ACT Skills
“I notice I’m having the thought that I’m a failure.”
What is cognitive defusion?
Reflection Add-On:
What is one ED or self-critical thought you could practice “I’m noticing I’m having the thought that…” with today?
How does that wording change the intensity of the thought?
Temperature change, interoceptive awareness, paced breathing, muscle relaxation.
What is TIPP?
Reflection Add-On:
Which TIPP skill works best with your nervous system?
When would be a realistic time to use it this week?
Assuming you know what others think about you.
What is Mind Reading?
Reflection Add-On:
What assumptions do you tend to make about how others see you?
What evidence challenges that belief?
Caring for your body regardless of how you feel about it.
What is Body Neutrality?
Reflection Add-On:
What is one respectful action you can take toward your body today?
A success unrelated to weight or appearance.
What is a Non-Scale Victory?
Reflection Add-On:
What progress have you made that your ED would minimize?
Choosing actions based on what truly matters even when anxiety is present.
What is values-based action?
Reflection Add-On:
What is one value that motivates your recovery right now?
What is one small action you could take this week that aligns with that value?
Doing the opposite of an ineffective emotional urge.
What is Opposite Action?
Reflection Add-On:
What is one urge you often follow automatically?
What would the opposite behavior look like in a small, safe step?
Looking for evidence for and against a thought.
What is Cognitive Restructuring?
Reflection Add-On:
What is one recurring negative thought you could examine today?
What would a more balanced thought sound like?
Recognizing how media and comparison impact self-image.
What is Media Literacy/Comparison Awareness?
Reflection Add-On:
What types of content increase comparison or shame?
What boundaries could you set with social media?
Identifying situations or emotions that increase urges.
What is Trigger Awareness?
Reflection Add-On:
What early warning signs show up before urges increase?
Making space for uncomfortable emotions without trying to get rid of them.
Question: What is acceptance?
Reflection Add-On:
Which emotion do you tend to fight or avoid the most?
What might “allowing it for 90 seconds” look like instead?
Balancing emotion mind and logic mind.
What is Wise Mind?
Reflection Add-On:
How do you know when you’re in emotion mind vs logic mind?
What helps you access your wise mind voice?
Seeing things in extremes like always/never or good/bad.
What is All-or-Nothing Thinking?
Reflection Add-On:
Where do you notice perfectionism or extremes in your recovery?
What would a “middle path” thought look like?
Speaking to yourself the way you would to a friend.
What is Self-Compassion?
Reflection Add-On:
What would you say to a loved one who felt how you feel about your body?
Pausing before engaging in behaviors.
What is Skillful Responding?
Reflection Add-On:
What helps you create even a 10-second pause?
Bringing attention back to the present moment using your senses.
What is mindfulness/present-moment awareness?
Reflection Add-On:
When do you notice your mind drifting into past regret or future fear?
What is one sensory anchor that helps bring you back?
Riding urges like waves without acting on them.
What is Urge Surfing?
Reflection Add-On:
How long do your urges usually last when you don’t act on them?
What distraction or grounding skill helps you stay on the wave?
Testing a belief by trying a new behavior.
What is a Behavioral Experiment?
Reflection Add-On:
What fear-based belief could you gently test this week?
What is a small, low-risk experiment?
Choosing clothing for comfort instead of punishment.
What is Body Comfort Focus?
Reflection Add-On:
How does your clothing impact mood and body awareness?
What outfit makes you feel most regulated?
Something recovery gives you that the ED takes away.
What is Values Clarification?
Reflection Add-On:
What parts of your life grow stronger when recovery is prioritized?
Noticing you are more than your thoughts, emotions, or diagnosis.
What is self-as-context/observing self?
Reflection Add-On:
List three qualities about yourself that have nothing to do with your body or struggles.
Who are you underneath the ED voice?
Asking for needs clearly while maintaining self-respect and relationships.
What is DEAR MAN?
Reflection Add-On:
What is one need you struggle to express?
What part of DEAR MAN feels hardest for you — asking, asserting, or tolerating the answer?
Tracking situation → thoughts → emotions → behaviors.
What is a Thought Record?
Reflection Add-On:
Which part is easiest for you to identify — thoughts, emotions, or behaviors?
Which part do you tend to skip or avoid?
Valuing what your body allows you to do.
What is Functionality Appreciation?
Reflection Add-On:
Name two ways your body supported you this week.
One fear and one hope about recovery.
What is Ambivalence Exploration?
Reflection Add-On:
What does your “fear voice” say?
What does your “hope voice” say?