Acronyms
The components of a SMART goal
Specific, Motivated by values, Adaptive, Realistic, Time-framed
You might drop anchor when you're experiencing emotional turmoil. What are the three steps (ACE)?
Acknowledge inner experience, Come back into your body, Engage with the world
Discover what is truly important to you
Values
Goal or value: renew driver's license
Goal
Mary says to herself: "I don't like this feeling, but I'll allow it." What core process is she embodying?
Acceptance
HARD barriers to pursuing committed actions
Hooked, Avoiding discomfort, Remoteness from values, Doubtful goals
An example of a defusion technique
"I'm having the thought that..."
Saying the thought in a silly voice
Singing the thought to the tune of "Happy Birthday"
Take action to pursue the important things in your life
Committed action
Acknowledge or approve: one of the 3 A's of acceptance
Acknowledge
Louise is feeling anxious about telling her friend that she cannot make it to her birthday party. She reminds herself of her value of _______ and tells her friend the truth.
Honesty
RAIN meditation used as an acceptance exercise
Recognize, Allow, Investigate, Nurture
The core process that the chessboard metaphor helps us to understand
Self-as-context (or the noticing self)
Observe your thoughts without being ruled by them
Defusion
Self-acceptance or self-esteem: a focus of ACT
Self-acceptance
Imelda is clenching her fists in anger when she chooses to take a deep breath and say: "I'm having the thought that I need to punch something." Which core process is she practicing with this statement?
Defusion
The 3 N's of cognitive defusion
Notice, Name, and Neutralize
We discussed three types of skills to combat inflexible attention. One is engaging skills. Name one of the other two.
Savoring, Focusing
Be willing to experience difficult thoughts
Acceptance
Towards or away: the types of moves we strive to make when we encounter a choice point
Towards
Jada values creativity. Which of these might be a "towards" move when she is told to put together a presentation at work: a) write a bulleted list and read the points to her coworkers, or b) make a slideshow with graphs to illustrate the points?
b) make a slideshow with graphs to illustrate the points
3 A's of acceptance
Acknowledge, Allow, and Accommodate
The core process that mindful drinking/eating helps us connect with
Contacting the present moment
See yourself as unchanged by time and experience
Self-as-context
Self-as-context or others-as-context: one of the six core processes of ACT
Self-as-context
Tatianna has noticed that she has not been present in her daily activities and chooses to take five minutes to fully engage in the experience of eating her favorite snack. What kind of skill is she primarily using?
Savoring (contacting the present moment, being present, flexible attention)