Defusion
Define Fusion and Defusion
A separating or distancing from our thoughts and letting them come and go instead of being caught up in them.
Define Values
Define Committed action.
Taking larger and larger patterns of effective action, guided and motivated by values.
Name 3 challenging recovery-oriented actions you have taken so far today.
Answer shared!
What is the goal of defusion?
Not to change thoughts, but to change how you relate to thoughts.
How do values differ from goals?
They have no endpoint and you can't check them off a list as "done"
Who is someone you know personally who is living according to their values? Describe what you have observed and what you admire about that person.
Example shared!
Name a peer who's actions you see aligning with their values and give specific examples of what you have observed.
Example shared
Name 2 ways that you defuse from unhelpful thoughts.
Examples: Using "Just Noticing" ("I'm noticing I'm feeling anxious); "Pop-up Mind" (Imagining 'clicking out' of negative thoughts); "And How has that worked for me?" (Asking yourself the question and letting go of the thought if it hasn't been helping you) or using a mindfulness technique to aid in perspective.
List some of your values
Values that were listed
Name the barriers to taking action. Hint: They can be remembered using the acronym FEAR.
FEAR: Fusion, Excessive Goals, Avoidance of Discomfort, 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.
Example Shared :)
There are 5 key areas that indicate that we are becoming fused to our thoughts. Name and describe 2 of them. (Receive 600 points if you can name all 5!)
1. Rules (rigid rules about life/work/relationships etc that often use words like ought, can't should, don't have to, etc.) 2. Reasons (reasons you tell yourself that change is impractical, impossible or undesirable); 3-5. judgements of self; past, and future
Values can be painful. True or False?
True. You cannot value anything without being vulnerable, because values are the most intimate part of who you are.
Name and describe 2 ways to overcome barriers to action. Hint: They can be remembered by the acronym DARE. Name and describe 2 of them. (500 points if you can name all 4!)
Defusion; Acceptance of Discomfort; Realistic Goals; Embracing Values
Flashback to ACT sessions 1-8! There are 8 steps in the process of accepting emotions Name 3.
1. Observe
2. Breathe
3. Expand
4. Allow
5. Objectify
6. Normalize
7. Self-Compassion
8. Expand Awareness