10 +1 things I have learnt through trying out Acceptance Commitment Therapy ACT
Steven C. Hayes, Ph.D. has been the main driver behind the development of ACT
1. Be flexible by using pivots , the pivot allows you to turn a funnel into a loud speaker by switching 90 degrees
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2. Use defusion as a method to recognise that I am not my thoughts they are just thoughts I am not fused to them
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3. Don't be wedded to my Conceptual Self - Ego there is a transcendental self using perspective to gain awareness
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4. Use acceptance instead of avoidance accept the situation. I progress by learning from the discomfort/ pain I am experiencing
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5. Use presence as a tool of understanding don't be a slave to meditation the quality is more important than the quantity
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6. Map out my Values these are the compass I need to follow these provide the purpose and enable effective goals
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7. Values based action looking to build competence not to act on actions for external validation
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8. Not all cognitive based therapies are the same exposure works best when it's aligned to values
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9. The aim isn't just mindfulness it's about developing mental flexibility
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10. ACT recognises the relational frame theory (RFT) how thoughts / words are not just simple associations but states that they form complex relationships . Therefore we can't avoid triggers by avoiding certain words or experiences.
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This is because are thoughts can be linked in such a complex web
11. We can link ACT with other therapies and development programmes because flexibility is at the core of its development
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