ACT Flashcards
MINDFULNESS - definitions
Paying attention on purpose, in the present moment, and non-judgementally
The nonjudgemental observation of the ongoing stream of internal and external stimuli as they arise
MINDFULNESS CONCEPTS - thoughts
Non-elaborative processing
Reduces over-engagement with cognitive content & processes, affect
Thought decentralizing
Thoughts are mental events
Thoughts are not necessarily real or accurate representations of reality
Thoughts do not require behavioural response
Thoughts will pass through the mind if not subject to elaborative processing
MINDFULNESS CONCEPTS - cognition and process
Less literal interpretations, evaluations, judgements of stimuli
Reduced discrepancy-based processing
Respond rather than reactions to emotion
Emotion less overwhelming, does not have to dictate behaviour
Less likely to be caught up in ruminative or worry cognitive processes
Acceptance vs. avoidance of experience
“Sit with” vs attempts to distract, avoid, escape experiences evaluated as negative/unpleasant through elaborative processing
Very similar to exposure
Clinical applications: urge surfing
ACCEPTANCE and COMMITMENT THERAPY (ACT)
Key Aims:
Psychological Flexibility
Creating a rich, full and meaningful life, while accepting and managing the inevitable pain and stress that goes along with living.
Suffering is caused by: Aiming for symptom reduction The normal part of being human Pursuit of happiness Literal use of language
CORE PROCESSES (1) CONTACT WITH THE PRESENT MOMENT
Mindfulness/Being present
ongoing non-judgmental contact with psychological and environmental events as they
occur.
Rather than ruminating about the past or worrying about the future
Rather than selective attention to specific / limited aspects of experience –eg, physiological symptoms of anxiety
CORE PROCESSES (2):ACCEPTANCE
Open, receptive and non-judgemental stance to present moment.
Acknowledging reality of the present moment as it is.
This does not mean passive resignation however Allowing painful experiences to be present rather than trying to control or avoid these experiences
Opposite: Experiential Avoidance
CORE PROCESSES (3):COGNITIVE DEFUSION (& Fusion)
Cognitive defusion= distancing from thoughts
Not suppressing thoughts
Thoughts are just sounds, words, stories that enter and leave our minds that pass through our minds “I’m having the thought that…”
Change the way one interacts with or relates to thoughts by creating contexts in which their unhelpful functions are diminished.
Opposite: Cognitive Fusion = taking thoughts / language literally (reality; the truth; important; orders; wise)
CORE PROCESSES (4):SELF-AS-CONTEXT
Contextual self –no ‘real’ identity; identity is a product of feedback, previous experience & cognitive fusion “I amsuperior , I am stupid”,
The observing self: a consistent awareness / perspective from which to observe all experiences
Being aware of awareness
Opposite: Attachment to the Conceptualized Self
CORE PROCESSES (5):VALUES
Life directions
What is most meaningful, what you want your life to be about
Different to goals. Goals can be ticked off a list and achieved.
Values are chosen qualities of purposive action that can never be obtained as an object but can be instantiated moment by moment.
Values = a continual process
Goals can be in line with values
Opposite: Lack of Values/Clarity;
CORE PROCESSES (6):COMMITTED ACTION
Set clear goals in line with values & engage in efforts to work towards them
Committed action = values-guided action
Not always fun
Willingness:
Are you willing to experience (anxiety / pain / boredom) in order to live a rich and meaningful live, in accordance with your values?
Opposite: Inaction, Impulsivity, or Avoidant Persistence
SUMMARY ACT
- Contact with the present moment:time spent focussing on past/worrying about future? How did this develop?
- Cognitive Fusion:what content is client fused with? Rules? Stories?
- Acceptance/Experiential Avoidance:what is the client avoiding?
- Self-as-Content:What is their conceptualised self? Is there fusion with this?
- Values:how connected are they to their values? Can they make contact with what matters to them?
- Committed action:Is the client acting in ways consistent with values. Are they actively engaging?
‘TECHNIQUES’
Values exercises to identify values
Defusion exercises
Techniques to assist clients to make contact with experiences rather than engage in efforts to avid these experiences (which ultimately lead to increases in the experiences).
Increase willingness to have particular experiences in the service of living in line with values
CBT VS ACT SIMILARITIES
Both cognitive and behavioural
Noticing and shifting one’s thinking
Both develop copies strategies to target solving current problems
Committed behaviour / action
CBT VS ACT DIFFERENCE
CBT: change destructive or disturbing thought patterns that have a negative influence on behavior. Better control their thoughts, feelings, sensations, memories and other private events
Control/Change how they interpret and deal with things in their environment.
commitment to change unhealthy behavior
CBT: Exposure therapy; changing behaviors that are associated with the negative thought patterns
ACT: reduce suffering by helping one observe thoughts and feelings as they are, without trying to change them. just notice, accept and embrace.
ACT: additional component of behaving in ways consistent with valued goals and life direction.
ACT: contextualistic theory of cognition; applied;
ACT: possible to alter the function of thoughts without first altering their form
