Drop The Shovel
What does the phrase “Drop the Shovel” mean in ACT?
It means to stop using unhelpful coping methods that make pain worse and instead accept emotions while choosing value-based actions.
What brain chemical is known as the “feel-good” signal for pleasure and motivation?
Dopamine.
What does the “monster” in the Tug of War metaphor represent?
Inner struggles such as cravings, anxiety, trauma, depression, or painful thoughts.
What does ACT stand for?
Acceptance and Commitment Therapy.
What’s one example of a personal value someone might live by in recovery?
Honesty, family, health, faith, service, or growth.
What is one “shovel” people might use when trying to avoid emotional pain?
Examples: substance use, isolation, control, denial, perfectionism, or anger.
Which brain area produces dopamine and starts the reward pathway?
Ventral Tegmental Area (VTA).
Why doesn’t “dropping the rope” make the monster disappear?
Because pain and urges still exist — we just stop fighting them and free up energy to live differently.
What is “acceptance” in ACT — and how does it differ from giving up?
Acceptance means allowing feelings without trying to control them; giving up means stopping efforts to live meaningfully.
How can values guide behavior even when pain is still present?
Values give direction — they help people act intentionally even in discomfort or uncertainty.
What happens when someone keeps “digging” instead of stopping?
They stay stuck or make their situation worse, often creating new problems or deeper emotional pain.
What is the role of the nucleus accumbens?
It’s the brain’s reward center that produces pleasure and reinforces behaviors.
What are some costs of staying in a tug of war with the monster?
Emotional exhaustion, strained relationships, lost time, or feeling trapped and powerless.
What part of the brain helps control impulses and judgment but weakens during addiction?
The Prefrontal Cortex.
Give one example of taking a small step toward a chosen value.
Calling a loved one, going to group, exercising, or journaling when anxious instead of using substances.
Describe what it might look like to drop the shovel in real life.
Accepting feelings instead of fighting them, asking for help, practicing mindfulness, or acting in line with one’s values even when it’s hard.
How does addiction hijack the brain’s reward system?
Substances flood the brain with dopamine, overpowering natural rewards and rewiring motivation and stress systems.
What does it mean to “turn toward” values instead of fighting the monster?
Choosing actions that align with what matters most, rather than focusing on controlling pain or urges.
In ACT, what does cognitive defusion help clients do with their thoughts?
See thoughts as passing experiences rather than literal truths — reducing their control over behavior.
How could connection or service reflect your chosen values?
Helping others or staying accountable strengthens community and supports recovery-aligned living.
What is one personal area where you might still be “digging,” and what could dropping the shovel look like for you?
(Personal reflection) Example: “I keep using avoidance when anxious; dropping the shovel means facing the task calmly instead of numbing.”
How do the amygdala and prefrontal cortex interact during craving or stress?
The amygdala triggers emotional urges and stress responses, while the prefrontal cortex tries to regulate and control impulses — addiction weakens this balance.
How does the Tug of War metaphor relate to relapse prevention?
It shows that fighting cravings intensifies them; acceptance and value-based action reduce struggle and support long-term recovery.
How does mindfulness help someone “drop the shovel” or “drop the rope”?
It helps notice urges, thoughts, and feelings without reacting automatically, creating space for conscious, values-based choices.
Write a one-sentence commitment: “Even though I feel ___, I will choose to ___ because I value ___.”
(Personal reflection) Example: “Even though I feel anxious, I will attend my meeting because I value honesty and healing.”