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
ACT assumes that the psychological processes of a human mind are often destructive and create psychological suffering-how does this relate to being in quicksand?
When a person is trying to get out of quicksand, it goes against all their natural instincts to spread-eagle and relax. We reflexively kick and quicken our descent. It is the same with our painful thoughts and emotions. We are better off when we learn to stop struggling.
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.
Give an example of an area of life where you have seen progress observing your thoughts/feelings rather than reacting to them.
answers vary :)
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
Two reasons why it is important to accept and acknowledge all of our emotions?
Allow them to be there and learn to process/cope in effective ways, Normalize that we all have all the emotions, Self-compassion, Expand awareness, personal growth, practice vulnerability
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 % of our thoughts have positive content?
about 20 percent
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?
:)
What is the core message of ACT?
The core message of ACT is ‘accept what is out of your personal control – and commit to action that improves and enriches your life’
ACT is all about accepting that negative thoughts and emotions are a part of life, and ending the struggle that things can – or should – be any other way.