What is ACT; Psychological Flexibility
In ACT, we don’t fight our inner experiences; we make room for it. This process is called ____.
When we are “hooked” by our thoughts and treat them as literal truth, we are in this state.
What is cognitive fusion?
The more we fight unwanted thoughts and feelings, the stronger they become. This is called the _______ agenda.
What is control agenda?
True or False: Mindfulness is about clearing your mind of all thoughts.
What is false? Mindfulness means paying attention to the present moment without judgement.
In ACT, values are not goals — they are ongoing _______.
What is ongoing direction?
The core aims of ACT are ...?
What is
Accepting the pain that life inevitably brings
Commiting to taking action that enriches our life ?
The opposite of fusion, this process means seeing thoughts just as sounds and images and letting them coome and go.
What is cognitive defusion?
It means acknowledging the reality as it is without judging it or trying to change it.
What is acceptance?
What are four components of self-compassion?
What are acknowledging pain; normalising pain; kindness; and alleviation?
“Being a caring friend” is a value; “calling a friend tonight” is a _______.
What is a committed action?
This is the experiential exercise that demonstrate what our life would be life if we could let go the 'rope'.
What is 'tug of war' exercise?
True or False: The goal of defusion is to get rid of negative thoughts.
What is False? (The goal is to change our relationship with them.)
True or False: Acceptance means liking, passive resignation,dismissing/trivalising.
What is false. Acceptance means acknowledge what is out of control/what can't be changed, and then commit to do what matters.
Mindfulness is a state of mind and we can practise different exercises to go into mindfulness. RAIN is one of the exercises we can practice to go into mindfulness and change our relationship with emotions. RAIN stands for ...?
What are recognise, allow, investigate, and nurture?
Taking small steps guided by values, even when uncomfortable, is called ________.
What is committed actions?
This model describes six core processes that reduce people's vulnerability to mentla health issues.
What is psychological flexibility/hexaflex model?
This defusion technique encourages you to acknowledge and appreciate what your mind says to you and then do what matters.
What is 'thank you mind'?
What is "what happened in the past"; "emotions"; "life can be meaningful at the midst of pain"; "you need to take actions if you want to have a meaninful life"?
This is a self-compassion exercise we can do to practise self-compassion. It asks us to put a hand on the part of the body we feel the most pain/numbness; imagine the compassion flowing from a compassionate person to your body, and then say self-compassionate things to ourselves.
What is compassionate hand exercise?
When facing a difficult situation and having all the painful feelings, you can take a mental step back and drop this point to make an informed decision.
What is choice point?
This is the term in ACT describing the times when we hold on to beliefs about what we are tightly/rigidly.
Rigid definition of self.
This defusion technique asks you to visualise putting your thoughts on something that comes and goes.
What is mindfulness of thoughts?
What are the barriers to acceptance?
What are
o Losing sight of what is really important (goals, values)
o Fusing with the thinking self (cognitive fusion such as ruminating and worrying)
o Fear (i.e., of sitting with or opening up to unpleasant feelings)
o Prioritising being right, or thinking it is unfair (i.e., “I shouldn’t have to feel this way”)
o Not wanting to make the effort to do something different