staying present
when your mind drifts to the past or future, ACT teaches you to return here
what is the present moment
saying "I'm having the thought that...", helps remind you that thoughts are just these
what are mental events or words in your head
trying to push away feelings often makes them stronger - ACT calls this
what is avoidance
these are things that give your life meaning and direction
what are values
acting in ways that match your values is called this
what is committed action
focusing on your breathing helps bring you back to this
what is mindfulness
when thoughts try to take over, ACT teaches this skill to get some space from them
what is defusion
making space for hard feelings instead of fighting them is called this
what is acceptance
"being a caring friend" or "showing honesty" are examples of this
what are personal values
you can't always control your feelings, but you can control this
what is your behavior
you can't control your thoughts, but you can control this
what is your attention or action
"my mind is telling me I can't do it, but I'll try anyway", shows this ACT idea
what is noticing thoughts
you can feel sadness, anger, or fear and still move towards your goals - this is called
what is willingness
ACT focuses on moving towards these, not away from pain
what are values or goals that matter
this ACT skill helps you make choices that line up with what matters most
what is value-based decision-making
when you notice what's happening right now without judgement
what is being mindful
thinking of your thoughts as leaves floating down a stream helps practice this
what is letting go of thoughts
when you breathe through discomfort and stay open, you're practicing this
what is emotional acceptance
writing down what kind of person you want to be helps you identify this
what is your life direction or purpose
when you take a small step towards your goal even when it's hard
what is courage
this practice helps you stay grounded when emotions get big
what is grounding techniques
this ACT process reminds you that YOU ARE NOT YOUR THOUGHTS
what is self-as-context or observing the self
what is psychological flexibility
when you avoid taking action out of fear of failure, ACT encourages this alternative mindset
what is willingness or acceptance
ACT's big goal - living a rich, full, and meaningful life - depends on this
what is taking action that fits your values