ACT Made Simple Dr Russ Harris You can download this presentation from the Therapists and Coaches page on: www.thehappinesstrap.com

Workshop Aims Understand the ACT model Experience the 6 core processes Learn practical tools and techniques Have some fun Leave here inspired to learn more

What is ACT?  Acceptance and Commitment Therapy: an empirically- supported mindfulness-based therapy, created by Steven Hayes in 1986 Acceptance of what is out of your personal control and Commitment to taking action that enriches your life. The aim of ACT is to create a rich full and meaningful life, while accepting the pain that inevitably goes with it. Symptom reduction is not the goal

What is ACT? ACT teaches psychological skills (mindfulness skills) to deal with painful thoughts and feelings more effectively – in such a way that they have much less impact and influence. ACT helps you to clarify what is truly important and meaningful to you (your values) - then use that knowledge to guide and motivate behavioral change, to improve your quality of life.

What Is Mindfulness? Mindfulness: awareness with openness and curiosity Buddhism is often cited as the origin of mindfulness practice, but actually you can find it in all the world’s great religions ACT is not a religion. It is a scientific evidence-based behavioral therapy, based on applied behavioral analysis.

6 Core Processes of ACT Psychological Flexibility The Present Moment Be here now Acceptance Open up Values Know what matters Psychological Flexibility Defusion Watch your thinking Committed action Do what works Self-as-context Pure awareness

The Mindfulness “Formula” 1. Notice X 2. Let your thoughts come and go 3. Let your feelings be as they are 4. Drift off, come back

The Mindfulness “Formula” Alternatives to “notice”: observe, focus, pay attention to, be aware of Alternatives to “acceptance”: allow it, open up, make room, create space, let it be, sit with it, drop the struggle, hold it gently, hold it lightly, soften up around it

Workability Is what you are doing working in the long term to make life rich, full and meaningful? If yes, keep doing it If no, do something different Don’t be a “mindfulness Nazi” Fusion and avoidance are NOT inherently bad. We only target them when they get in the way of a rich and full life.

“Creative Hopelessness” AKA “Confronting the agenda” Client’s agenda: I want to control how I feel Control is the opposite of mindfulness 3 questions: What have you tried? How has it worked? What has it cost?

6 Core Processes of ACT Defusion Psychological Flexibility The Present Moment Be here now Acceptance Open up Values Know what matters Psychological Flexibility Defusion Watch your thinking Committed action Do what works Self-as-context Pure awareness

Defusion techniques Leaves on a stream Let your thoughts come and go like passing cars, clouds in the sky etc. Your mind is a story teller; thoughts are stories; Your mind is like a radio - let it play on in the background Use your hand as a “chatterbox” “Hands as thoughts” metaphor

Defusion techniques I’m having the thought that … I notice I’m having the thought that … Sing thoughts, e.g. to Happy Birthday Hear thoughts in silly voices Put thoughts on a computer screen and play with font, color, case, format; or animate them; or add a karaoke ball

Defusion techniques Notice what your mind is telling you How old is this story? What happens when you get caught up in it? Does it help you to hold this story tightly? Does it help you to let this story run your life/ bully you around/ dictate what you do?

Defusion techniques Naming the story – if we put every thought, feeling memory linked to this issue into a book or movie, what would you call it? Repetition Pop-up thoughts: Children should be seen and … Blondes have more … Every cloud has …

6 Core Processes of ACT The Present Moment Acceptance Values Be here now Acceptance Open up Values Know what matters Psychological Flexibility Defusion Watch your thinking Committed action Do what works Self-as-context Pure awareness

The Mindfulness Formula 1. Notice X 2. Let your thoughts come and go 3. Let your feelings be as they are 4. Drift off, come back!

6 Core Processes of ACT Values Psychological Flexibility The Present Moment Be here now Acceptance Open up Values Know what matters Psychological Flexibility Defusion Watch your thinking Committed action Do what works Self-as-context Pure awareness

Values You are 80 years old looking back on today. Complete these sentences: I spent too much time worrying about … I spent too little time doing things such as ….

Values A value = a desired quality of ongoing action Compass metaphor: a value is like a direction you want to move in e.g. West Committed action is like actually travelling West Goals are like the bridges or mountains or rivers you aim to cross. To be loving and supportive = value Marriage = goal

Values Clarification Routine questions: what would you start/stop if this was no longer an issue? What gives you a sense of meaning and purpose? When do you feel most alive? What really matters, in the big picture? For suicidal clients: what has stopped you from killing yourself?

Values Clarification 80th Birthday Magic wand Role models Childhood dreams Values questionnaires Documentary of you – now and later

Values Clarification Tombstone Eulogy Funeral You know you only have one week to live, but you can’t tell anyone

The “I Don’t Know” Monster What is the function of “I don’t know”? If genuine lack of understanding: Explain values, and/or provide a list If automatic response: Defusion If avoidance: Defusion, Values & Workability. Facilitate willingness, then do experiential exercises

6 Core Processes of ACT Committed action Psychological Flexibility The Present Moment Be here now Acceptance Open up Values Know what matters Psychological Flexibility Committed action Do what works Defusion Watch your thinking Self-as-context Pure awareness

Committed Action Values to goals: short, medium and long term What’s the smallest, simplest, easiest step you can take in the next 24 hours? Live person’s goals Specific goals Break goals down into actions On a scale of 0 – 10, how likely are you to do this? If client scores 5 or less, reassess!

Committed Action Write yourself a personal goal, in line with a core value, that you will do in the next week As you do this, notice what your mind says Now commit to doing it: tell your partner what you will do – and as you do it, notice a) how you feel and b) what your mind tells you

Barriers to Action F.E.A.R. Fusion Excessive goals Avoidance of discomfort Remoteness from values

The Antidote to FEAR D.A.R.E. Defusion Acceptance of discomfort Realistic goals Embracing values

6 Core Processes of ACT Self-as-context Psychological Flexibility The Present Moment Be here now Acceptance Open up Values Know what matters Psychological Flexibility Defusion Watch your thinking Committed action Do what works Self-as-context Pure awareness

Self-as-context AKA self-as-perspective, the observing self, the silent self, the silent witness, My opinion: the best term is “pure awareness” The “part of you” that is aware of everything else The “place” from which you observe The chessboard metaphor

Self-as-context Thinking Self versus Observing Self: playing tennis, watching a sunset The stage show of life: on that stage is everything you can see, hear, touch, taste and smell, plus all your thoughts and feelings You can watch any part of the show, or all of it at once The show changes continually; the part of you that observes the show does not

6 Core Processes of ACT Acceptance Psychological Flexibility The Present Moment Be here now Acceptance Open up Values Know what matters Psychological Flexibility Defusion Watch your thinking Committed action Do what works Self-as-context Pure awareness

Acceptance Observe it: location, size, outline, depth, temperature, hot spots, cold spots, movement, weight, vibration, pulsation Breathe into it Open up/ make room/ create space Allow it: you don’t have to like it or want it or approve of it; just let it be Physicalize it: if it was an object, what shape color, texture, temperature, weight, surface would it have?

Acceptance Choice: 1) no pain, but you lose your capacity to love and care or 2) you get to love and to care, but you feel pain when there’s a gap between what you want and what you’ve got. Which do you choose? Place a hand on the pain Soften up/ loosen up around the pain Hold it gently, like a crying baby or a frightened puppy

Acceptance Normalize: this tells you’re alive and you have a heart; this is what humans feel when there’s a gap between what you want and what you’ve got. Expand awareness: This pain is one actor on the stage – bring up the lights on the rest of the stage show

Conceptualization 1. What direction does the client want to take their life in? 2. What’s stopping them? a) What are they fused with? b) What are they avoiding? c) What ineffective actions are they taking?

Conceptualization ACTION ACTION Mindless Fused Avoidant Ineffective Mindful Valued Willing Effective WORKABILITY

A.C.B.S. – Why Join? www.contextualpsychology.org You can download this presentation from the Therapists and Coaches page on: www.thehappinesstrap.com