ACT
A.C.T. stands for?
Acceptance and Commitment Therapy
Define Defusion
Stepping back and separating from our thoughts, images, and memories
Define Acceptance
Opening up and making room for painful feelings, sensations, urges, and emotions
What is the role of the observing self?
Responsible for focus, attention, and awareness. It is of thoughts but doesn't produce them.
True or False: ACT believes we can be moved from being stuck to unstuck
True
Accepting thoughts and feelings
Connect to your values
Take committed action
True or False: We can avoid suffering and painful experiences.
False
True or false: Acceptance means you like the emotions or thoughts
False, acceptance is about making room for them, not liking or agreeing with them
What is the role of the thinking self?
It plans, judges, compares, creates, and daydreams.
What does ACE stand for?
Acknowledge inner emotions, Connect with body, and Engage with what you are doing
The opposite of experiential avoidance
Acceptance
Trying to get rid of a feeling, sensation, urge, feeling, and/or memory
Experiential avoidance
This consciously connects with and engages us with whatever is happening in the moment
Contacting the present moment
Explain the "Drop the Rope" metaphor
Dropping the rope means the uncomfortable thought/feeling is still there, but you're no longer tied up in a struggle with it. Now you can do something more useful.
True or false: Values are different from goals.
True, values are a compass and help us make decisions while goals are desired outcomes. Goals have an ending, values do not
Name 2 reasons why mindfulness is important to recovery.
To experience unpleasant thoughts/feelings safely; to become aware of what you're avoiding; to become more connected to oneself, others and the world; to develop self-acceptance and self-compassion.
When someone becomes inseparable from their thoughts and are so caught up that they aren't even aware what they are thinking
Cognitive fusion
There are 8 steps in the process of accepting emotions. Name 3.
Observe, Breathe, Expand, Allow, Objectify, Normalize, Self-compassion, Expand awareness
What does the struggle switch refer to?
A metaphorical switch in your brain that when on, amplifies the problem and makes things worse. When off, you are able to sit with the emotion and practice acceptance.
What is the antedote for the acroynm FEAR?
DARE- Defusion, Acceptance, Realistic goals, embracing values
Name a technique to help yourself defuse from a thought or experience
Notice it, focused mindfulness, sing it out, silly voices, voice it, journal
What is a technique to help you be in the present moment?
Meditation, progressive muscle relaxation, being aware of your surroundings
What are you fighting with that you need to "drop the rope" with and stop struggling with?
:)