This episode was prerecorded as part of a live continuing education webinar. On-demand CEUs are still available for this presentation through all CEUs. Register at allceus.com slash counselor toolbox. I'd like to welcome everybody to today's presentation Act and the Matrix, what every counselor should know. We're going to review the main points of acceptance and commitment therapy, how to apply the matrix, which is basically a quadrant system for applying act principles. So our clients can really envision what they're doing, what they're thinking, and how it's affecting them in terms of moving toward things that are important to them or not. And we'll finish up with identifying the shortcut question. So the main principles of act. And if you remember act stands for acceptance and commitment therapy. The goals are to create a rich and meaningful life while accepting that pain inevitably goes with it.  And there's sometimes there's nothing we can do about it. Some days you're going to wake up and you're going to be in pain. And that's just the way it is. If you fight with it, you may be kind of fighting a losing battle. So we want to accept the fact that we've got to use our energy in a way that moves us towards our goals instead of struggling with a losing battle, if you will. Act wants people to learn to perceive difficult thoughts and feelings as harmless, although maybe uncomfortable transient psychological events. We get depressed yet there are going to be some days you're depressed and accepting that instead of getting angry about feeling depressed and feeling guilty about feeling depressed, accepting it and figuring out how to improve the next moment is going to be a lot more effective than getting caught up in this wrestling match with depression. Now for some people that have, you know, major depressive disorder or recurrent episodes of major depression. Yes, they experience depression more frequently. So it's not as transient, but we want to help them figure out what they can do when they have those episodes, when they are feeling that way in order to improve their life and keep moving forward. Act also wants people to take effective action guided by their deepest values in which they're fully present and engaged. So no autopilot here. We want people to be mindful of what they need, what they want, what's going on and choose the actions and choose the thoughts that help move them towards those things that are important to them instead of, you know, maybe getting distracted by different things. So clean discomfort is when emotions and reactions are accepted and it leads to a natural level of physical and or emotional discomfort. Clean discomfort is saying basically what we talk about in some other theories as radical acceptance just saying, I get it. I understand that this is unpleasant. I really don't like it, but I'm going to accept that it is. And instead of struggling with it, I'm going to try to figure out how to improve the next moment. Dirty discomfort. Once you start struggling with it, your struggle switches turned on and discomfort increases rapidly. It's kind of like an emotional amplifier. Once you switch it on, then you can have anger about it. You switch it on for anxiety. You can get angry that you're anxious all the time. And then you can get anxious about your anger. You can feel guilty that you are having these unpleasant emotional feelings that are distracting you from your family. I mean, it can get really complex with a whole lot of unpleasant emotions. As soon as you start trying to fight with it or eliminate the feeling that you're feeling instead of either understanding where it's coming from and then making a choice about how to deal with that. The more time and energy spent trying to avoid or get rid of unwanted feelings in general, the more likely we're likely to suffer in quicksand. So like I said, sometimes you may be dealing with somebody who has anxiety issues, generalized anxiety disorder. Well, if they start being afraid that things won't ever get better, then they're going to have anxiety about the stuff that they had anxiety about, then they're going to have anxiety about their anxiety. Then they may get frustrated and feel hopeless and helpless because their anxiety isn't improving. You see how it kind of layers on itself and you can see this woman in the picture kind of sinking into her own dysphoric emotions. So we want people to understand that you're going to feel bad sometimes. And if you own that and hold on to that feeling, then it's going to be harder to get out of the quicksand. We want them to understand that feelings prompt us to do something. They're not necessarily something that we have to make go away. We need to understand where they come from and then choose from there what we're going to do about it. Another thing to make sure that we understand is that emotions are a natural way your body prompts you to act. When you're scared, when you're angry, those are your fight or flight, your body's perceiving a threat. So, okay, I feel this way. Understanding, accepting, identifying how I feel and then figuring out why do I feel this way and choosing the next best course of action that's going to move me towards my goals. Another point is that we want to look at the changeable variables in the context in which the issue occurs because somebody can talk about their depression. All right. Well, this depression may occur in multiple different scenarios in multiple different contexts. So, let's look at each context and see maybe what's similar across all the contexts or let's look at one context and say, okay, what can we do when you're at home to help you feel less depressed? What can we do in this particular context? Because just kind of throwing suggestions that someone isn't necessarily going to help. We need to understand all of the variables, all of the stimuli that are going into creating this feeling for the person. We want to look at physical vulnerabilities in this context. Are you getting enough sleep? Are you eating well enough? Are you in pain? When I work with women who have postpartum depression, this is one of the things I look at in the context of being a new mother where you're not sleeping through the night and you're probably not eating the healthiest diet. Some people are really good about it. Some people, they're just too tired to really pay attention to what they're eating. So we look at physical vulnerabilities. We look at relationships and we'll just stay with the postpartum mother at this point. So in these new relationships, talking about boundaries and communication, in this context as a new mother, that family is learning how to balance having this new little person in the family. So there's an adjustment of boundaries and the ability to communicate effectively about what new mom needs in order to get enough sleep or whatever is going to be important in helping her address the postpartum depression. Thoughts that are occurring in this context of being a new mother.  All these thoughts can start creating that emotional quicksand. So we want to look at in this context what are your thoughts that are maintaining this depression and what can we do to help you deal with them. And then we want to look at what behaviors are you using in this context that may be helping you or holding you back. So figuring out what the context is that we're looking at. Sometimes, I don't know whether that I want to say a lot of time, but sometimes when people come to our office and they're experiencing depression or anxiety, sometimes it is situational. So we want to look at what recently happened. What's the context? Maybe it was a new marriage in a blended family or a death or a job change. Anything that's a major stressor can trigger all kinds of feelings in people. So we want to look at the context that may have started to precipitate that. So six core principles. Values awareness. Contact with the present moment. Observing the self. Acceptance, diffusion and committed action. And we're going to go into each one of those. So a lack of clarity about values can underlie much of people's distress or keep them stuck. Think about going on a road trip without figuring out what your destination is. You just get in the car and go, hey, let's drive. Well, then when you're driving along the interstate, how do you know what exit to get off on? How do you know what's going to take you to somewhere that you want to go? Well, you've got to know where you want to go. Maybe you want to go to all the museums between here and Connecticut. Okay. So you can plot those out, but that is, those are small goals. Those are things we can identify, but you have to know kind of where you're going. Otherwise you're just going to kind of be driving aimlessly. So one of the things that Act says is figure out what's important to you. Figure out what your destination is. And then you can figure out when something happens, is this a battle worth fighting? Is it worth my energy in terms of do I need to address it in order to keep moving towards my destination? Because some things come up and they're just not that important. Some things come up and you say, yeah, this is something I need to deal with in order to keep moving forward. Once you identify what it is, then you can identify how you want to deal with it in a way that'll help you maximize your energy and keep moving toward the things that are important to you. If you don't know what's important to you, you can get caught up spinning your wheels, trying to fight against something or use the same energy to work towards something. So if you get angry, maybe you get a demotion at work and you get angry about that.  Or you can get angry and you can look and say, all right, this is the way it is right now. What can I do to move toward my goals of getting back on track and getting the promotions and being successful in my occupation? What do I need to do? Is using all this energy to complain to HR and complain to all my coworkers a good use of my energy? And generally, I would say no in that particular situation. A lot of times that's just going to be energy thrown up into the atmosphere. It's not necessarily going to work against you, but it may, it probably won't help you move toward those positive goals. So one of the things you want to ask yourself or have your clients ask themselves is what is the most effective use of your limited energy and time to help you achieve your goals? So before you act on something, go, is this worth my energy? Clarifying. So now we know why we need to identify our goals and values. Well, what are our goals and values? Who is most important to you? Which people in your life are most important to you and what do you want those relationships to be like? I mean, I can say I want my kids, my kids are really important to me. That's great. But if I don't know what I want that relationship to look like, then I'm not exactly going to know how to use my energy to create that environment. So I want to be able to express and describe where I'm going. Just kind of like when you use guided imagery and you have people described specifically where they're going with all their senses and really get into that moment. I want to know what this destination looks like. When I use this with my clients, I'll have them write on a piece of paper, descriptions of the relationship, the person that they want a relationship with, what they want that relationship to look like, and what they're going to have to do to get that relationship, such as calling the person once a week or spending time with them once a week or whatever the case may be. But what do you want that to look like? Do you want daily contact, once a month contact, an occasional letter? What's important to you? And then we move on to what things, events, and experiences are meaningful. And this is kind of lumps in work, health, and personal growth. What things are important to you? When it comes to work, some people, their work is a job. They do it for a paycheck. It's a means to an end. So they want to keep their job. But advancement or, you know, really getting ahead in that occupation isn't necessarily super high on their list. So in terms of work, keeping their job, keeping in their boss's good graces, that's probably going to be the extent of it. For other people, success and promotion and all that kind of stuff is really important. So that will go over in the goals column of what destination you've got in mind and how do you want to use your energy. People who have the goal of promotion and maybe getting up to C-level executive, they're going to want to spend more of their time and they're going to want to set more goals using their energy to get to that point. In terms of health, some people are fitness freaks, some people are nutrition freaks, some people, they just don't want to get sick. Whatever it is for your clients, how much energy do you want to use in this area, what goals are important to you in terms of your health. And then personal growth kind of encompasses everything else.  How do you want to spend your free time? The next step is to have people identify their values. And values are kind of a modally concept, if you will, for a lot of people because it's like, well, what does that mean? And I tell my clients when we do this activity, think about the three descriptive words or maybe five that you would want on your headstone if you passed away. What five things or characteristics do you want to be remembered by or which five are important to you? You'll figure out how to phrase it in a way that works for you. And a lot of times they go through and they'll look at this and they're like, well, I want all of these. Well, we all do. Which five are most important? And we'll talk about which ones are most important and how to choose that. Sometimes I say go through and mark every one of the descriptions, every one of the value words on there that's important to you. And then I tell them, go back through and cut it down to the top 10. So they've got to go through and in their mind, whittle it down and then cut it down to the top five. Why five? I usually stop at three or five just because if you have too many, it's kind of like having 10 or 15 goals in your life. You're probably not going to do any one of them really, really well. So let's narrow it down to something that's more doable. And then you can always add more later. So we're going to start putting this into the matrix now. And I know there's not four quadrants yet, but we start out where you've got noticing and choosing. So something happens and the client has to stop. And think and notice what's going on. Make kind of fill out this chart and then choose the actions and thoughts that are going to help move them toward their goals and values. A lot of times I'll have them put five or six words over here under goals and values that kind of summarize their goals and values. But in a notebook, they have thoroughly described each one of their goals and values that they're talking about. There's not enough room to put that over here. So once you're clear on your goals and your values and where you want to go, what your destination is, you've painted this picture. It's pretty thorough. Now it's time to figure out what's going on in the moment. You know, I said notice and observe. And a lot of times we'll find that our clients are not good at this. They, something happens. They get an urge to engage in a behavior. They do the behavior and they kind of get stuck in a cycle without thinking about what are the thoughts and emotions that are prompting this behavior. Going back to cognitive behavioral 101, the ABCs, the activating event. Then you have the consequences and those automatic beliefs. A lot of times people don't even pay attention to. So the matrix is also encouraging people to stop. Notice what's going on. Identify those automatic beliefs and feelings and then choose how do you really want to respond to this now? So the fly on the wall is one way of thinking about the observing self is detaching some. Another way of looking at it as a scientist. And one way I like looking at it is like a nurse doing the bed check. If you've ever been in the hospital, the nurse comes in. She's like, how are you feeling? What's your appetite? She's not emotionally involved in any of this. She's taking down all your symptoms, taking down all your stuff. And then, you know, it goes into the chart, but there's no judgment on her part or his part. So once you've taken that non-judgmental stance and you're like, okay, I'm just going to look at this with curiosity. Then you want to get in contact with the present moment, bringing full awareness to your here and now experience. You want to ask, how am I feeling? What are my thoughts, wants and urges? You know, that's can be pretty big, but if people are practicing this regularly, it gets easier. And if they're practicing this when they're in the heat of the moment of a dysphoric emotion, it's much more focused. What are my thoughts, wants and urges right now? What physical sensations am I experiencing? This helps them identify anger, anxiety, stress, guilt, anything that they're feeling. And then describe the environment. One of the reasons that we have them do this in getting in contact with the present moment is partly to help them get through that initial rush of fight or flight, let the adrenaline go away so they can get into their wise mind, if you will, and make more conscious decisions about what they need and what they want. So describing the environment is an aspect of mindfulness that helps people get a little bit more grounded. We go through all that. We identify what our thoughts, wants and urges are. Now it's time for radical acceptance, making room for unpleasant feelings, sensations and urges, allowing them to come and go without running from them or giving them undue attention. So if I notice that I'm angry, I'm just going to write it on the chart. I'm angry. If I notice that I'm sad, I'm going to write it on the chart.  Radical acceptance. I am angry right now. I'm not going to fight that. I'm going to see what I can do to improve the next moment. And some people envision unpleasant emotions or thoughts as clouds in the sky going by. You just see the cloud and you let it go by. I always think of Yoda and he's like, talk to the hand. You must not giving unpleasant feelings or thoughts, undo attention. Just saying it is right there, but I am not going to pay a lot of attention to it. I'm just going to let it go. We've identified how we feel. We've radically accepted it. It is what it is. Cognitive diffusion means stepping back and wrecking back and recognizing that thoughts are just temporary automatic events. We don't have to act on them. So unhooking helps us look at thoughts, even if we're angry and we think we want it or we feel we want to put our fist through the wall or something. We don't have to. We can have that thought without having to act on it, which again is a problem that a lot of our clients experience is having the thought that or the feeling or the urge to do something leads to the urge with no pause in between where they go, is this really what I want to do right now? So cognitive diffusion, when people start feeling that way, a lot of people identify, you know, I want to put my fist through the wall or I want to scream or I want to eat half a pint of hog and does or whatever it is. A simple exercise. Think of the behavior, whatever it is that you want to do. I need to, we'll stay with hog and does for right now.  Think about it. I mean, I've worked with talk to socialize with a lot of people that are like, Oh, it was the worst day. I need a drink. So think about that. Believe it as much as you can and notice how it affects you. I mean that really kind of propels, propels you to needing it. The other way to do it is to stop when you hear yourself saying that and insert the phrase, I'm having the thought that in front of I need to. So I'm having the thought that I need to have a drink. How is having a thought different than having a need? Well, generally we feel more in control of our thoughts. Generally we can say, All right, I'm having the thought that this is going. Let me replace it with another thought. Another way to look at it or way to help, help clients experience it is use a self judgment statement such as I'm stupid. Think about it. Believe it as much as you can. And you know, this is a hard one. Have them choose their own self judgments. I don't want to send anybody down a bad road, but notice how it affects you.  I'm ugly. I'm whatever. A lot of our clients use those phrases. I am something negative. Have them practice inserting the phrase. I'm having the thought that I am stupid, whatever, and encourage them to practice that because that separates them from being whatever it is to having a thought about being whatever it is. And it's easier or people often find it easier to deal with it or perceive it in terms of thoughts. Other unhooking techniques, if they don't want to do that one, that's fine. Thoughts are not causes. So is it possible to think that thought that I need to have a drink and do something different? Is it possible to think I need to have a drink and instead go to the gym? Yeah, it's possible. Ask themselves, who's in charge here?  Treat them as bullies. The other unhooking technique is to say, you know what? Brain, you're right. This really, the situation really stinks. Okay. Now what? If you quit arguing with it and just accept that it is what it is, now what? You're moving forward. That's where you want to go. And the final step is committed action. Committing to mindfulness to identify diversions. Anything that is making you or causing you to use your energy in ways that move you away from or at least don't move you toward your goals. Being willing to accept what is that radical acceptance. So people are committing to at least trying to accept it is what it is. They're committing to actively unhooking to examine the situation objectively. So these are all commitments they need to make before they can really implement this practice. I'll be mindful. I will try to accept and use my distress tolerance skills. I will try to examine the situation objectively so I can commit to behaviors that are going to move me toward my goals and values. That sounds reasonable. And it also helps people choose to let go of thoughts, feelings and behaviors that divert them from their goals. So we want to help them see how being aware they can see what their options are and they can actively choose. It empowers them to make choices that will move them towards their goals. So back to our happy matrix. Your goals and values are over here and I just put some over here to give you an idea. And when I do it with my clients, we start out really general, not talking about any specific instance. I say when you notice that you're having a bad day, when you notice that you're depressed or you're anxious and we're not talking about anything in particular, what behaviors can you do that will help you move toward your goals and values. And a lot of times we talk about things and I incorporate DBT skills. We talk about vulnerability prevention, getting enough sleep, eating well enough, getting some recreation and relaxation. We talk about the acronyms improve and accepts, which are also DBT acronyms for distress tolerance skills. Sometimes we'll go into the ABCs of cognitive behavioral therapy or the challenging questions, activities and just plain old setting goals. If they have goals, like if they want to be successful in their job and they have goals up here that will help them move toward being successful in their job, then when they're having a bad day, they can say, all right, I can either struggle with this emotion and fight against it or I can use this energy to work toward one of my goals that will help me be more successful. In DBT terms, we might talk in terms of that being activities or focusing on one thing in the moment. So instead of focusing on their depression, they're focusing on doing something active and positive that's going to move them toward their goals. So they've got their goals and values already. We talk about all these options and I give them a cheat sheet and I ask them to fill out an explanation for each one of these and obviously they do this on their own time at home and not in group because it could take so much time. Imagery, what place, what thing can you imagine that will help you feel better? Maybe you can imagine what it will be like when your depression is alleviated. Maybe you can imagine what it will be like when you get that promotion. Maybe you can imagine the island in the Pacific that you want to go visit this summer. Whatever it is, it's imagery that's positive that can help people get out of their emotional dysphoria even for a moment. Take a little mental break if you will. Imagery can also be helpful in helping people with anxiety if they imagine doing something that's anxiety provoking and doing it well because theoretically they're coming to us because they want to deal with their anxiety and they want to get rid of it so if we help them develop imagery scripts in which they're actually successfully accomplishing a task or doing a feared activity it can help them move toward that goal of alleviating their anxiety. Finding meaning in things and I put a lot of these on behaviors because it's something a person has to do. When they notice they're upset they have to choose to start thinking about these things and they have to choose a behavior, a distress tolerance activity that will help them deal with their unpleasant emotion. Prayer, relaxation, one thing at a time, taking a mental vacation, getting encouragement, doing activities that help them feel happy or move them towards things that are important because sometimes we can't change whatever's making you upset. This weekend one of my foster kittens on Saturday became violently ill and I wasn't sure she was going to make it through the weekend. I was stressed but all I could do was give her the care that I knew how to give her work with my foster coordinator and make sure she got the best care possible but other than that I couldn't magically fix it so in between times when she was sleeping I had to do something else. I engaged in other activities to help myself stay busy that also helped me work towards other goals like having a clean house so I wouldn't dwell on oh my gosh what's going to happen to itty bitty kitty. So activities can be really helpful. They can be a distraction but they can also help people move toward other goals that are important to them. Contributing is volunteering. Comparisons, I don't use comparisons very much because I just personally don't like them. The theory is if you compare yourself to other people who are doing less well you will feel better about your particular situation. Do things that elicit the opposite emotion. If you're feeling dysphoric do something that's going to help you feel happy. Don't watch a funny movie.  Push away the thought. Just tell it to talk to the hand. I'm not going to think about this right now. Which that's great but a lot of times you've got to pair that with something else. Focus on positive thoughts and you can also focus on sensations. Get a massage. Take a what's the word I'm looking for. Hot tub. Get in the hot tub. I put on my music and I put it on really loud and I go run as hard as I possibly can. So between not being able to breathe and kind of being in my own little musical zone, a lot of times that will jar me out of that negativity at least for a little while. We also want to have our clients focus on vulnerability prevention. They're not going to keep moving towards their goals and objectives if they're not taking good care of themselves. So looking at sleep, nutrition, recreation, physical health, interpersonal effectiveness skills and time management not getting overwhelmed. Those are all things that are going to be more or less applicable to each client. So I want to know what are you going to do to make sure you're getting good sleep? What are you going to do to make sure you're getting good sleep? So forth and so on. I have them, like I said, fill out a workbook or a journal and for every one of these things is an I can do this by and they describe what they're going to do or describe what the imaginary scene looks like. So they have it on hand. When they're in crisis is not the time to go, okay, you're having a bad day. Let's try some other things. Where do you want to go? Or what do you want to think about? They're just like, I want to feel better. We want them to focus and identify the happy things early and have this in their toolbox so they can refer to it. So back to the matrix. Now there are four things. Your goals and values are over here. This is your destination. So some things that you can do to help you work towards your goals and values. I think time with my family helps me feel like I'm being a good mother and again I've already defined that a lot more on a separate sheet of paper but these are just kind of my cues. Vulnerability prevention and there's a lot of things there but I know that I need to pay attention to those. Mindfulness and using distress tolerance skills. All of those no matter what kind of thing is causing bad mood or dysphoric state all of those things can potentially be used to help me harness that energy and move towards something that's important to me. The next step is to identify thoughts and feelings that move you towards your goals and values. Now I did behaviors first because we so often go from activating event to consequences and we don't pay a lot of attention to the thoughts. So if somebody's having a bad day and they choose a behavior the idea is that they're going to feel better if they do whatever behavior that is or if they prevent further distress by using their vulnerability prevention skills but I want to know what feelings and thoughts are going to help you a lot of our clients is going to be things like courage, hope, optimism, enthusiasm patience compassion with self and others willingness to let stuff go willingness to radically accept and self-esteem. So many times I find that a lot of our clients struggle with stuff especially anger and fear related issues because of their fear of being rejected or feeling like a failure. So we know that they feel good about themselves and we can figure out how to set some goals and things that they can do in order to improve their self-esteem but I want them to feel good in their own skin. Once we know the good stuff we know what they're going to do what things they can do to move towards their goals in general. We know what kinds of thoughts and feelings they want to have and they've identified mantras and wonderful things that will help them feel optimistic and energized and motivated to move towards their goals then we want to switch over to the other side and we say when you're having a bad day something happens that makes you really angry or anxious what are the behaviors that move you away from your goals and values and oftentimes these behaviors are escape or quick fix somebody makes them angry they want to lash out to get their power back okay I can understand that however in the big scheme of things is that a good use of your energy so we list those behaviors that people and each person is going to be different that they typically use in order to escape, avoid or regain power so sleeping too much avoiding life by being a couch potato you know just shutting the blinds and doing a Netflix marathon for two solid weeks self soothing with food drinking lashing out or being impatient or irritable so getting angry in response and sometimes self handicapping doing things so they don't have to worry if they fail they can point to well if I would have gotten a good night's sleep I would have been able to do that there are a lot of other things and you want your clients to fill this out but what behaviors do you do oftentimes when you're not feeling happy what behaviors do you tend to want to do that you think are going to make yourself feel better and you know what they may make you feel better in the short term no doubt about it however in the long term did it help you move towards your goals sometimes it won't make you go backwards but many times it's not going to move you toward your goals and the final quadrant are thoughts and feelings that move you away from your goals and values these are often described as distress intolerant thoughts and unpleasant feelings you know anger is probably not going to propel me towards my goal optimism may a feeling of empowerment may but I want to identify what kinds of things do I tell myself when I have unpleasant thoughts or unpleasant feelings and I normalize for clients that anger anxiety, guilt all of those are perfectly normal natural emotions emotions are not bad emotions are designed to prompt you to do something what you choose to do in response to the emotion is what can be unhelpful to you so identifying what triggers your anger then you can start dealing with it so you don't have to feel like you need to escape it right away you don't have to feel like you can't tolerate it some of the thoughts people may have I can't do this people just suck I'm helpless to change anything what's the point rule breakers always win no good deed goes unpunished this is one you can do in group if you want to to talk about distress intolerant thoughts because those are the ones that generally say I can't feel this way I can't tolerate it I'm never going to get out of it and when you feel this way when you feel like you're drowning you want it to go away if you feel like you cannot stand it any longer or you're going to go crazy you want to make it go away so a lot of times the initial reaction is to go to one of these quick fixes because yeah it does help it go away in the short term but then when you when the Netflix marathon is over or you sober up or you get up and go to work the next day and you know that problem may still be there so it's important to understand that they can get stuck in a loop here where they escape for a little while the escape wears off they feel like they're stuck they feel like it's intolerable so they escape again and we just get stuck over here using a bunch of energy in a never ending loop so putting it all together using a dysphoric moment and I use dysphoric because it can be any of those unpleasant emotions alright that's fine so then they can start charting out what behaviors can I do that's going to move that are going to move me toward my goals what thoughts and feelings am I having right now what do I need this is that mindfulness we were talking about what behaviors do I want to do and they're kind of jotting this down on the little worksheets so they can get it out there so they can see it another nice thing about having them do this is it makes them take some time to think about what's going on it also allows that adrenaline to go away so they can start looking at it more like a scientist more like somebody who's not emotionally involved in it and it becomes data points data points are easier to deal with it feels like it's making you suffocate so putting it together it's important to remember and remind our clients that unhooking is the key we need to help them figure out how when they get upset they're able to practice the pause or unhook or whatever you want to call it in order to separate from their emotions get out of that emotional mind into their wise mind so they can make more effective decisions and commit to them they want to get over here our clients want to get over here this is more like if you've ever seen the movie Up the dog was pouring his heart out to this guy saying I've never met anybody like you and oh, squirrel so the dog was moving towards something that was important saying something that was meaningful and then all of a sudden he was distracted kind of what we got going on in life so we want to help people be able to ignore the squirrels and continue moving towards the things that are our goals and values so one example is if somebody does something embarrassing and I use this example a lot when I do the matrix because I think a lot of people can relate to it when I was after I came back after my first child and I don't know why that's really significant but I was working in a community mental health center and our facilities we didn't have staff facilities we used everybody's facilities but our facilities were up in the front lobby and from the front lobby you would walk down the hall of the residential wing to get to my office that's fine so I came back and I was working one day and I went up to the facilities and I walked back down the residential hallway where the 85 co-educational clients were engaging in daily activities and get to my office well almost to my office and one of my staff pulls me aside and they're like Dr. Snipes you got your dress tucked into your britches sure enough I had my dress tucked into my britches did I want to leave work hide in my office and never come out again yeah so when that happened my first reaction the first thing I noticed not was how I was feeling or what I was thinking but crap I want to run away I want to get out of this situation alright well that's fine stepping back and saying why do you feel this way well I was embarrassed at that point did I have the thought that everybody got a good laugh yeah and they probably did you know that's okay noticing and choosing if I had the matrix at that point I would have said you know what alright yeah they probably noticed I have some options what's important to me well my clients were important to me my job was important to me successful at my job was important to me so at that point escaping from the momentary embarrassment was less important than continuing with my day and serving my clients and once I got back into my office and I started getting into my paperwork and doing what I needed to do focusing on one thing at a time I forgot about the other thing now periodically that thought would come up again and I'd push it away I figured you know what if it comes up I'm going to laugh about it and you know that's definitely an option and that kind of goes with interpersonal effectiveness skills sometimes things just happen and you have to accept that they happened and roll with them thoughts that I could have in my head you know instead of thinking everybody's laughing at me I need to hide out you know what other people do embarrassing things so having compassion for myself and others just being like well you screwed up you proved you were human it could have been worse yeah it could have been so optimism goes there and a willingness to just accept things as they are looking at it as what I call a humbler or a compassion grower you know sometimes things just happen that are sort of in my mind designed to help you relate to other people and that was definitely one of them so when I had all if you had all these charted out I can notice and choose what's going to get me towards my goals is hiding in my office or leaving work going to do any good no they saw what they saw they're going to remember it tomorrow and the next day so you're not going to call into work that many days is it what I wanted to do yes however I chose to move over here because I knew running away wasn't going to solve any of the problems and like I said on the last slide the next day when I showed back up to work it would still that issue would still be there so I needed to confront it and just deal with it ultimately nobody really said anything which was another thing that I noticed later was that I noticed or I was far more concerned about it than anybody else was or at least they didn't say anything to me so dealing with clients who have chronic illness a lot of our clients have some sort of chronic illness whether it's pain or or lupus or fibromyalgia or migraines I guess all of those have pain so what can a client do and again this is a general thing not any particular incident but if they have chronic depression or chronic something what can you do to prevent problems as much as possible and deal with problems when they come up have good sleep habits that's going to help prevent it eat healthfully it's probably going to help prevent exacerbation at least do your therapy exercises that goes with activities in the improve and accept acronym so therapy activities you know they're not always the most fun if you've ever been in physical therapy knowing that they will help you achieve your goal of being pain free or not having the chronic illness there's some motivation to do it focus your attention on things you can control with clients with chronic pain what is it that you can control today some days the pain is going to be worse and I truly believe that there is a relationship between the weather and you know certain types of pain so if you have a client who says you know my arthritis is really acting up today the weather you know we've got some sort of a front coming in alright you can't control the weather what can you control how can you react to that so encouraging them to focus on those things that are within their control and encouraging them to reach out and get encouragement from other people and setting small achievable goals one thing at a time you're not going to make your pain disappear overnight what are your smaller achievable goals in terms of whatever your chronic illness is maybe it's sleeping through the night maybe it's going four hours without a particular symptom maybe it's another goal altogether that you want to achieve despite the fact that you've got a chronic illness and that's fine too because when you're focusing on that you're focusing less on the fact that your chronic illness is there and or flaring up that day when you do those things you want to look at what feelings and thoughts are increasing when you're doing that if the person wakes up and you know they're having a flare up of whatever the chronic illness is they may feel helpless, hopeless, depressed resentment at people who are healthy angry at themselves for being weak or lazy we can be really judgmental of ourselves anxiety that they'll lose people in things that are important to them because they're not quote normal guilt over not being able to do the things they think they should be doing so many therapeutic issues there another thing I ask my clients is when you're having these thoughts okay what thoughts can you have how can you reframe this in order to help you feel happier have hope, gratitude, determination, empowerment self compassion any of those one of the things would be for example if they've got a chronic illness they wake up and they're just like I just can't make any forward movement I can't make any that's one of those extreme words distress and tolerant thought so I want them to focus on how much they've actually accomplished and how much they actually do when they're saddled with when they have to deal with this chronic illness in addition to everything else they do all the time I want them to give themselves credit for getting up in the morning and trying because they're doing stuff that everybody else does while also juggling this chronic illness that makes them pretty strong in my book so I want them to think about how can they reframe things instead of being angry at themselves for being weak or lazy how can they reframe that in a way that helps them feel determined empowered or maybe just self compassionate if your child if your best friend was experiencing the same chronic illness would you think of them as weak or lazy you know knowing what the answer to that is before you ask the question to the client obviously is definitely helpful but encouraging them to reframe some of the negative thoughts encouraging them to do things preventatively and then when they do have an episode a flare up whatever you want to call it they have a plan in place for how they can deal with it in order to help them keep moving toward the things that are important and I keep saying those things that are important because they can have this plan and it can be a great plan but if they can't see the point then they're probably not going to be overly motivated to do it if they have this plan and they can see how it's going to help them move towards their goals and values and the people that are important to them well then yeah, they're probably going to have a little bit more get up and go so the shortcut question sometimes people are going to be on the fly, something's going to happen they're going to start getting a migraine when they're at work and they can't sit down and do the chart or they've been doing the chart for a while and they're just not going to do it anymore what's the shortcut are my current thoughts, feelings and actions moving me closer to or further away from my goals and values so if something makes somebody angry for example and they want to lash out and they want to get even and they want to complain and they want to fuss okay that's how you want to what you're feeling right now those are your urges are those getting you closer to or further away from the things that are important only the individual can answer that the other even shorter question is for the person to ask themselves is this in brackets whatever this is worth my energy is it worth my energy to get upset about the person who tailgated me all the way to the store is it worth my energy to get upset over the line at the grocery store that was 15 people deep and there were only two registers open no because getting angry about it isn't going to do anything it's not going to solve the problem it's going to waste my energy disrupt my neurotransmitters and make me less have less energy to do the things that are important to me I encourage clients to keep these two questions on a little index card or on their mobile device if they need those prompts to remind them just to ask themselves you know what is this something I really want to do so the goal of ACT is to create a rich and meaningful life while accepting that pain inevitably goes with it therapeutic interventions focus around two main processes they want to develop acceptance of unwanted private experiences which are out of personal control which is a fancy way of saying thoughts and feelings it's not something anybody else can observe and our emotions our feelings are generally sort of reactions so at that moment you didn't think well this happened so I guess I'm going to get angry whatever it was happened and you got angry alright so that was out of your control at that moment what is in your control is the ability to improve the next moment and commit to the actions that will help you live a life that's filled with meaning and value and all that kind of stuff every event is an opportunity to choose thoughts that will help you use your energy to move toward your goals and values anytime something happens you can stop and think is this worth my energy it doesn't even have to be something that upsets you I know I tend to be very squirrelified and something will come along and it's like the new shiny thing and I'm like oh I want to do that and I want to do that but I need to stop from a time management perspective and say is this new shiny thing is going to help me move toward my identified goals and values or is it just going to distract me and it could be a good shiny thing but if it's not something that is going to help me along my path I need to really consider whether I want to devote energy to it acceptance means accepting without judgment how you feel and the situation as it is instead of fighting against it it is what it is the next moment is an opportunity to improve commitment and purposeful action mean that you choose to use your energy on thoughts and behaviors that move closer to your goals sound like broken record there having those goals out there knowing what you want being able to envision them helps people stay motivated because it's kind of like that Christmas present or something that you've been working toward we want to help them envision what the end point is and be able to regularly check in with that and see it as something exciting and motivating and if it stops being that then that's something we want to take a look at clinically alrighty are there any questions I would encourage you to spend some time with the little matrix and go through it for yourself looking at how it applies there are a lot of YouTube videos from different people on how to apply the Act Matrix they all differ a little bit so feel free to go on YouTube and look at some other ways that people have used to help people, help clients learn to apply the Act Matrix I find the Act Matrix is best to introduce at the midpoint of treatment after we've already gone through some of the basic DBT distress tolerance skills cognitive behavioral stuff and that really allows them to be able to more clearly articulate the toward behaviors, the things they can do to help them move toward their goals and deal with those unpleasant emotions in a positive way because we've helped them identify ways that they can start addressing those unhelpful thoughts workbooks for people who want more hands-on homework I don't have any workbooks so to speak I would really suggest the videos on YouTube there is a book called the Act Matrix see if I can get the Act Matrix and it's by Kevin Polk, Dr. Kevin Polk he has some videos on YouTube this is not a book for clients I found it a little bit challenging and clinical in many parts to really interpret so most clients would find it very frustrating from your standpoint if you want to learn more about his version of the Act Matrix and how to apply it it's a good book it's not an easy read but it is a very good read I will see what I can do to put together some resources for homework if you will and I will post them on allceuse.com there's a tab now that is for resources so when y'all ask me about things like this and I don't have quick answers for resources this is where I will put it under the resources tab so you can go click on the link and any books I find workbooks or any worksheets that I make will be listed there and it will probably be a week or so before I get those resources up but you can certainly come back and check the resources tab anytime you want okay everybody have an absolutely amazing weekend I know we are about halfway through the summer so if you've got youngins at home they're probably starting to get a little bit antsy but hopefully you'll have a great relaxing weekend with the family or with the critters or whatever you have at home and I will see you next week thanks for watching if you liked this video please like and subscribe either in your podcast player or on YouTube you can attend and participate in our live webinars with Dr. Snipes by subscribing at allceuse.com slash counselor tool box this episode has been brought to you in part by allceuse.com providing 24-7 multimedia continuing education and pre-certification training 20% discount off your order this month


So have you guys seen the dungeon which is absolutely unreal for XP, easily the best in this game, XP wise in regards to farming, only problem is it's a dungeon which is only available during a quest line. Now if you don't have access to it, there still may be a chance for you guys, so don't go skipping off this video, because from what I have seen, there's actually stages to this quest which will allow you to go back into said dungeon meaning you can farm this for that crazy XP. Stay tuned. How's it going guys, my name is DPJ and if you enjoyed the video leaving a like really helps out and if you like what you see and want to see more, be sure to subscribe. Ok so from the videos I have seen the quest is picked up from Senna, located within the bare tribe of refuge, located right here on the map, now upon you first clearing out this area which won't be available for you, you need to clear it out and then the waypoint will open up and then guys it will obviously become populated and you'll meet Senna. She has a quest for you called the Shared Tribute. This quest leads you into this dungeon right here, the dungeon is called the Hore Frost Demise. Now during this quest the dungeon changes massively in regards to enemies within here, mean you guys who have this quest still active or haven't picked up yet can go and grab it and farm this dungeon for massive amounts of XP. This is done by completing the dungeon, obviously not picking up or completing anything to do with the objective that progresses the quest, leaving said dungeon and quitting out the game and loading back in. This should reset the dungeon, keep in mind I have heard people say you can simply abandon the quest to pick it back up to reset the farm, but either or. Now a lot of people have done this quest already, so it can not go back to the quest and go to this dungeon farm which again is amazing for XP. But guys there is another chance for you to take advantage of this place because that quest we picked up from Senna and completed the Shared Tribute is actually a part of a quest line and while you could have a chance to go back into this dungeon. So this quest line consists of four parts, the first part is called the Shared Tribute, then we have the Hammer of the Champion, then the Beast Challenge and lastly guys the Call of the Ancients. Now this is the stage I was at, I was at the Beast Challenge, so I went ahead and completed that and then I opened up the Call of the Ancients. So if oh you guys check your quest tabs if you have any of these four quests you can see on screen now you can still do this incredible XP farm. The Call of the Ancients though is the last step though, if you've already completed that I'm afraid you won't be able to redo this place which is unfortunate because this farm is unreal. Easily the best I've seen in the game right now, the only issue is it's tied to a quest. So again guys the Call of the Ancients leads you straight back into this dungeon where you finish this quest line. Well obviously we do not want to finish it because finishing it obviously takes away this XP farm.  This is where that farm opens up for you again to take advantage of. So start this quest and you'll enter this dungeon. Upon you being in here guys obviously just take out all of the enemies covering every corner but what you do not want to do is you do not want to complete the dungeon so you do not want to defeat the boss. Yes there will be a mini bus within here for you to complete which is a part of this quest upon you taking him out it will tell you to advance to the boss. Do not destroy, do not kill, do not take out the boss. So clear out everything else in here until you get to that boss room.  Upon doing this re-enter the dungeon and it will reset. Every enemy in here will have reset. This works perfectly for me and I was reset in this dungeon as part of the quest every single time in doing this. Again you can probably teleport back to the Bear Tribe Refuge Waypoint, abandon the quest and pick it back up to reset this. I didn't even try that but I heard it works for people. I've also heard leaving out the game and changing that world tech and help players who are encountering any issues. But for me I was resetting every single time I left the dungeon and quit out the game simply loading back in and it worked for me every time. Now the dungeon itself isn't the biggest this means you can storm through it pretty quickly. On a world tier 4 of my character being at level 71 you can see the XP bar as I enter this dungeon and when I've cleared it out so there's a lot of XP to get from this. When I was doing this I was taking my time covering every corner and it took me about five minutes.  Definitely under three minutes. Now in regards to being in a group I really don't see why this wouldn't work as long as the host has his quest active. Surely the team could join him within this dungeon but it isn't something I have tried to be honest with you. But yes guys take advantage of this while you can. It's clearly a dungeon glitter didn't regard as one of the ones you could farm hence why I do not feel it received any kind of nerf because as you can see the amount of enemies within here is pretty crazy. The first part can be a little slow but trust me this really does pick up and we'll earn you tons and tons of XP. Now I will say I did try out this dungeon without having this quest active but please do keep in mind this playthrough was at a stage of me being in between quests I was in between the first part of this quest which is called the Shad tribute also completed the hammer of the champion but the one I was at was the beast challenge so keep in mind I hadn't fully completed this quest line so yeah keep in mind this playthrough was at a stage of being in between quests within the same quest line which affects this dungeon and changes it up but when I went in here guys without having any quest active it still seemed like a very good dungeon to farm I'm not gonna lie to you. My only real means of testing this though would be to complete this quest line to fully complete this quest line that means doing the call of the ancients which is something I don't really want to do because if I do this I lose the actual quest and being able to farm this dungeon over and over for XP so yes that's not something I really want to do but if there's somebody watching this video who has completed this quest line fully completed this quest line please do let us know down below in that comment section exactly what this dungeon is like with no quest line active because like I said when I went into here without having any quest active for myself again I was in between quest lines even though I had none active it still seemed like a pretty decent dungeon to run probably not the best in the game but I wasn't really paying that much attention to it to be honest with you I know when I did have this quest active when I was at the last part of this quest line which is the call of the ancients which is the gameplay you're seeing on screen now there was a truck ton of enemies within here so yes like I said I know for an absolute fact when this quest is active when you're a part of the quest within this dungeon it just seemed really way way way more enemies but yeah guys please let us know if you've completed this quest what this dungeon is like post finished quest line but there we have it guys if you can do this I do recommend you doing it because as soon as Blizzard clock on this thing is going to be nerfed to the ground there's no to which way is about it but guys if you enjoyed the video leaving a like really helps out you feel like what you see want to see more be sure to subscribe and hopefully guys I will see you on that next one


David Carter. Mr Speaker, I'm quite happy to compare the first 100 days of the National-led Government at its performance with the performance of that member as the leader of the opposition. Every question time, every question time you see the dejected looks coming over all the faces of the Labour Party. As they know they've got a problem, the only one that's happy is Grant Robinson. He can't wait, he can't wait to see Mr, Mr Shearer take another question there because it's only a matter of time. It's only a matter of time.


unstoppable positive thinkers. If you believe in innovation, the thing we need more of now than ever is innovators. Come to visionary, it's inspiring, my brain starts to explode. Change the world for the better. I'm talking about the will of the population to say it's time to do things, make it happen. These are things that are going to be funded because they're necessary to our biosphere. We need you.


Good evening everyone. I would like to thank the organizers and ICTP for giving me the opportunity to speak here and also for organizing this school and workshop. I'll be talking on Tite-Hilbert polynomial and effrational local rings. This is based on joint work with Professor Kui and Professor Verma. Let us begin with some notation and definitions. Let Rm be a netherial local ring and I be an m-primary ideal. A sequence of ideals i sub n is called an i-filtration if for all m and n and z the following holds. Firstly, i sub n is the entire ring r for all n less than equal to 0. Secondly, it is a descending sequence of ideals. Thirdly, it satisfies the graded property and i to the power n is contained in i sub n. Further, this filtration is said to be i admissible if there exists natural number r such that i sub n is contained in i to the power n minus r for all n and z. One of the trivial examples of i admissible filtration is i-addict filtration wherein we consider powers of ideal i. The first non-trivial example of i admissible filtration was given by Ries via integral closure filtration. The integral closure of an ideal i is denoted by i bar and is given by the collection of all elements x in r such that x satisfies the following equation wherein the coefficients come from the corresponding powers of the ideal i. These characterized analytically un-ramified rings as follows. Let me recall here that a ring is said to be local ring Rm is said to be analytically un-ramified if the completion of r is reduced. Ries proved that a Noetherian local ring Rm is said to be analytically un-ramified if and only if the normal filtration that is we consider the integral closure of powers of i of any primary ideal i is admissible. I admissible filtration possess a very interesting feature called as Hilbert-Sammel polynomial that FBN i admissible filtration and Rb Noetherian local ring with dimension D. The Hilbert-Sammel function of F is defined as the function which takes n to the length of r mod i sub n. And it turns out that this is a polynomial function that is there exists a polynomial with rational coefficients of degree D called the Hilbert-Sammel polynomial of F such that the Hilbert-Sammel function coincides with this polynomial for large values of n. The coefficients are referred to as the Hilbert coefficient and E0F is called the multiplicity of F. In this talk I would like to target a particular class of filtrations that is tight closure filtrations which is also talked about a lot in these two days. Let us set up some notations for a Noetherian ring R of prime characteristic P and an ideal i in R we have the following notations R0 denotes the complement of union of minimal primes of R. The letter Q is reserved for the Eth power of prime P. Eth for being its power of i is denoted by i square bracket Q and is given by the ideal generated by the Qth powers of the elements of i. Tight closure of i is defined as collection of all elements x in R such that there exists the in R0 the property that c times x to the Q is in i square bracket Q for large values of Q. An ideal is set to be tightly closed if i equals its tight closure. Ideal is contained in its tight closure which is further contained in its integral closure. Next we have Brankon's Coda theorem which states that for Noetherian ring R of prime characteristic P and an ideal i of R generated by n elements. The integral closure of i to the bar n plus R is contained in the tight closure of i to the bar R plus 1 for all natural numbers R. As an easy consequence to this we obtain that when i is the principal ideal when the tight closure coincides with the integral closure. Now we have the notion of test elements. As the name suggests this test element helps us detect whether an element belongs to the tight closure or not. An element c in R0 is set to be test element for R if for all ideals i and for all x in i star c times x to the Q belongs to the Qth power for all values of Q. The ideal generated by all the test elements is called as test ideal of R. The parameter test ideal of R is noted by tau bar R and is the ideal generated by all the elements c in R0 such that c times i star is in i for all parameter ideals i of R. An element is said to be parameter test element if it is in the parameter test ideal as well as in R0. Due to this result of Hoxton-Hunike we have test elements, existence of test elements in certain classes of rings. Where in the rings are reduced algebra of finite type over an excellent local ring of time characteristic. And let's see R0 be such that R localized at c is regular then some power of c turns out to be test element for R. Well Mukundan and Varma recently introduced the notion of tight Hilbert polynomial, they proved the following. Let R be a d dimensional analytically unramified local ring with prime characteristic P and I be an M primary ideal of i. Let tau be the tight closure filtration that is we consider the tight closure of powers of i. And tau is an admissible filtration and therefore corresponding to this we would have a polynomial which is called as tight Hilbert polynomial. And it is given by the following expression here is it a star of i is same as the multiplicity of i and the, and all the other coefficients are called as the tight Hilbert coefficients of i. The Hilbert coefficients are very useful in determining certain invariance of ideals and things. Here are some of the results from the past literature in the same direction. I showed that if R is a Cohen Macaulay local ring and I is an M primary ideal, then even if i is equal to zero if and only if I is a complete intersection. Agata showed in 1961 that no they didn't ring RM is regular if and only if I is unmixed and the multiplicity with respect to the maximum ideal is equal to one. And Cello's in 2008 conducted that for any ideal Q generated by a system of parameters, even if Q is strictly less than zero if and only if R is not Cohen Macaulay. Mandel Singh and Verma proved the following in 2011 that RM be a local ring, then even if I is less than equal to zero for any parameter ideal. And Z et al settled the conjecture in 2010 by proving that in a formally unmixed local ring if Cohen Macaulay if and only if even if Q is equal to zero for some parameter ideal. It is natural to expect that even the title but coefficients can be used to characterize certain properties of the ring. And it has been recently proved that the vanishing of first title but coefficients gives us a freshality of the rings under certain hypothesis. So let's look at the definition of a rational rings. H elements x1 so on till xh are called as parameters at the height of the ideal generated by them is exactly equal to edge, and the corresponding ideal is called as a parameter ideal. A ring is said to be a rational if all the parameter ideals are tightly closed. Let's look at some examples and non example, that K be a field of characteristic P and SP the polynomial ring K x y z. I'll be the quotient ring as smart ideal generated by x square minus y cube minus that seven, and I be the ideal generated by y comma z here throughout the small case letters denote the image of the corresponding uppercase letters in the quotient ring. So I is the ideal generated by system parameters and excellent I star. Therefore, we have that the ring is not a rational. On the other hand, in the second case, wherein we have the quotient as smart ideal generated by x square minus y cube minus that is a seven, and I is the ideal generated by y comma set. The next is not belong to I star if I don't leave these strictly greater than seven and therefore it is a rational if I don't leave these strictly greater than seven. So, I'm looking at Burma proved that in analytically un-ramified when my colleague local ring with prime characteristic P, the following characterization holes, the ring is a rational if and only even star of I is equal to zero for some I generated by system of parameters. Okay, as the question whether the same characterization holes if going Macaulay assumption is replaced by the unmixed. He asked the following let RMB and analytically un-ramified unmixed local new day rendering and QB and ideal generated by system of parameters. Is it true that even star of I is equal to zero if only R is a rational. In the case of dimension one we have positive answer in fact it turns out to be regular. But R be a ring of dimension one and I be principal ideal which is m primary. Since R is cohen Macaulay because R is reduced. And even star of I is equal to zero it forces the ring to be a rational by the. Now consider a minimal reduction B of M. And from bank on Skoda theorem we have that the tight closure coincides with the integral closure. As the ring is a rational in this case the tight closure is itself and therefore maximum ideal is generated by single element which says that the ring is regular local ring. In the case of higher dimensions and dimension to itself we have a counter example just given as follows let K be a field of prime characteristic be greater than equal to three. And I'll be the policy we bring K x4 x cube by x y cube by four that Q be any M primary parameter ideal of our then it turns out that even star of Q is equal to zero but the ring is not a crash. Now we have the definition of the tight closure of zero in the top most local homology that RMB a D dimensional no they're in local ring of characteristic P. The tight closure of zero in HDMR is given by collection of all elements in HDMR such that there exists C in RO with the property that C times the years for being as action on it at vanishes for large values of B. So compute the title but coefficients in this case let RMB an excellent reduced equidimensional local ring of prime characteristic P and dimension at least two that X1 so until XG be a parameter test element the parameter test elements and Q be the ideal generated by them. Then we have the following expressions for the title but coefficients in terms of the usual hill but coefficients. And we also have an expression of the title but coefficients in terms of the lens of local cumulogy modules and the length of tight closure of zero in HDMR. Now as Chang and Willemere prove the following let RMB an analytically un-ramified excellent local domain and IBM M primary parameter ideal. If even bar of i is equal to even of i then the ring is regular and i to the power the integral closure of i to the power n is equal to i to the power n for all n. By even bar of i we mean the first hill but coefficient corresponding to the integral closure filtration. We have an analog of this theorem for the tight closure that RMB an excellent reduced equidimensional local ring of prime characteristic P and dimension at least two X1 so until XG be parameter test elements and Q be the ideal generated by them. Then the ring is a fractional if and only if even star of Q is equal to zero and the depth of the ring is at least two and if and only if even star of Q is equal to even of Q. Here is an example to show that the assumption on the ring is not superfluous. Let S be the power series ring FB XYZW and R be the ring S mod i into ZJ where i is ideal generated by XY and J is ideal generated by ZW.  Then even star of Q is equal to zero but the ring is not a fractional. What goes wrong in this case is the depth of the ring is equal to one so it does not satisfy this assumption. And this characterization also partially answers honey case question in certain classes of rings. With this I would like to conclude my talk here are some of the references used. Thank you very much.


My name is Tracy, assistant Aaliyah. His name is Chubby Dubby, but you gotta call him out. Say, come on out Chubby Dubby.  Don't worry, we'll start small, we'll start small. Two-year-old, cute little hamster. There he is right there. Say hi Chubby Dubby. Hi Chubby Dubby. Behind the green line guys, behind the green line. Wave like him, hands and feet. He's waving guys, wave to my friend. Say hi, hi, hi, hi, hi. Good, I have an idea. Tell him guys, say go inside. Can he make it in there? Say hi Chubby Dubby. Say hi Chubby Dubby. Tell him guys, say come out of there. Not working, let's try this. One, two.  And he's smart. He won't just go, yay. Nope, he wants to run. Green line, green line, green line, green line. Tell him guys, say run, run, run. Say go, go, go. He'll run soon, keep watching. Next guy's bigger, his name is Browntown. Say come on out Browntown.  He's my guinea pig, there he is right there. Say hi Browntown.  Wave like this and like that. Let's go guys. Hi, hi, hi, hi, hi, hi, hi, hi, hi, hi, hi, hi. Good, tell him guys, say stay inside. Oh, guess what guys, he wants some food I think. Say find your carrot. Can he find that? Let's see, the legs said, I got it man. Let me go, I gotta go, I gotta go, I gotta go. Got it, give him a hand, yay. He likes it, maybe later sweetie. But right now, he needs some wood chips. Some of these things, like a home in his cage. Right there, right there. How about a nice little hat too? Nah, he doesn't need a hat, but guess what? That's like candy for him, so no candy right now. Say don't touch it, say say for later. Thanks kids, I'll put it on top for later. And tell this guy, say please run fast. He's thinking about it, next one's bigger and cuter. Her name is Treasure, say come on out Treasure. Guys, she's only two years old but she's super cute. She's my beautiful, funny rabbit, there she is right there. Say hi Treasure. No, wave like her, no hands, only wave with one foot. Wave with your foot too, let's go. Hi, hi, hi, hi, freeze. Faster on this side, let's go fast. Hi, hi, hi, hi, hi, hi, hi, hi. Good, behind the green line guys, behind the green line. I have an idea, she's smart. Tell me, can Treasure fit inside of my pocket? Yes or no? Nope, can she make it in the tube? Yes or no? Maybe. Tell her guys, say go, go, go. Say you could do it. Here we go, go, go, go. Way too big, man, but she's smart. Tell her guys, say don't jump off the table. She'll never jump. She's too smart. And tell them, what do rabbits eat? Guy, what do they want to eat? Good idea. Tell her guys, say eat it. It's on this side, treasure. Don't sit on it. Whatever, man, whatever. The next one is over there. Tell this one. Say come on out, boo. Green line, green line, green line, green line, green line, green line, cross cross elbow sauce. They can't see. I got them. Say come on out, boo. Six years old, on your bottom of your hand, cross cross elbow sauce, okay? They can't see behind you. I got them. Guess what?  My baby, tortisserie is right there. Say hi, boo. Wave like him, elbow, come on. Hi, hi, hi, other side. Ay, ay, ay, ay, ay, ay, ay, ay. Faster, ay, ay, ay, ay, ay, ay, ay, ay. Boo is hard as a rock, hard as a rock, but he wants food. Wait a minute. I know what he wants to eat, guys. He likes grass and flowers, but no grass and flowers now. And wait, say don't touch the carrot. No brown town, don't do it. Hey. Hey. Say save for later. Thanks, guys. This guy, he might want some food. I know the whole show, I know.  Does he really want it? I don't know if he wants it. Say it tastes like candy. He might believe us now. Let's see what he's gonna do. He's eating it. Give him a hand, yay. Good job. Hey, say that's too much. Say let it go. Let it go. He listened to us. I'll save for later, okay?  He likes salad, guys. Salads right there, okay? With croutons, croutons, croutons, croutons, and croutons. And some sweet stuff, tomatoes and grapes, and a cookie. Is that a cookie, guys? He thinks it's chala chip. Don't tell him, guys. He thinks it's really chala chip. Don't tell him, okay? Next one's smaller. Yep, his name is baby. Say come on out, baby. I know where she is. She's under here. Tell the treasure to say don't fall. Come here, here. Her hair got messed up. That's much, much better. Ta-ha-ha-ha. That's why we named her treasure. Say hold on tight. Whoa. I got him. His name is baby. Say come on out, baby. Guys, it is a baby. He is small. He is cute. I got him. That's his uncle right there. My baby turtle. Uh-uh. Say hi, baby. No. Wave like him with your feet and your hands. Have a seat. Wave with your feet. Who's faster? Him or you? Let's go. Faster on this side. Come on. Say hi-y-y-y-y-y-y-y. Good, good. Guess what? He wants to swim. Tell him, guys. Say go swimming. Wait a minute. Say don't do it again, brown town. Say save the carrot for later. Thanks, guys. Now this guy might want to go swimming. Here's the pool. How about water? Yes or no? Yeah. Good idea. Water's ready. Here we go. Here we go, Anne. Swim time. Give him a hand. Yeah. Thanks, guys. I know. Say run faster. Thanks, guys. Next one. I know what it is. His name? Oh, his name is Echo. Say come on out, Echo. Guys, I know where he is. Yep. Behind the green line. Behind the green line. Hey, say no, no, no. Don't touch the carrot. Leave it alone, brown town. Hey, say no, no, no. Don't even think. Say go back inside. Now we're ready for the next guy. I got him. His name is Echo. Say hi, Echo. He's my tree frog. There he is right there. Hey, what are? No, no, no. Say no, no, no. Behind the green line. Behind the green line. Behind the green line. Behind the green line. Behind the green line. Or go outside. I have an idea. This one here. No more stealing the carrot. Say no, no, no. I'll put it right there instead. Echo's right here. Say don't jump away. He might jump over there. No, but he climbs trees like this. Say don't move. Guys, he's moving. Say stop, stop. He's moving, guys. Say stop, stop, stop. No kiss. No kiss on the frog. I know what happens. Inside here's better. Do this. Big smile. Eyes, big guys. And say, ribbit, ribbit, ribbit. Say ribbit, ribbit, ribbit. Good. For this guy, he might jump out. Top, yes or no. Good idea. No jumping out. I saw him. Don't worry about him. I have an idea for this guy. Tell him, say let's go diving. Can't he really do it? Let's try it out. Start on the shoulder. Nope, uncle's head. And, yay. Give him a hand, yeah. Who's gotta go? Tell him guys, say that's enough. Say, let that go. Let it go. Don't keep on eating it. What are you doing? Messy mouth. Say bye, bye, boo. Green line, green line, green line, green line. Look at the floor. Don't touch the green line. Say bye, bye, boo. No elbow, let's go. Bye, bye, bye, bye, bye, bye, bye. Freeze. Bye, freeze. Bye, freeze. Bye, bye, bye, bye, bye. Say wipe your mouth. Say bye, boo. Job guys, next guy's smaller. Yep, his name is actually Mr. Claus. Say come on out, Mr. Claus. No questions, brother. I got him, I got him, I got him. Not a sloth. Mr. Claus is not Santa Claus. I know what it is. I got him. He's my hermit crab. Whoa. Tell him guys, say wake up. Go. He's coming out more. Say come out more. He's still coming out even more guys, but tell him. Say go back in your house. He's not going in. Say go inside right now.  Should we give him a bath? Yes or no? There's the bathtub. How about water? Yes or no? Good idea. Water's ready. Here we go, Ann. Bout time. Give him a hand. Yeah. Next guy's smaller. Oh, her name is Feria. Say come on out, Feria. She has pretty hair like treasure guys. Another rabbit, maybe a squirrel. Guys, maybe it's a chipmunk, right? Nope. It's a mommy, teacher, grandma favorite. I got her. Yep. Not a rabbit, not a, no, you know what it is. She's my three year old tarantula spider. Oh, top, top. Yes or no? Yes or no? Say hi, Feria. Wave like her. Lock your thumbs. Green line, green line, green line, green line. Lock your thumbs, eight fingers. If you don't wave, she'll jump out. Keep waving, guys. Say hi, big spider. Hey. Say hi, big spider. Don't worry guys, she won't jump out. Top on tight, no escaping. Next guy's smaller. Nope. Next guy is longer. Green line, green line, green line, green line, green line. I got him. His name is Slinky. Say come on out, Slinky. Guys, he's asleep. Say wake up. He's awake now, guys. He's nice, don't worry. Nicer than who? Nicer than Chubby Dubby. He is mean. He likes me, but nobody else. This guy likes everybody. Tell him guys, say come on out. Got him, six-year-old Python Snail. He's also my bracelet.  I know. No, I have an idea. For this guy, he's also my nice what? A nice necklace. Is my necklace nice? Fine, you got ponytails? I have ponytails today too. Is my hair pretty now? It is so pretty, guys. What are you talking about? No way, man, but look. No ponytails, but no rattle, no rattle, no rattle, no teeth, no fangs, and no poison. Just kisses. He doesn't bite people, guys, don't worry. Who will he eat? He won't eat the spider. He won't eat the crab. He won't eat the froggy or the turtle. But he wants to eat our friend Chubby Dubby for a snack right now. Yes or no, kids. Yes or no? No. That is not part of the show. No, no, no, no, no, no. But I do need one volunteer. Who could let me hold the snake? Who's behind the green line? Who's the best kid? Who's the quietest one? Come on, Sothi. Give her a hand, yeah. Stand right here, okay? Hands down. Look at the camera, it's a small big. Ready? Everybody say hello, princess. Are you ready? Look at the camera, it's a small, look at the camera right there. You're the princess now. Say hello, princess. Bow to our new princess, guys. Bow to the princess. The snake princess. I am the princess. Bow, bow, children. Bow, bow, but give her a hand, yeah. Good job, Sothi, by the sea. Say bye, Sinky. No, wave at him with your tongue, guys. Go, lill, lill, lill, lill, lill, lill, lill, lill. Say go inside. He's gone. Thanks, guys. Way to go. Stay by my side. Hey! What? What? Give him a hand. Yeah Next one smaller, but he's different. His name is camo say come on out camo Whoa, whoa, whoa, whoa, I forgot I forgot I have to do this first guys I gotta put a glove on to get him out. Why don't worry about why just get ready. Okay. He's asleep whisper say I'm ready now guys. The love is on he's inside of this one. Hold on. Let me get the top on almost ready Almost ready Calm down guys calm down. We need food. We need food guys. What does he eat? Who's sitting the best crisscross of us to hold the bread? Who should I choose? Who's sitting down the best crisscross applesauce? Who should it be? Nah behind the green line. I can't choose you. How about this treasure will hold it say hold it Say don't drop it. Is that a good idea? Yes or no? That's a bad idea. No rabbit sandwiches. No way say don't eat it Sweetie stay over here. Okay. Call me a hurricane. I got messed up. Hold the carrot Don't touch the bread and don't look at it. Stay on that side treasure. Here we go. Hold on Say turn around Don't sit on it Whatever. Oh, he's small guys. You can hold it for us instead. I have an idea I'll put the top on to make it easy. Tell them guys say hold it Tell Chubby W. Say don't touch it Thanks guys What Say no brown town Behind the green line guys behind the green line Say no, no, no You know what the spider will hold it spider will hold it. I don't trust brown town anymore Ready for this one me too. His name is camo say come on out camo Green line green line green line. Good. I got him. I got him. Oh the glove. I need help raise one hand in the sky Everybody when he jumps out you guys catch him in the air and don't be nervous. I have a glove You don't have one you guys catch him with your bare hands. Okay kids get ready. I'm not afraid I'm not afraid just joking guys hands down even Tracy doesn't need a glove. He's a baby guys only one years old He's my what got him Camilla and there he is right there Say hi camo Tell them guys say change colors It doesn't work that way guys not that fast, but guess what he's got a cool tail the holes on everything cool hands and a shark fin head and Open mouth say close your mouth Close the mouth close the mouth close the mouth whatever tell them guy Oh, he was trying to match that color inside pretty close on the match pretty close. Tell them guys say climb your tree Can he really do it by himself? I don't know about this hold on tight camo hold on with everything man You're doing good. How about upside down camo? He's a really good climber now say let it go Wait a minute. What is he holding on to this tree? What is he doing? Say bye camo No wave like him with your tail guys where with your tail to what are you doing? No Don't wave like that pinky fingers say bye camo He's already trying to turn green guys already turning green from brown.  Don't worry. Look at those cameras. He's on your head now. Don't move He's gonna fall stand still you're doing fine. Don't move your head.  Don't move your head.   Yeah Tell them guys say don't fall Say hold on tight Is that a horse or a rabbit It's a horse right now right say no no no chirp That is not a horse. Come on get down Inside here is better and guess what his brothers guys his brothers are really here. Is that his brother right there?  Those are just wood chips Here's his brother say hi tiny One brothers over there. I got him. There's his other brother Another one say hi spot And one more brother, but I ran out of names. Okay, we call them mr. Yellow say hi mr. Yellow One more brother. Tell them guys say he's real They don't know they love their brother be nice to him. Don't kick him. Don't kick him. No, no Hey, would you guys beat up your brother or sister like that? Who said yes? What? Last one's big last one's big I need ten volunteers ten Who's sitting the best crisscross applesauce? Who's not touching the green line? Who should I choose? Who's sitting down in their bottom crisscross applesauce? Who should I choose? We'll see about that pretty soon whoever the best kid is I'll choose the best kid. We'll see Tape line Don't worry guys. I'll probably choose more than ten I'll probably choose more than ten. We'll see makes you stay crisscross applesauce. Otherwise, I'll never choose you Here we go. Watch this everybody say hi blue line That's what you stand if I choose you only if I choose you get the stand on this line Only if I choose you who should I pick who's the best kid who's sitting the best crisscross applesauce? Who's the quietest one? Watch me first guys. Let's get him out first and I'll choose her name is Nana say come on out Nana We're back all the way back. Don't call her banana guys.  She eats those every two weeks. She's my what nice albino Burmese Python I Need ten volunteers who's sitting the best crisscross applesauce Stand in line guys get in line get in line get in line Close together touch shoulders touch shoulders close together close together touch shoulders touch shoulders close together No spaces no spaces. No spaces. No spaces. No spaces. No spaces. No spaces. No spaces. No spaces I saw you sneak in there baby To hands out to hands out to hands out to hit the back to see it. Okay, but you see back to see back to see We go to hands out to hands out ready No, you go see go see don't let go guys don't let go hold it strong guys.   That is he brother better bet you see better bet you see better see better see better see better see better see better see Good job guys. Good job. Guess what if you want to pet the animals Chris cross applesauce Who sitting the best Chris cross applesauce not touching the green line not touching the green line Who should go first who's the best kid We'll see about that now hands down rules first can only touch who could touch treasure not yet You could touch who else brown town, but not yet and the babies too, but not yet Say about it the guys could not touch first say bye baby turtle Say bye baby turtle No guys wave like him so he doesn't cry hands and feet who's faster him are you let's go say bye bye bye bye bye Say swim in the air I'm doing it kids. I'm doing it. No, he's not say bye, baby Echo the froggy now say bye echo How does he wave who remembers show me now big smile eyes big and say with it Again say Say bye echo Wait a minute guys the big spider has to go by bye say get down for Raya She's walking on the walls guys say get down How does she wave show me kids who remembers lock your thumbs eight fingers guys if you don't wave. I'll throw her in the audience. Oh You want me to Say bye sister They are twins pretty hair pretty hair. It's like a small rabbit small rabbit behind the green line behind the green line Say bye big spider Wait a minute guys the hermit crab say bye mr. Claus Guys, how did he wave show me claws down? Don't make him cry. Please wave guys He is crying a lot. He's crying. That's not water. Those are tears guys. He's crying a lot. It's water Say bye mr. Claus Wait a minute guys. I'm so sorry. I'm so sorry. You cannot touch Chubby Debbie the hamster say bye chubby Debbie He's too small. How does he wave show me chubby cheeks And then two hands and two feet. Don't let him beat you on your mark get set go fast Let's go like that. Come on go faster His cousin tell them guys say comb your cousin's hair Do a good job okay. Don't mess it up okay, oh That didn't work say bye chubby Debbie Wait a minute guys your other friend this one here guess what oh Oh, Brown Town, say bye, Brown Town. Don't worry, you still could touch him. I promised you, but how does he wave? Show me. No feet, two hands in your head, like this and like that.  On your mark, get set to wave. Go. Ba-ba-ba-ba-ba-ba-ba-ba-ba-ba-ba-ba-ba-ba-ba-ba. Say bye, Carrot. Brown, did he want to carrot? Yes, I do. Let me go. Yes, I do. Let me go. Fine, share with cousin, share. He's not real, say get out of there. Yes.  Look how messed up he is, he's all dirty. Tell him guys, say fly away. Fly away. Can he fly? Yes. A little bit. Last one on the table, guess what? I'm giving away four chickies today. Four chickies to win. If you want to win, crisscross double sauce. If you want to win, hands behind your back. If you want to win, want to take it home right now, do not move your head. Only four winners today. If you want to win one of these four guys, just do this. Move your ears like treasure and you win, go. Not your head, only your ears guys. Eyebrows cannot move to win. Just move your ears without touching them. Come on guys, do it. You'll win. Sorry guys, all your eyebrows are moving. No, you lost. No, your eyebrows are going crazy, no. Nobody won, but you still get the pet the animals guys. I'll show you how it's gonna work. Browntown's right there. Treasure's right there. The carrot goes with me, let it go.  Yes, Browntown is greedy, I know. They'll be where? Look, look, look. Right there. Now say fly away table. Hey kids, can tables fly? This is magic, look at this magic trick. Watch this magic trick. Say fly away table.  Ta-da. That was not magic. That was not magic. Babies, babies, right there. Bootha tortoise, he'll be right here guys. And guess what? Can pet three more things kids. Yes, special. Can pet the wheel. Can pet the glove. And pet the special animal, the sanitizer too.  Watch me, watch me. Everybody say hi green line. Guys, say hi green line. Listen up. Once I get you in line, if you get off the green line when you're walking, then you don't get to touch the animals. Watch me do it first. I'll show you it's gonna work. Way to destroy the line, guys. Here we go. Watch this, watch this, watch this. You walk on the line and say, I'm doing good. I'm doing good. Don't mess up on the line. I'm doing good.  Doing good. Back up, back up. Do you say bye sanitizer? Bye sanitizer. Say bye glove. Bye glove. Say bye bye wheel. Bye bye wheel. Then easy. Boo was easy. You pet him on the shell. Say bye bye boo. Bye bye boo. Not yet baby. Watch this, your fingers. Say one finger. Don't even use two. Just one. You say bye, bye, bye, bye. Rabbit, get any pig? All your fingers on them. Watch this. Bye bye. And then get away. Don't stay here. Guess what? Who should go first? I don't know. Come on.  Come over here. Bye.