Acceptance and Commitment Therapy Skills
This is what A in ACT means.
What is accept what is out of your control/what is inevitable experiences?
This is usually the first step of cognitive reframing.
What is identifying your ABC?
This is one of self-compassion's components, and it tells us that pain/suffering is universal.
What is normalising?
This is part of the anxiety cycle; it can reinforce anxiety; and it is targeted by exposure therapy. Sometims it is helpful as it gives us an opportunity to take a break.
What is avoidance?
This is one of the bodily changes associated with anxiety; we may want to go to the bathroom when this happens.
What is bladder urgency?
This is what C in ACT stands for.
What is commit to doing what is important to you/values?
It is worth doing this before doing cognitive chanllenging if you are highly distressed.
What is relaxation/calming yourself?
This is opposite to self-compassion.
What is self-criticism?
This type of exposure involves deliberately triggering feared physical sensations (e.g., rapid breathing, dizziness) to reduce fear of bodily symptoms (used in panic disorder)
what is interoceptive exposure?
We use this thinking style when we justify something (e.g., threats/danger) based on our emotions/feelings.
What is emotional reasoning?
Compared to CBT's challenging our thoughts, ACT focuses on ...
What is changing how we relate to thoughts?
This is usually the step following identifying your ABCs when doing cognitive challenging.
What is identifying thinking traps?
Being in this state may make it hard to do self-compassion.
What is high-alert/hypervigilance state?
This is filled out before/during/after exposure.
What is step planner?
This is a double edge sword - it may help us achieve things in life, sometimes these standards get in the way of our happiness and can actually impair performance.
what is perfectionism?
This happens when we get caught up in thoughts and let them dictate our behaviours in an unhepful way; and this make us more vulnerable to stress and other mental issues.
what is cognitive fusion?
This is the technique to help us identify our core beliefs.
What is identifying the common themes of my automatic thoughts/downward arrowing?
This technique ultilises the power of visualisation to trigger compassion feelings.
What is compassion imagery?
When we stay long enough in a feared situation, this nervous system will kick in and calm us down.
What is parasympathetic nervous system?
This is the behaviour you do during exposure that may prevent you from learning that you can cope; but you can do it at the early stage of exposure.
What is safety behavioiur?
This cognitive defusion technique involves imagining your thoughts as a physical object so that you can create some distance from your thoughts and not get caught up in them.
what is objectifying your thoughts?
In CBT, there are 3 levels of thinking. This is the second level of thinking.
What is intermediate thoughts/rules of living?
This is the hormone released when we do self-compasion.
What is oxytocin?
This is one of the important guidelines of exposure that ensure people are not overwhlemed in exposure.
What is doing exposure in a safe, planned, gradual manner?
We can use this technique to overcome procrastination; it involves going to a place in which you can minimise social and other distractions
What is prime place?