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Acceptance & Commitment
Acceptance and commitment therapy aims to create a rich, full and meaningful life while effectively handling the painful thoughts and feelings that go with it.
- Effectively handling painful thoughts and feelings is done through mindfulness, which can be divided in to defusion, expansion, connection, and the observing self.
- Creating a rich, full and meaningful life is done by setting goals, guided by your values, and taking committed and effective action to achieve them.
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Setting Goals
- Focus on one domain at a time.
- Write down your goals. This makes you more likely to take action.
- Goals should be SMART: specific, measurable, attainable, realistic and time -bound.
- Set a combination of immediate, short term (days to weeks), medium term (weeks to month...
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Obstacles to Change
- Fusion with unhelpful thoughts. Solution: defuse the thoughts and recognise them as just words.
- Expectations that are unrealistic. Solution: break goals down to smaller pieces, extend their timeframes, and don't be afraid to make mistakes.
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Mindfulness Skills
- Defusion: learning to perceive thoughts, images and memories as pictures and words, rather than threats, rules and objective facts.
- Expansion: making room for unpleasant feelings, sensations and urges; allowing them to come and go without struggling ...
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Finding Your Values
Your values are what is most important, deep in your heart; what sort of person you want to be; what is significant and meaningful to you; and what you want to stand for in this life.
There are ten domains of values:
- Family
- Intimate Relationships
- Friendships
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Other curated ideas on this topic:
Acceptance&commitment therapy (ACT)
ACT targets a person’s tendency to avoid things.
- It introduces the idea of achieving a state of mind where people are able to notice the problematic thoughts, feelings, or behaviours but not be overwhelmed or consumed by them (the “acceptance” part.)
- It encourages people...
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