![]() ![]() Use whichever ones work best while you're focusing on being mindful. These are just some examples of what an ACT therapist might ask you to say to yourself during these moments. What happened years ago is not happening right now.Let them flow like a river back to its source. Your strengths and your weaknesses are valuable as opportunities to learn and grow.That's what trying is for, and you don’t have to be good at something to find joy in it. It's okay to not be good at everything you try.You are in control of your own body even if you are not in control of your surroundings.When you allow these emotions to pass, you can find a peaceful pond sitting on the other side of your thoughts instead of a warring ocean. You want to diffuse (the first principle) these negative thoughts instead of agitating them.Īn anxious brain is on constant alert, cycling through different scenarios in which things can go from wrong, or even alright, to worse. Those who live with anxiety and depression symptoms are particularly prone to delving into this rabbit hole, which ACT attempts to avoid through behavior modification. Reminders For ACTĭuring the processing stage, it's imperative not to get stuck in a cycle of rumination. Once it passes, you can sit down and process what you felt. Give it time to wash through you, imagining it like a wave that will eventually break over the shore. Don't obsess over the feeling or judge it or yourself, and don't give it the ability to warp into another aggravating thought. When a feeling comes to the surface, allow it to pass through you like a liquid. Committed action – developing and choosing effective action and concrete goals related to the chosen values. ![]() Values – “chosen qualities of purposive action” without “avoidance, social, or fusion.”.The Observing Self – you are not your thoughts or feelings, and you can learn to consciously observe, experience, and process them without attaching your self-value or identity to them.Contact with the present moment – also called psychological flexibility, means learning to be more mindful and present in the current moment to gain a greater sense of self and events without judgment.Cognitive defusion – changing the way you view or interact with thoughts so that their negative or unhelpful aspects are lessened.Acceptance – accepting the situation so that a plan for action can be made.ACT is based on six primary guiding principles or ACT skills. ![]()
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