Willingness
What is willingness?
making room for uncomfortable thoughts and feelings rather than trying to eliminate them.
What does cognitive defusion help us do with our thoughts?
Step back and observe them instead of automatically believing them.
What does ERP stand for?
Exposure and Response Prevention
In ACT, what are values?
Qualities or directions that matter to us and guide how we want to live.
You feel nervous about trying something new and want to cancel. Name one ACT skill that could help.
Willingness, acceptance, or committed action.
True or False: Being willing means you must like or agree with the discomfort you’re experiencing.
False. Willingness means allowing discomfort without needing to like it.
True or False: Defusion means getting rid of negative thoughts.
False. It means changing how we relate to our thoughts.
During ERP, what are we practicing by not performing the compulsion?
Response prevention— giving the person an opportunity to experience anxiety or uncertainty without relying on the compulsion for relief.
Someone values being a supportive friend but avoids social situations because of anxiety. What could committed action look like?
Taking a small step toward connection while allowing anxiety to be present.
You make a decision and immediately want someone to tell you it was the right choice. What could you practice?
Allowing uncertainty and resisting reassurance-seeking.
Someone says, “I’ll start facing my fears once I feel less anxious.” What ACT principle could help them?
Willingness: taking meaningful action even when anxiety is present.
What is the difference between being fused with a thought and defused from it?
Fusion means treating the thought as something that must be believed or acted on; defusion means noticing it as a thought without automatically obeying it.
Why isn't the goal of ERP simply to make anxiety disappear?
The goal is to learn that anxiety and uncertainty can be experienced without performing compulsions or avoidance.
What is the difference between a value and a goal?
A goal is something you can accomplish; a value is an ongoing direction for how you want to live.
You notice an uncomfortable thought while completing an important responsibility. What could you do instead of trying to eliminate it?
Notice the thought, make room for it, and continue the meaningful task.
Someone feels anxious before attending a social event, how can they use willingness in this situation?
By choosing to attend despite feeling anxious because connection matters to them.
A person has the thought, “I need 100% certainty before I can move forward.” What ACT response could help?
Notice the thought, make room for uncertainty, and choose an action based on values rather than waiting for certainty.
Someone makes a small decision but repeatedly asks others if it was correct. What possible compulsion is occurring?
Reassurance-seeking
True or False: A value is something you can permanently check off a list.
False. Values are ongoing directions.
You begin an exposure and experience a strong urge to perform a ritual. What would an ERP-consistent response look like?
Continue the planned, appropriately supported exposure while practicing response prevention and allowing discomfort.
How does practicing willingness differ from enduring uncomfortable emotions while waiting for them to go away?
Willingness means allowing uncomfortable emotions to be present while continuing to take meaningful action, rather than making emotional relief a requirement for moving forward.
True or False: Every thought you have is a fact.
False
Someone says, “I'll do ERP when I'm less anxious.” What ACT/ERP principle could you discuss?
Willingness— You can practice making room for anxiety and uncertainty while taking action toward what matters, even when you do not feel completely ready.
An individual values responsibility but tends to procrastinate when a task feels overwhelming. What is one small committed action they could take?
Spend five minutes starting the task, while allowing feelings of stress or discomfort to be present and taking a step toward the value of responsibility.
A client has been avoiding an important conversation because they fear conflict, rejection, or saying the wrong thing. Identify three ACT strategies they could use to approach the conversation rather than continue avoiding it.
Willingness: Allow anxiety and uncertainty to be present without waiting to feel completely ready.
Cognitive Defusion: Notice fearful thoughts without treating them as facts or predictions.
Committed Action: Take a small step toward having the conversation because it aligns with personal values, such as honesty or healthy relationships.