Defusion
Define defusion
Separating or distancing from our thoughts and letting them come and go instead of getting caught up in them
Define values
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.
Remember: They help guide and motivate us
Define committed action
Taking larger and larger patterns of effective action, guided and motivated by values.
Identify a peer who you believe is living by their values. Give an example
Define acceptance
Allowing and making room for painful feelings, sensations, urges, and emotions.
Remember: Accepting does not mean approving.
What is the goal of defusion?
Change our relationship with our thoughts
eg: Being able to look at our thoughts rather than see the world from their perspective
How are values different from goals?
Values have no endpoint; you can't check them off as "done"
List the steps of committed action
1) Choose a life domain that is high priority for change
2) Choose the values to pursue in that domain
3) Develop SMART goals guided by those values
4) Take action mindfully
Name a peer from the other team who you believe has taken committed action this week. Share how.
Awesome job!
Explain the difference between the Thinking and Observing Self
The thinking self is responsible for planning, judging, creating, daydreaming, etc. (Creates all thought content)
The Observing Self is responsible for attention and awareness of your thoughts. (Does not generate thoughts, but simply observes them)
Name at least 2 defusion techniques
The Mind; Just Noticing; Buying Thoughts; Pop up Mind; Annoying Cell Phone; Experiential Seeking; Think the Opposite; Thoughts are not Causes; Monsters on the Bus; Who's in charge; How old is this; What is this in Service of; You're right, now what; Get off your But; Why Why; Create a New Story; Which would you rather be; Can't be Evaluated; How has that worked for me
True or false: Values can be painful
True! You cannot value anything without being vulnerable, because values are the most intimate part of who you are.
Name the barriers to committed action
F=Fusion
E=Excessive Goals
A=Avoidance of Discomfort
R=Remoteness of Values
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.
Love it!
Name 3 ways to practice Contact with the Present Moment
There is not just one way to practice mindfulness! Thank you for sharing what you do to stay mindful!
What are the 5 ways to tell if you're fused with your thoughts?
Thoughts are made up of:
1) Rules
2) Reasons
3) Self-Criticism
4) Past
5) Future
List your top 3 values
Love it, thank you!
Name the antidote for overcoming barriers
D=Defusion
A=Acceptance of Discomfort
R=Realistic Goals
E=Embracing Values
Identify a peer from the other team who you have seen use a defusion technique. Name the technique and how they used it.
Cool!
What are the 8 steps to Accepting Emotions
Observe
Breathe
Expand
Allow
Objectify
Normalize
Self-Compassion
Expand Awareness
What is considered both a defusion technique and a mindfulness technique?
Leaves on a Stream
True or false: You can always live your life according to all of your values
False: Sometimes values need to be prioritized over others for specific situations
What is one committed action you're willing to take today?
Awesome, thank you!
1) Carmen
2) Danielle
3) Ragini
4) Sarah
5) Evelyn
6) Q
What are the 1, 2, 3 of ACT?
1) Accept your thoughts and feelings
2) Commit to your values
3) Take committed action based on your values