![]() It simply means instead of struggling to get rid of or reduce thoughts and feelings, they’re accepted. It does not mean resigning yourself to your circumstances or giving in to where pain usually leads you. This is the acceptance skill – bringing an open and willing attitude towards all internal experiences. changing the experiences themselves (i.e., getting “rid of”). The goal of therapy is not to eliminate certain parts of one’s experience of life, but rather to learn how to experience life more fully, without as much struggle, and with vitality and commitment.ĪCT is concerned about identifying thoughts, feelings, sensations, and urges that act as obstacles to valued living and then change the function of and our relationship to those experiences vs. Psychological acceptance, mindfulness processes and values based living help clients overcome obstacles to living well. ![]() ACT gets its name from its two core messages: accept what is out of your personal control, and commit to action that improves and enriches your life. ACT in a nutshell can be summarized as be present, open up, and do what matters. What is Acceptance and Commitment Therapy?Īcceptance and Commitment Therapy or “ACT” (pronounced as the word “act”, not the letters a-c-t) is a mindfulness-based behavioral therapy that focuses on psychological flexibility and valued engagement in life. To submit an article highlighting a model of therapy in group context, please contact the publications committee chair at. This article and the series of articles do not necessarily reflect the beliefs of Houston Group Psychotherapy Society. Whatever happens, continue to the next module.This is the second article in a series to feature different models of therapy and how they can be incorporated into a group context. We’re not aiming for perfection, just for trying our best. Don’t worry if you don’t reach your target. If you need more help, you may also want to read the article “Ten Tips for Motivating Yourself to Practice New Skills or Pursue Important Goals” by Russ Harris. ![]() Try your best to follow through on your Action Plan.Ģ. I am willing to take the first small step toward this goal on this day and at this time: _ Step Five Between now and the next module, if you are willing…ġ. If these uncomfortable or painful thoughts and feelings show up, these are some skills I can use to deal with them effectively: _ These are the uncomfortable or painful thoughts and feelings I’m willing to make room for in order to reach my goal: _ This goal is meaningful to me because I value: _ Set a SMART goal (Specific, Meaningful, Action-oriented, Realistic, Time-specific): Ex, Between now and the next module, I will call one friend and ask if they are available to meet for lunch next week. It’s best to choose one you can realistically accomplish between now and the next module, so you can reflect on how things turned out. Please take a look at “My Action Plan.” Begin by thinking of a small but specific goal that you would like to set. So, for example, if you decide that “Compassion” is one of your values, your focus should be on you acting compassionately toward other people and toward yourself, not having other people be compassionate to you (although that would be nice!) In addition, values are about our own actions, not the actions of others. We can’t always control whether or not we meet our goals, but we can choose to act according to our values even if our goals are not met. They are not about accomplishing a specific goal or achieving a certain level of “success”. They describe HOW we want to live our life. Remember, values are about desired, ongoing action. We encourage you to list any other values that come to mind that you don’t see on the list. There are many other values besides the ones listed here. Or, you may want to circle all the ones that are even somewhat important, and then go back and star the ones that are most important. As you read through them, please circle the ones that are most important to you. Please take a look at the worksheet “Reflecting on Your Values” for help with figuring out some of your values.īelow is a list of values. We all get to choose what we care the most about in life, and we don’t all have to have the same values. Values are about how we want to act, not how we want to feel or think.
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