ACT Basics
What does ACT stand for?
Acceptance and Commitment Therapy
What coping skill involves slowly breathing in and out to help calm your body?
Deep breathing
You're eating your favorite snack and paying attention to its taste, smell, and texture instead of thinking about other things.
Be Here Now - Notice the Present (Mindfulness)
True or false: Everyone experiences uncomfortable emotions sometimes
True
In ACT, what do we call the things that are important to us and guide the kind of person we want to be?
Values
Which ACT skill means to pay attention to what’s happening right now?
Be Here Now - Notice the Present (Mindfulness)
What are the five senses we can use to help ground ourselves in the present moment?
Sight, hearing, smell, taste, and touch
Your brain says, "I'm going to fail," and you respond, "I'm having the thought that I'm going to fail."
Unhook - Cognitive Defusion
What emotion is often associated with a racing heart, sweaty palms, and worrying about what might happen?
Anxiety, Nervousness
True or false: Everyone must have the same values
False
Which ACT skill means it’s okay to have uncomfortable feelings, we don’t have to push them away?
Make Room - Acceptance
What coping skill involves writing down your thoughts and feelings in a notebook?
Journaling
You feel nervous before a presentation but allow yourself to feel nervous instead of trying to force the feeling away.
Make Room - Acceptance
What emotion might you feel when something doesn't go the way you wanted or expected?
Disappointment
If someone values honesty, what should they choose to do when they make a mistake, even if they're afraid of getting in trouble?
Tell the truth
Which ACT skill means to put distance between yourself and your uncomfortable thoughts or feelings?
Unhook - Cognitive Defusion
What coping skill involves focusing on what you're doing right now instead of worrying about the past or future?
Mindfulness
You notice that you're feeling angry and remind yourself, "I'm more than just my anger. I can watch my feelings come and go."
Observer Me - Self as Context
What emotion might you feel when you believe you've done something wrong and wish you could change what happened?
Guilt
Someone values being a good friend but feels angry when their friend wins a game. What could they do to show that friendship is still important to them?
Congratulate their friend, even though they feel upset.
Name all 6 ACT skills
Notice the Present, Make Room, Unhook, Observer Me, Values, and Committed Action
What coping skill involves thinking of things you're thankful for, even when you're having a difficult day?
Practicing gratitude
You really want to yell at your friend, but you choose to speak respectfully because being kind is important to you. (Hint: 2 ACT Skills)
Values + Committed Action
In ACT, why can trying to push away or avoid uncomfortable feelings sometimes make things worse?
Because the feelings may become stronger or keep coming back, and avoiding them can stop us from doing things that matter to us.
What is the ACT term for choosing to do something that matches your values, even when uncomfortable thoughts or feelings show up?
Choose Your Move - Committed Action