Defusion
Define Fusion and Defusion
Separating or distancing from our thoughts and letting them come and go instead of being caught up in them
Define values
statements about what we want to be doing with our life, what we stand for, and how we want to behave on an ongoing basis. They help guide and motivate us.
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.
What day is it today? Week day and date and year
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.
YAY!
Name a peer who’s actions you see aligning with their values and give specific examples of what you have observed.
:)
How many albums does Taylor Swift have? Bonus if you can name all of them..
11!
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 your top three values as fast as you can five times!
Name the barriers to taking action. Hint: they can be remembered using the acronym 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.
What number before 1,000 contains the letter A?
None!
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!)
Rules (rigid rules about life/work/relationships/etc. that often use words like ought, can’t, should, don’t, have to, etc.);
Reasons (reasons you tell yourself that change is impractical, impossible or undesirable);
Judgments of self; past; and future.
True or False – Values can be painful. Explain your answer.
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
True or False Venus is the only planet to spin clockwise.
True! It travels around the sun once every 225 Earth days, but it rotates clockwise once every 243 days