Thoughts vs. Reality
You think, “Everyone thinks I’m weird in class.” This feels real—but in ACT, it’s actually this.
What is a thought?
You hear “I’m going to fail,” and say to yourself, “I’m noticing that thought.” This skill is called this.
What is noticing (or observing thoughts)?
You change “I’m a failure” to “I’m having the thought that I’m a failure.” This creates what?
What is distance (or space)?
You imagine your thoughts as clouds floating by. What are you practicing?
What is letting thoughts pass?
You think “I’ll embarrass myself,” but still raise your hand in class. This shows what?
What is acting anyway (or not listening to the thought)?
You fail one quiz and think, “I’m terrible at this class.” This is an example of treating a thought like this.
What is a fact (when it’s actually not)?
You label your thought as “worry” before a test. This helps you do what?
What is step back from it (or not get hooked)?
You say your negative thought in a robot voice and it feels less serious. Why?
What is it feels less real/powerful?
You try NOT to think about a test, but it keeps popping up even more. This shows what?
What is trying to control thoughts makes them stronger?
You feel anxious about hanging out, but go because friendship matters to you. This is acting based on this.
What are values (what matters)?
Your brain says, “You’re going to mess this up in your presentation.” Does that mean it’s 100% true?
What is no?
Instead of arguing with “I’m dumb,” you just notice it and move on. You are doing this.
What is not engaging with the thought?
Repeating the word “loser” over and over until it sounds weird shows thoughts are just this.
What are words (or sounds)?
You have a stressful thought, but instead of overthinking, you let it come and go. This is called this.
What is letting go (or not holding on)?
Your brain says, “Don’t try out,” but you go anyway because you want to grow. This shows this skill.
What is doing what matters despite thoughts?
You think, “Nobody likes me,” but you actually have friends who text you. This shows thoughts can be this.
What is incorrect (or not fully true)?
Your brain sends you random thoughts all day. Noticing them without reacting is like ignoring these on your phone.
What are notifications?
Instead of arguing with your brain, you say “Thanks, mind.” This helps you do this.
What is unhook from the thought?
You keep replaying an awkward moment over and over. This is called this pattern.
What is rumination?
You avoid something because of a thought like “I’ll fail.” This behavior is called this.
What is avoidance?
In ACT, thoughts are described as “words and pictures in your mind”—not this.
What is reality (or truth)?
You start thinking about one worry and suddenly spiral into more. This is what happens when you do this.
What is engage with thoughts too much (or get pulled in)?
You still have the thought “I’ll fail,” but it doesn’t control you as much. This means you’ve gained this.
What is control over your behavior (or freedom/choice)?
A thought feels really strong at first, then fades if you don’t engage. This shows thoughts are this.
What are temporary?
You notice a thought, say “Thanks, mind,” and still do what matters. This shows this main ACT idea.
What is you don’t have to obey your thoughts?