Defusion
Q: Define Fusion and Defusion.
Separating or distancing from our thoughts and letting them come and go instead of being caught up in them.
Q: Define values.
A: statements about what we want to be doing with our life, what we stand for, and how we want to behave on an ongoing basis. They help guide and motivate us.
Q: Define committed action.
A: taking larger and larger patterns of effective action, guided and motivated by values.
Q: Name 3 challenging recovery-oriented actions you have taken recently (Committed Actions)
GOOD JOBBB!!!
Q: What is the goal of defusion?
A: Not to change thoughts, but to change how you relate to thoughts/ create distance
Q: How do values differ from goals?
A: They have no endpoint and you can’t check them off a list as ‘done.’
Q: Who is someone you know personally who is living according to their values?
Describe what you have observed and what you admire about that person.
A: Joe. All other answers are wrong.
Q: Name a peer who’s actions you see aligning with their values and give specific examples of what you have observed.
:)
Q: Name 2 ways that you defuse from unhelpful thoughts.
A: Examples: Using “Just Noticing” (“I’m noticing I’m feeling anxious); “Pop-Up Mind” (Imagining ‘clicking out’ of negative thoughts); “And How Has That Worked For Me?” (Asking yourself the question and letting go of the thought if it hasn’t been helping you), or using a mindfulness technique to aid in perspective.
Q: List some of your values
A: Authentic values only, not Ed's Values (he has his own and tries to override yours!)
Q: Name the barriers to taking action. Hint: they can be remembered using the acronym FEAR.
A: Fusion, Excessive Goals, Avoidance of Discomfort, Remoteness of Values.
Q: Name one of your values, a barrier that is trying to get in the way, and an action that you are taking in spite of the barrier in order to pursue your value.
Value:
Barrier:
Action in spite of barrier:
Q: There are 5 key areas that indicate that we are becoming fused to our thoughts. Name and describe 2 of them. (Receive 600 points if you can name all 5!)
A: Rules (rigid rules about life/work/relationships/etc. that often use words like ought, can’t, should, don’t, have to, etc.); reasons (reasons you tell yourself that change is impractical, impossible or undesirable); judgment of self; judging your past; and judgements about future.
Q: True or False – Values can be painful.
...also explain your answer.
A: True. You cannot value anything without being vulnerable, because values are the most intimate part of who you are.
Q: Name or describe 2 of 4 main ways to overcome barriers to action.
Hint: They can be remembered by the acronym DARE. (500 points if you can name all 4!)
A:
Defusion;
Acceptance of Discomfort;
Realistic Goals;
Embracing Values
Q: There are 8 steps in the process of accepting (difficult) emotions. Name or describe 3.
A:
1. Observe (non judgmental acknowledgments, "welcoming", body scans etc)
2. Breathe (breath as anchor to breathe into sensations, distress tolerance)
3. Expand (create space)
4. Allow (accept presence, non resistance, express as needed e.g. crying)
5. Objectify (create language by naming, labeling, describing sensations etc.)
6. Normalize (self validation, give context, appreciate it as a "signal")
7. Self-Compassion (self care, grace, common humanity, etc.)
8. Expand Awareness (hold the feeling AND re-engaging with reality, welcome back as needed)