Defusion
The ACT skill helps you "unhook" from your thoughts so they don't control your actions.
What is Defusion
This ACT skill involves allowing painful emotions instead of fighting them.
What is acceptance?
In ACT, these guide your actions and help you live a meaningful life.
What are values?
This part of ACT is about taking real steps toward your goals, even when it’s uncomfortable.
What is committed action?
This ACT skill helps you focus on what’s happening right now, instead of being stuck in the past or future.
What is present moment awareness?
Instead of saying “I’m not good enough,” you say this to distance yourself from the thought.
What is “I’m having the thought that I’m not good enough”?
True or false: Acceptance means you like or agree with your painful feelings.
What is false?
If being a good friend is one of yours, you might choose to call a friend even when you're feeling anxious
What are values-based actions?
You feel nervous about presenting in class, but you do it anyway because learning and growth are important to you.
What is an example of committed action?
In this exercise you notice what you can see, touch, hear, smell and taste.
What is the 5-4-3-2-1 exercise?
This technique involves saying your thought in a silly voice or singing it to reduce its power.
What is a defusion exercise?
This metaphor shows how struggling with emotions is like being caught in quicksand—the more you fight, the deeper you sink.
What is the quicksand metaphor?
Unlike goals, these can’t be checked off—they’re directions you live by.
What are values?
True or false: Committed action means you will always feel motivated and confident.
What is false?
This type of breathing brings attention to the present and calms your body.
What are deep breaths or intentional breathing?
This metaphor compares thoughts to passengers on a bus—you’re the driver, not the passengers.
What is the passengers on the bus metaphor?
When we avoid feelings, they often get stronger. This type of avoidance is common in ACT.
What is experiential avoidance?
This kind of action is aligned with values, even when it’s uncomfortable or scary.
What is values-based action?
This kind of goal is specific, measurable, and helps you live your values.
What is a SMART goal?
Mindfulness asks you to notice thoughts and feelings without doing this.
What is judging them?
This kind of thinking often keeps us stuck, like "I must be perfect or I’m a failure."
What is fused or rigid thinking?
Name one physical sensation you might learn to accept rather than avoid.
What is [any valid answer, like “tight chest,” “sweaty palms,” “racing heart”]?
This is the process of defining what is most important to you.
What is "defining your values"
When taking committed action, we expect this to show up and try to get in our way.
What are uncomfortable thoughts and feelings (or “inner barriers”)?
This everyday activity can be turned into a mindfulness practice by focusing on all 5 senses while doing it.
What is eating, walking, or brushing your teeth (etc.)?