Intro to ACT
Acceptance and commitment therapy
Name one value.
Honesty, Connection, Family, Compassion, Determination, etc.
True or False: Acceptance means liking your feelings
False
Define Mindfulness
Name one thing you cannot control but can change how you respond to
Thoughts, feelings, urges, other people, discomfort
This ACT principle is about opening up to feelings instead of fighting them
Acceptance
True or False: There are no "right" values
True
The opposite of acceptance, defined as the attempt to escape unwanted emotions
Avoidance
True or False: Mindfulness means clearing your mind of all thoughts
False
This term refers to treating yourself as you would treat a good friend
Self-Compassion
A tool used in ACT to sort your internal and external experiences and clarify your values
ACT Matrix
ACT suggests that you are always either moving _____ or ______ from your values.
Towards or away
A "fishy" metaphor for being caught up in your thoughts
Being hooked
Name the 5 senses you can use to ground yourself in the present moment
Sight, Sound, Smell, Taste, Touch
Name one way to practice cognitive defusion
"I'm having the thought that", singing it, writing it down, silly voice, labeling it, thanking the mind
There are _____ core processes in ACT
6
Values are different than goals because
Values are ongoing and a "way of being" rather than a destination to arrive at.
ACT skill used to create distance between you and your thoughts
Cognitive Defusion
This mindfulness skill utilizes paced breathing in counts of 4
Boxed breathing
A SMART goal is ______
Specific, measurable, achievable, relevant, time-bound
The goal of ACT is to increase psychological ________
Flexibility
The moment in a situation when you decide whether to move towards your value or away from it
Choice point
This metaphor describes noticing thoughts and allowing them to float away without grabbing onto them
Leaves on a stream/Clouds in the sky
This skill involves acknowledging your thoughts/feelings, coming back into your body, and engaging in what you are doing
Dropping anchor
The part of you that notices thoughts, emotions, and sensations popping up
Observing self