The Basics
What does ACT stand for?
Acceptance and Commitment Therapy
Who is the driver and what are the passengers in the metaphor Passengers on the Bus?
you are the driver
thoughts, feelings, urges, and memories are the passengers - "shoulds"
What is the term for making space for uncomfortable experiences, emotions, and thoughts without judgment? Hint: does not = agreement
Acceptance
What might someone who enjoys getting to know others, spending time at social events, and attending recreational activities value?
friendship, relationships, communication, excitement, adventures
What emotion might one be experiencing if they appreciate and understand another person's internal experience?
empathy, compassion
What does SMART stand for?
Specific
Measurable
Attainable
Relevant/Realistic
Time bound
What was the message of the Observing Sky metaphor?
Self-as-context
We exist beyond any emotion we feel, experience we are having, and time we are living in.
What is the practice that entails paying attention to one's internal and external experiences without judgment?
mindfulness
How are values different from goals?
Values are the overarching, guiding things that are important to us.
Goals are the steps we take that align with those values and help us live a meaningful, fulfilling life.
Values are like the compass, goals are the roadmap.
What are consequences of avoidance of uncomfortable emotions?
They will eventually come out and may come out sideways (in unintentional and unpredictable ways). Uncomfortable emotions can also tell us a lot about the circumstances in which we are involved.
What are examples of external barriers?
hospitalization, incarceration, lack of financial resources, work responsibilities
What does the metaphor of Man in the Hole tell us? What is the word related to this?
If you're doing something that is not working, do something else - workability
What is the term for recognizing that our thoughts are not inherently true and taking a step back from those thoughts/feelings/urges?
Cognitive Defusion
True or false: Our values will remain the same over the course of our lives. Changing values indicates that someone is not staying true to themselves.
FALSE
What is a method to defuse from one's thoughts?
Putting them onto leaves on a stream.
Placing "I am having the thought that..." in front of the thought
Mindfulness (non-judgmental awareness)
What are examples of internal barriers?
anxiety, fear, depression, chronic pain, thoughts of failure, concern about being "perfect," inattention
What is the purpose of the Leaves on the Stream exercise?
To practice mindfulness and cognitive delusion.
What is the term for the things that are important to us? Examples: success, family, peace
Values
How do emotions relate to values?
Our emotions may tell us how aligned we are living with our values.
For example, if we feel guilt versus pride.
It is not about what is right or wrong, it is about what ______.
(Think of the man in the hole.)
works
What is a "dead man's" goal?
Give an example.
A goal that someone could attain simply by not doing anything at all.
"I will not fight with my sister."
"Don't think of a pink elephant" was referring to our attempts to do what with our thoughts?
Control them.
As soon as you try not to/avoid thinking of something, you actually give it more power and control.
What is the term that recognizes we exist beyond any current experience we are having?
Self-as-context
What are some ways in which individuals may unintentionally move away from a valued direction?
Avoiding attending an activity they really enjoy due to anxiety
Fighting with a loved one due to difficulty with vulnerability
Many more...
Name one thought, emotion, urge, or memory that is always going to be good/adaptive.
There is no single thought, emotion, urge, or memory that will be good in every situation, in every environment, for every person.