ACT Basics
What does the A in ACT mean?
Acceptance
Suffering
True or false: Acceptance means you have to like the emotions or thoughts.
False.
Acceptance is about making room for emotions and thoughts, not approving or liking.
What is a value?
Something that is important to you and represents the kind of person you want to be.
True or false: values are dictated solely by society.
False
What does the C in ACT mean?
Commitment
True or false: We can avoid suffering and painful experiences.
False.
True or false: The ability to open up to people and talk about your thoughts, emotions, and ideas can reduce our chances of emotional outbursts (like anger, anxiety)
True.
Name one example of a personal value.
Examples: family, friendship, honesty, kindness, independence, learning, creativity, health, responsibility.
What is a goal?
Something specific that you want to accomplish or work toward.
What does the T in ACT mean?
Therapy
What are 3 barriers to my values?
negative thoughts, self critical thoughts, no motivation, lack of time, voices, no transportation
True or False: Mindfulness means having a completely empty mind.
False. Mindfulness means noticing what is happening without getting caught up in it.
True or False: A value is the same thing as a goal.
False. A goal is something you can accomplish; a value is an ongoing direction for how you want to live.
What is one small action you could take toward something important to you?
For example, if someone values health, they might take a 10-minute walk.
What is the purpose of ACT?
To live a meaningful, values-driven life.
True or False: Just because you have a thought doesn't mean it's true.
True
If your mind is focused on something that happened yesterday, what can you do to return to the present?
Notice that your mind has wandered and gently bring your attention back to what is happening right now.
If someone values relationships, what is one action they could take to live according to that value?
Examples: call a friend, spend time with family, listen to someone, or check in with someone.
True or False: You have to feel motivated before taking action.
False. Sometimes action comes first and motivation follows.
True or False: ACT teaches us to get rid of all unpleasant thoughts.
False. ACT focuses on changing our relationship with thoughts rather than eliminating them.
Why might it be helpful to notice a thought without immediately acting on it?
It gives us space to choose what we do instead of automatically reacting to the thought.
How might being present help when you're experiencing a difficult thought, feeling, or unusual experience?
It can help you notice what is happening without immediately reacting and bring your attention back to what you're doing.
Why can values be useful even when we are experiencing symptoms or having a difficult day?
Because values can guide what we choose to do even when we don't feel our best.
What does SMART goals stand for and why is it helpful to use this method?