Cognitive Defusion

Thoughts

100

Stories we tell ourselves. Usually begin with "I am"

Self

200

Thoughts that focus on our experiences or about our plans.

Past and future

300

Excuses for why change is impossible

Reasons

400

Thoughts of "I must", "I should", "If-then".

Rules

500

Thoughts that criticize ourselves, others, or other situations

Judgments

Thinking errors

100

tendency to take the blame for absolutely everything that goes wrong.

Personalization

200

Tendency to blow circumstances out of proportion by making problems larger than life.

Catastrophyizing

300

Focusing only on negative events and neglecting the positives.

Mental filtering

400

making irrational assumptions about people and circumstances

Jumping to conclusions

500

Interpret your experience based upon how you're feeling in the moment

Emotional reasoning

Other ACT

100

Things that are important to us and help us define who we are

Values

200

The process of giving our thoughts less power

Cognitive defusion

300

Trying to stay in contact with the present moment while accepting our thoughts is

The observing Self

400

What does the acronym SMART stand for?

Specific

Measurable

Achievable

Realistic

Time based

500

____ helps us to cope with uncomfotable thoughts and emotions, engage better in our relationships and tasks, and get out of our head.

Contact with the present moment

Cognitive Defusion

100

Leaves on a stream is a common_____

Cognitive defusion technique

200

This technique requires thanking our thoughts.

Showing our thoughts appreciation

300

Changing the ____ blank to our thoughts can help us to defuse them

Tone

400

One way to create distance between our thoughts is to use this technique.

ABC technique

500

What do the three C's stand for?

Catch it, Check it, Change it