
The Final Therefore!
The final verse in the Liberty Jail
revelations reminds us that if we do
all in our power, and with faith,
stand still; we will see the Lord’s
hand and will in our lives.

50. https://lessonsfromlibertyjail.com
The most beautiful people we have known are those who
have known defeat, known suffering, known struggle,
known loss, and have found their way out of the depths.
These persons have an appreciation, a sensitivity, and an
understanding of life that fills them with compassion,
gentleness, and a deep loving concern. Beautiful people do
not just happen.
Elisabeth Kübler-Ross