The Basics
Things We've Done
Hexaflex
Values
Unassorted...
100

What does ACT stand for?

Acceptance and Commitment Therapy

100

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"

100

What is the term for making space for uncomfortable experiences, emotions, and thoughts without judgment? Hint: does not = agreement

Acceptance

100

What might someone who enjoys getting to know others, spending time at social events, and attending recreational activities value?

friendship, relationships, communication, excitement, adventures

100

What emotion might one be experiencing if they  appreciate and understand another person's internal experience?

empathy, compassion

200

What does SMART stand for?

Specific

Measurable

Attainable

Relevant/Realistic

Time bound

200

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. 

200

What is the practice that entails paying attention to one's internal and external experiences without judgment?

mindfulness

200

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.

200

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. 

300

What are examples of external barriers?

hospitalization, incarceration, lack of financial resources, work responsibilities 

300

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

300

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

300

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

300

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)

400

What are examples of internal barriers?

anxiety, fear, depression, chronic pain, thoughts of failure, concern about being "perfect," inattention

400

What is the purpose of the Leaves on the Stream exercise?

To practice mindfulness and cognitive delusion. 

400

What is the term for the things that are important to us? Examples: success, family, peace

Values

400

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.

400

It is not about what is right or wrong, it is about what ______.

(Think of the man in the hole.)

works

500

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."

500

"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.

500

What is the term that recognizes we exist beyond any current experience we are having?

Self-as-context

500

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...

500

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.