ACT Basics
A.C.T. stands for
What is Acceptance and Commitment Therapy
What does cognitive defusion help us do with our thoughts?
Step back and observe them instead of automatically believing them.
In ACT, what does willingness mean?
the active choice to experience internal sensations, thoughts, and emotions without trying to escape, fight, or change them.
What does acceptance mean in ACT?
Making room for uncomfortable thoughts, feelings, and sensations instead of fighting or avoiding them.
What is ACT focused on helping us do instead of getting rid of uncomfortable feelings?
Live a meaningful life and take action based on our values.
True or False: Defusion means getting rid of negative thoughts.
False. It means changing how we relate to our thoughts.
What are values?
Directions or qualities that describe the kind of person you want to be and how you want to live.
Someone is sitting in class but is replaying an argument from yesterday. What are they having difficulty doing?
Being present.
True or False: ACT says you need to feel better/motivated before you can start doing something important.
False
Give me one example of cognitive defusion:
“I'm noticing the thought that ______.”
Labeling, silly voice defusion, floating clouds
This increases our awareness of what we are currently doing
What is present moment
Someone says, “I feel anxious, but anxiety isn't all of who I am.” What ACT process are they demonstrating?
Self as context (the stable, unchanging awareness or perspective from which you notice your thoughts, feelings, and physical sensations)
What does ACT encourage us to do with uncomfortable thoughts and feelings?
Notice them, make room for them, and continue moving toward what matters.
When someone becomes entangle with their thoughts and makes decisions or actions based on the internal experience
Cognitive fusion
What is anticipatory anxiety?
anxiety about something that hasn't happened yet.
True or False: A value is something you can permanently check off a list.
False. Values are ongoing directions.
The six constructs of ACT
Acceptance, Defusion, Present Moment, Self-as-Context, Committed Action and Values
Why might cognitive defusion be helpful?
It creates space between you and your thoughts so you can choose how to respond instead of automatically reacting.
What is one technique that helps you be in the present moment?
Ex. Meditation, leaves on a stream, progressive muscle relaxation, being aware of your surroundings
A person values friendship but feels nervous about reaching out. What would committed action look like?
Taking a small step toward connection, such as sending a message or making plans, while allowing the nervousness to be present.