ACT Techniques - Join The DOTS Flashcards
Describe ’Join the DOTS’
The counsellor asks the client to discuss the thoughts and feelings that are particularly to them and everything they have done to get rid or, avoid, suppress, escape, or distract themselves from these thoughts / feelings.
G
How do Counsellors use the acronym ‘DOTS’?
As a memory aid to assist in this process and prompt the client to think of how they use distraction, opting out, thinking and substance / self-harm / other strategies to control their thoughts / feelings.
What does the acronym DOTS stand for?
D = Distraction
O = Opting out
T = Thinking strategies
S= Substances and other strategies
Questions used to elect “Distraction” strategies.
- have you ever tried distracting yourself from these feelings?
- what have you tried? Watching television?, listening to music?, getting out of the house?, getting busy?, playing computer games?
- any other ways you’ve tried to distract yourself?
Questions used to elicit “Thinking” strategies.
How have tried to think your pain away? Have you tried thinking of people who are worse off than you?, positive thinking?, challenging your thoughts or debating with yourself?, pushing the thoughts out of your head?, criticising yourself?, telling yourself to just snap out of it or get on with it?
Questions used to elicit ‘Opting out’ strategies.
Have you ever tried opting out, withdrawing, or staying away from situations and people and activities that tend to trigger these uncomfortable thoughts or feelings?
What kind of things have you quit or opted out of?
Questions used to elicit ‘substances and other strategies’?
What kind of substances have you tried putting into your body to get rid of pain? Drugs? Alcohol? Prescription medications? Are there any other strategies you ever use to try to escape these feelings? Have you seen doctors or therapists? Read self-help books? Tried things like exercise, yoga, meditation, diet change?
What does the counsellor do once the client has identified their control strategies?
The counsellor will encourage the client to evaluate if these strategies have worked in the long-term.
What questions can the counsellor ask to determine if client thinks strategies have been successful?
Did these strategies get rid of your painful thoughts and feelings in the long run so that they never came back?
Do your thoughts and feelings keep coming back?
