ACT Forms Handout Andrews 2011

A 2-Day Introductory Workshop with Christopher R. Berghoff, MA

University at Albany, SUNY

Using Acceptance & Commitment Therapy to Foster Wellness in a Behavioral Medicine Context

Forms, Exercises, & Worksheets

ACCEPTANCE & COMMITMENT THERAPY

CONTACTING THE PRESENT MOMENT

Be Fully Present

DEFUSION Watch Your Thinking

ACCEPTANCE Open Up

COMMITTEDACTION Do What Works

PSYCHOLOGICAL FLEXIBILITY

VALUES Know What Matters

THE OBSERVING SELF Access Your Awareness

Cognitive Fusion & Experiential Avoidance VALUES

YOUR MIND

VITALITY SUFFERING

Russ Harris 2008 www.actmindfully.com.au www.thehappinesstrap.com

ACT ADVISOR Psychological Flexibility Measure

In this diagram there are six double-headed arrows, each with contrasting statements at either end. The arrows represent sliding scales, numbered 1-10, between each set of statements. For each scale, choose whereabouts you would place yourself (i.e., at which number), depending on how closely, or otherwise, you feel the statements apply to you. If you feel that the statements apply equally, or that neither statement applies to you, score 5. Enter your scores in the box below, then total them to give a Psychological Flexibility score.

My thoughts tell me how things really are, and determine

what I do next

I constantly struggle with my thoughts and feelings

I spend most of my time lost in thought about the

past or future I dont

know what I want from life

I dont manage to act on the things I care about Deep down, my

thoughts and feelings are the

real me

I spend most of my time paying attention to what

is happening in the present moment

I am clear about what I choose to value in life

I work out what I need to do about the things I care about, and I see it through

My thoughts and feelings come and go, but deep down the real me doesnt

change

I see each of my thoughts as just one of many ways to think about things what I do next is up to me

I willingly accept my thoughts and feelings even when I dont like them

ACCEPTANCE SCALE

ATTENTION TO PRESENT SCALE

VALUES IDENTIFICATION SCALE

COMMITMENT & TAKING ACTION SCALE

DEFUSION SCALE

SELF AS OBSERVER SCALE

10 9 8 7 6 5 4 3 2 1

1 2 3 4 5 6 7 8 9 10

4 5

6

9 10

1

1 1

1 2

2 2

2 3

3 3

3

4 4

4

5 5

5 6

6

6 7

7 7

7 8

8 8

8

9 9

9

10 10

10

SCORES Acceptance scale ................ ___ Commitment & Taking action scale . ___

Attention to present scale .... ___ Defusion scale ... ___ Values Identification scale .. ___

Self as Observer scale .................. ___

Resulting psychological flexibility (TOTAL SCORE) ... ___

Developed by David Chantry

John P. Forsyth and Georg H. Eifert/New Harbinger Publications 2007

ChrisTypewritten TextExercise: Write your Problem Management EpitaphYour task in this exercise is to write your epitaph (the inscription on your gravestone) as it would be written if you were to die today. What would it say if it was about what youve been doing to manage your problems? What have you become by living in the service of your thoughts and feelings? Bring to mind all of your coping-and-management strategies and be mindful of how theyve gotten in the way of what you want to do. Think of everything you say aloud, think to yourself, or do with your hands or feet. List them all.

ChrisTypewritten Text






ChrisTypewritten TextExercise: My valued Life EpitaphImagine that you could live your life free of any physical ailments, anxiety, or fears. Wouldnt that be something? As you connect with this, imagine that one day the headstone in the drawing below will be the headstone on your grave. Notice that the headstone is blank. Your epitaph (words describing your life) hasnt been written.What inscription would you like to see on your headstone? Think of a phrase or series of brief statements that would capture the essence of the life you want to lead. What is it you want to be remembered for? What would you be doing with your time and energy if you could do anything? Give yourself some time to think about these really important questions. If you find an answeror more than onejust write them down on the lines on your headstone. Think big. There are no limits to what you can be remembered for.


The Mindfulness & Acceptance Workbook for Anxiety The Valued Directions Worksheet.PDF

ExErcisE: thE vALUEd dirEctions WorkshEEt

Step 1: Make Your Importance RatingsStart by rating the importance of each area by circling a number on the Importance Scale (0, 1, or 2). Its okay if you dont value all areas, or you dont rate them as being equally important. Simply rate each area according to your own personal sense of its importance. Its also fine if you end up rating only one or two areas as very important or if you rate most areas as important to you. What matters here is that you look inside yourself and make an honest rating of whats important to you personally.

If you rated an area as unimportant (0), then move on and rate the next area. Continue until youve rated the importance of all value domains.

Step 2: Rate Your SatisfactionGo back and focus on areas that you rated as moderately (1) or very important (2). Pause and reflect on those areas. Then, using the Satisfaction Scale, rate how satisfied you are (0, 1, or 2) with the quality and depth of your life in each important area.

Step 3: Write Your IntentionsAfter completing your ratings, go back to each value you rated as either moderately important (1) or very important (2) and write down your intentions. An intention is a statement that reflects the direction you want to move in for the foreseeable future. Its simply a statement of how youd like to live your life. It should capture whats most important to you in that area. These state-ments should be real in the sense that they genuinely reflect your wishes. So listen to and follow your heart. Really make an effort to come up with statements rooted in your experience. This will give your values greater pull over your actions when your WAFs are in danger of pulling you away from where you want to go.

Value intentions are not goals. They have no end point at which you can say, Now Ive accomplished that. You shouldnt be able to tick them off a list. Instead, they should speak to how you want to live every day of your life. If youre having difficulty coming up with an intention statement because youre unsure what a particular domain is about, ask yourself the questions we list in each area.

Now go ahead and write your value intentions directly on the lines provided. Do this for all areas you rated 1 or 2 in terms of importance:

The Valued Directions Worksheet1. Work/career

Importance: 0 = not at all important 1 = moderately important 2 = very important

Satisfaction: 0 = not at all satisfied 1 = moderately satisfied 2 = very satisfied

Intention: What do I want my work or career to be about or stand for? What is important to me about my work (for example, financial security, intellectual challenge, independence, prestige, interacting with or helping people, and so on)?



2. Intimate relationships (e.g., marriage, couples)



Intention: What kind of partner would I most like to be within an intimate relationship? What type of marital or couple relationship would I like to have? How do I want to treat my partner?

3. Parenting



Intention: What type of parent do I want to be? How do I want to interact with my children?

4. Education/learning (personal growth)



Intention: Why is learning important to me? What skills, training, or areas of competence would I like to acquire? What would I really like to learn more about?



5. Friends/social life



Intention: What kind of friend do I want to be? What does it mean to be a good friend? How do I behave toward my best friend? Why is friendship important to me?

6. Health/physical self-care



Intention: How and why do I take care of myself? Why do I want to take care of my body and my health through what I eat, by exercising, or by being physically fit?

7. Family of origin (family relationships other than marriage or parenting)



Intention: How do I want to interact with my family members? What type of sister or brother do I want to be? What type of son or daughter do I want to be?



8. Spirituality



Intention: What are the mysteries of life before which I stand in awe? What are the things larger than my own life that inspire me? In what (if anything) do I have faith?

9. Community life/environment/nature



Intention: What can I do to make the world a better place? Why are community activities (such as volunteering, voting, recycling) important to me? What do I care about in the environment or nature (e.g., being outdoors, gardening, hiking, camping, com-muning with nature)?

10. Recreation/leisure



Intention: How do I feed myself through hobbies, sports, or play? Why do I enjoy these things?

MY BARRIERS

Important Value Area (From Values Worksheet: __________________________________

John P. Forsyth, 2011

YOU

Barriers

VALUE INTENTIONS

Learning Mindful Acceptance

157

games. With time, youll discover that no matter how bad an internal experience seems, it neither lasts forever nor can it do any harm.

Keep in mind that this exercise is not about making you feel different, better, relaxed, or calm. This may happen or it may not. The idea is to bring compassion and a kind awareness to any sensations that show up, including any thoughts or worries that come into your mind. Its about learning to stay with your WAFs with loving-kindness toward yourself, bringing as much warmth and compassion into the situation as you can. This is a concrete way of learning that anxiety isnt the enemy.

Remember that mindful acceptance is a skill that comes with practice. The goal is to develop the skill so that you can then apply it in your life, anytime or anyplace. Theres no right or wrong way to practice. The important thing is that you commit to doing these exercises on the path of becoming a better observer and full participant in your life.

We suggest you simply select a quiet place where you feel comfortable and distraction is limited. Lets call this your peaceful place. The easiest way to do this exercise is by listening to and following the instructions on the CD that comes with this book. If you read the exercise and decide to commit it to memory, just do it slowly.

After practicing with the CD for a week or two, you may prefer to practice at your own pace without the CD. At any time, you can go back and do the exercise while listening to the recording.

ExErCiSE: aCCepTanCe of ThoughTs anD feelings

Get in a comfortable position in your chair. Sit upright with your feet flat on the floor, your arms and legs uncrossed, and your hands resting in your lap (palms up or down, whichever is more comfortable). Allow your eyes to close gently.

Take a few moments to get in touch with the movement of your breath and the sensations in your body. Bring your awareness to the physical sensations in your body, especially to the sensations of touch or pressure, where your body makes contact with the chair or floor.

Now, slowly bring your attention to the gentle rising and falling of your breath in your chest and belly. Like ocean waves coming in and out, your breath is always there. Notice its rhythm in your body. Focus on each inhale . . . and exhale. Notice the changing patterns of sensations in your belly as you breathe in and as you breathe out. Take a few moments to feel the physical sensations as you breathe in and out.

Theres no need to control your breathing in any waysimply let the breath breathe itself. As best you can, bring an attitude of generous allowing and gentle acceptance to the rest of your experience. Theres nothing to be fixed, no particular state to be achieved. Simply allow your experience to be your experience, without needing it to be other than what it is.

Sooner or later your mind will wander away from the breath to other concerns, thoughts, worries, images, bodily sensations, planning, or daydreams, or it may just drift along. This is what minds do much of the

The Mindfulness & Acceptance Workbook for Anxiety

158

time. When you notice that your mind has wandered, gently congratulate yourselfyou have come back and are once more aware of your experience!

You may want to acknowledge briefly where your mind has been (Ah, theres thinking or Theres feeling). Then, gently escort your attention back to the breath coming in and going out. As best you can, bring a quality of kindness and compassion to your awareness. See the wanderings of your mind as opportunities to bring patience and gentle curiosity to your experience.

When you become aware of bodily sensations and feelings, tension, or other intense sensations in parts of your body, just notice them, acknowledge their presence, and see if you can make space for them. Dont try to hold on to them or make them go away. Open your heart. Make some room for the discomfort, for the tension, for the anxiety, just allowing them to be there. Is there enough space in you to welcome in all of your experiences?

Watch the sensations change from moment to moment. Sometimes they grow stronger, sometimes they stay the same, and sometimes they grow weakerit doesnt really matter what they do. Breathe calmly in to and out from the sensations of discomfort, imagining the breath moving in to and out from that region of the body. Remember, the purpose is not to feel better but to get better at feeling and being with all that is you, as it is.

If you notice that youre unable to focus on your breathing because of intense physical sensations of dis-comfort, let go of your focus on the breath and shift your focus to the place of discomfort. Gently direct your attention on and into the discomfort and stay with it, no matter how bad it seems. Take a look at it. What does it really feel like? Again, see if you can make room for the discomfort and allow it to be there. Are you willing to be with whatever you have?

Along with physical sensations in your body, you may also notice thoughts about the sensations and thoughts about the thoughts. You may notice your mind coming up with evaluations such as dangerous or getting worse. If that happens, simply label those evaluations as thinking and return to the present experi-ence as it is, not as your mind says it is, noticing thoughts as thoughts, physical sensations as physical sensations, feelings as feelingsnothing more, nothing less.

To help you experience the difference between yourself and your thoughts and feelings, you can name thoughts and feelings as you notice them. For instance, if you notice youre worrying, silently say to yourself, Worry . . . there is worry, just observing worry and not judging yourself for having these thoughts and feel-ings. If you find yourself judging, just notice that and call it Judging . . . there is judging and observe that with a quality of kindness and compassion.

You can do the same with other thoughts and feelings and just name them as planning, reminiscing, longing, or whatever you experience. Label the thought or emotion and move on. Thoughts and feelings come and go in your mind and body. You are not what those thoughts and feelings say, no matter how per-sistent or intense they may be. You are the place and the space for your experience. Make that space a kind space, a gentle space, a loving space, a welcome home.

As this time for formal practice comes to an end, gradually widen your attention to take in the sounds around you . . . notice your surroundings and slowly open your eyes with the intention to bring this awareness to the present moment and into the upcoming moments of the day.


The Mindfulness & Acceptance Workbook for Anxiety Using Your Wise Mind to Unhook from Parts of Your Experience.PDF

ExErcisE: Using yoUr WisE Mind to Unhook froM pArts of yoUr ExpEriEncE

Actions

Thoughts

Feelings

Observing Self (Wise Mind)


242

The next exercise is another opportunity to develop space between your judgmental mind and your experience. Again, the easiest way to practice is to listen to the audio version on the CD.

ExErCiSE: leaves on a sTreaM

Start by getting centered and focus on the breath as youve done before. Just notice the gentle rising and falling of your breath in your chest and belly. Theres no need to control your breathing in any waysimply let the breath breathe itself. Allow your eyes to close gently.

Then, after a few moments, imagine that youre sitting next to a small stream on a warm autumn day. As you gaze at the stream, you notice a number of large leaves of all colors, shapes, and sizes drifting along, each at its own pace, one by one, in the slowly moving current. Allow yourself to simply be there for a moment, watching.

When youre ready, gradually bring your awareness to whats going on inside you. As you do, gently notice and label each experience that shows upthoughts, feelings, sensations, desires, and impulses. Pay attention to whats happening in your mind and body and then label whats going on. Perhaps one of those thoughts is I dont have time for this.

As each thought, feeling, memory, or impulse comes along into your mind, notice them and gently place them one by one on each large leaf passing by. Observe as each leaf comes closer to you. Then watch as it slowly moves away, drifting along as it carries the contents of your mind and body out of sight downstream. Return to gazing at the stream, waiting for the next leaf to float by. Continue placing each thought, feeling, memory, or impulse on its own large leaf. Watch each one as you let them just float away downstream.

When youre ready, widen your attention to take in the sounds around you. Open your eyes and make the intention to bring gentle allowing and self-acceptance into the rest of your day.

Do the Leaves on a Stream exercise every other day for a couple of weeks. As you get better at it, you can start practicing it during real-life experiences with your eyes open. You can also allow yourself to take the perspective of the stream, just as you did in the chessboard exercise. Being the stream, you hold each of the leaves and notice the thought, feeling, memory, or urge that each leaf carries as it sails by. You need not interfere with themjust let them float by and do what they do until they are eventu-ally carried out of sight. And notice how youre learning to be an observer.

1. In our previous exercises, we have used the breath as the focus of attention.When themind wandered off and

started focusing on thoughts, worries, images, or feelings, you were asked to notice these thoughts and feel-

ings and then gently redirect attention back to your breath. In this exercise, we actively and openly invite into

our awareness bodily sensations and unwanted thoughts, worries, and images so that you may learn to

approach them in an accepting and compassionate way. Just like in the finger trap and tug-of-war exercises,

this exercise encourages you to lean into anxiety rather than fight it. Leaning into anxiety means creating a

space for you to feel your emotions and think your thoughts, experiencing them as they are, rather than what

your mind tells you they are. It also provides you with space to do things with your life that you may have put

on hold for a long time. Are you willing to do an exercise to help you do that? [Wait for clients permission and

then move on.]

2. Go ahead and get in a comfortable position in your chair. Sit upright with your feet flat on the floor, your arms

and legs uncrossed, and your hands resting in your lap (palms up or down, whichever is more comfortable).

Allow your eyes to close gently [pause 10 seconds].

3. Take a few moments to get in touch with the physical sensations in your body, especially the sensations of

touch or pressure where your body makes contact with the chair or floor. Notice the gentle rising and falling

of your breath in your chest and belly. There is no need to control your breathing in any waysimply let the

breath breathe itself [pause 10 seconds]. As best you can, also bring this attitude of allowing and gentle accep-

tance to the rest of your experience. There is nothing to be fixed. Simply allow your experience to be your

experience, without needing it to be other than what it is [pause 10 seconds].

4. It is natural for your mind to wander away to thoughts, worries, images, bodily sensations, or feelings. Notice

these thoughts and feelings, acknowledge their presence, and stay with them [pause 10 seconds]. There is no

need to think of something else, make them go away, or resolve anything. As best you can, allow them to be

giving yourself space to have whatever you have bringing a quality of kindness and compassion to your

experience [pause 10 seconds].

5. Allow yourself to be present to what you are afraid of. Notice any doubts, reservations, fears, and worries. Just

notice them and acknowledge their presence, and do not work on them [pause 10 seconds]. Now see if for just

a moment you can be present with your values and commitments. Ask yourself, Why am I here? Where do I

want to go? What do you want to do? [pause 15 seconds]

6. Now focus on a thought or situation that has been difficult for you. It could be a particular troubling thought,

worry, image, or intense bodily sensations [pause 10 seconds]. Gently, directly, and firmly shift your attention

on and into the discomfort, no matter how bad it seems [pause 10 seconds]. Notice any strong feelings that

may arise in your body, allowing them to be as they are rather than what you think they are, simply holding

them in awareness [pause 10 seconds]. Stay with your discomfort and breathe with it [pause 10 seconds]. See

if you can gently open up to it and make space for it, accepting and allowing it to be [pause], while bringing

compassionate and focused attention to the sensations of discomfort [pause 15 seconds].

7. If you notice yourself tensing up and resisting what you have, pushing away from the experience, acknowl-

edge that and see if you canmake some space for whatever youre experiencing [pause 10 seconds].Must this

feeling or thought be your enemy? [pause 10 seconds] Or can you have it, notice it, own it, and let it be?

[pause 10 seconds] Can you make room for the discomfort, for the tension, for the anxiety? [pause 10 sec-

onds] What does it really feel likemoment to momentto have them? [pause 10 seconds] Is this

Georg H. Eifert and John P. Forsyth/New Harbinger Publications 2005

Acceptance of Anxiety Exercise Instructions -- Ch 9 1

something youmust struggle with or can you invite the discomfort in, saying to yourself with willingness, Let

me have it; let me feel what there is to be felt because it is my experience right now? [pause 15 seconds]

8. If the sensations or discomfort grow stronger, acknowledge their presence, stay with them [pause 10 sec-

onds], breathing with them, accepting them [pause 10 seconds]. Is this discomfort something you must not

have, you cannot have? [pause 10 seconds] Even if your mind tells you that you cannot, can you open up a

space for it in your heart? [pause 10 seconds] Is there room inside you to feel that with compassion and kind-

ness twoard yourself and your experience? [pause 15 seconds]

9. Apart from physical sensations in the body, you may also notice thoughts coming along with the sensations,

and thoughts about the thoughts. When you notice any such thoughts, also invite them in . . . softening and

opening to them as you become aware of them [pause 10 seconds]. Youmay also notice your mind coming up

with evaluative labels such as dangerous or getting worse. If that happens, you can simply thank your

mind for the label [pause 10 seconds] and return to the present experience as it is, not as your mind says it is,

noticing thoughts as thoughts, physical sensations as physical sensations, feelings as feelingsnothingmore,

nothing less [pause 15 seconds].

10. Stay with your discomfort for as long as it pulls on your attention [pause 10 seconds]. If and when you sense

that the anxiety and other discomfort are no longer pulling for your attention, let them go [pause 15

seconds].

11. Then, when you are ready, gradually widen your attention to take in the sounds around you in this room

[pause 10 seconds]. Take a moment to make the intention to bring this sense of gentle allowing and

self-acceptance into the presentmoment [pause 5 seconds], and when you are ready, slowly open your eyes.

Georg H. Eifert and John P. Forsyth/New Harbinger Publications 2005

Acceptance of Anxiety Exercise Instructions -- Ch 9 2

Bringing Compassion to Your Anxiety

207

Breathing in pain and breathing out relief is the basis of an ancient form of meditation known as Tonglen (meaning giving and receiving). Welcoming your pain and giving away good may strike you as odd. It goes against the grain. This is precisely why it can be so powerful. When you embrace what you dont like, you transform it. That transformation will release you from attachment to pleasure seeking, fear, and self-absorption, and it will nurture your capacity for love and compassion. The next exercise will help you develop this important skill.

ExErCiSE: eMBraCing The BaD, giving awaY The gooD

Start by getting yourself comfortable in a place where youll be undisturbed for five to ten minutes or so. You may sit on the floor or in a chair. Sit upright with your palms up or down on your lap.

Now, close your eyes and gently guide your attention to the natural rhythm of your breath in your chest and belly. After a few moments, bring to mind something painful or hurtful, perhaps a recent event or a time in which you felt very anxious. Then, with your next inhale, visualize taking in that negativity and painful upset. Breathe in the discomfort with the thought in your mind that what youre feeling in this very moment is being felt by millions of people all over this world. Youre not alone with this. This anxiety has been felt by countless numbers of people from the beginning of time.

Your intention here, for yourself and others, is for you and them to be free of the suffering, the struggle, blame, and shame that can happen with the pain that you and they experience. With that intention in mind, on each exhale, breathe out relief, joyfulness, and goodwill. Do it slowly with the natural rhythm of your breathing. Continue to connect with your pain as you breathe in, and with each out breath, expend goodwill and a wish that others may find relief from the suffering they get caught in when they experience hurt and discomfort.

If you find breathing in anxiety gets too heavy or tight, you can imagine breathing into a vast space, or that your heart is an infinite space. Imagine breathing into your heart, making it bigger and bigger with every out breath until theres enough space for all the worries, anxieties, and concerns. With each out breath, youre opening up your whole being so you no longer have to push the WAFs awayyoure opening your heart to whatever arises.

If you find your mind wandering or you feel distracted, just kindly notice that and return your attention to the intention of welcoming in your pain and hurts, and releasing goodwill and kindness. Continue this practice of giving and receiving for as long as you wish.

Then, when youre ready, gradually widen your attention and gently open your eyes with the intention of bringing this skill of kind observing to your experiences throughout the day.

You can also practice Tonglen in everyday life. Whenever anxiety shows up, you can remind your-self, Other people feel this too. Im not alone with this. It will help ease the sense of isolation and burden of feeling that youre alone with your WAFs.


204

down in the space below. Then commit yourself to doing it. Give yourself tender loving care every day. Make it a priority.

Make Your Mind and Body a Kind Space

Remember the chessboard and volleyball exercises we talked about in chapter 11. In those exercises you learned that you can be a player with a stake in each battle or you can be the board that provides a space for the game. In the next exercise, wed like to help you practice making that space a kind space. You can listen along using the audio version of the exercise on the CD.

ExErCiSE: loving-kinDness praCTiCe

Loving-kindness is soft and gentle. It is how you might handle a newborn child or the way you might touch and hold something fragile. In those moments, you open up and handle what youre given with the greatest care. You can do the same with WAF thoughts, bodily discomfort, and painful memories too. The power of kindness cannot be underestimated.

Start by getting comfortable in your kind space. Sit upright, feet flat on the floor, arms and legs uncrossed, and palms, facing up or down, resting gently on your legs. Close your eyes and bring your attention to your breath as youve done with other exercises.

Continue to focus on each gentle inhale and exhale, simply noticing the rhythm of the rising and falling of your chest and belly. As you follow the soft flow of your breath, imagine a halo of kindness sweeping over you. It starts at your head and slowly moves, ebbing and flowing, past your face and then on to your chest and belly.

As it passes, silently say to yourself on each inhale, May I meet my experience with kindness, May I bring peace and gentleness to my experience, I am complete, and I am whole. Continue as the halo gradually sweeps down past your hips, over your knees, and flows over your toes. See if you can bring the intention of kind allowing to your experience as you imagine breathing in compassionate kindness.

As you do, bring to mind someone you know who is struggling and suffering. Perhaps its a parent, a brother or sister, a friend, spouse, or coworker. It could be a child, an older person, or someone youve heard about in the news or on TV. See if you can imagine their suffering. Make them present with you now.

Now look into your heart and into your capacity for healing and kindness. Imagine that the person you are thinking about is in the room with you and that you could extend healing to them, that you could restore their mind, broken body, failings, hurts, struggles, and pain, and make them whole. Silently repeat, I extend kindness and healing to you.

Bringing Compassion to Your Anxiety

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In your minds eye, see yourself wiping away their tears and extending love. Open your arms and wrap that person in your kind embraceextend your heart. Allow yourself to connect your kindness with that person. They are no longer alone. You are not alone. You are uniting with them in their suffering and in yours too. By your generous act, you are sharing your capacity for kindness and healing. Stay with them as long as you wish.

Continue to sit quietly with this moment in time. And when you are ready, gradually widen your attention to the sounds around you. Open your eyes with the intention to extend loving-kindness to yourself and others each moment of this day.

Kindness begets kindness. Its uplifting energy that will weaken the power of your judgmental WAF mind thats keeping you stuck. Kindness waters the seeds of compassion and acceptance in you. Many people find that their capacity for loving-kindness grows as they practice the loving-kindness meditation by bringing other people to mind, such as someone they may respect or like, someone they dont get along with particularly well, or someone they dont know all that well. You can do the same as you develop this important skill.

Practice Kindness with Your Wounds

Being kind also includes practicing acceptance and compassion toward your feelings, memories, and hurts. Many of us have old wounds from losses, unfair treatment by others, and sometimes even real abuse. When painful feelings, images, and memories come up, your first, instinctual response is to push them away. If you catch yourself doing that, please stop. This is a golden opportunity to embrace old hurts with compassion and acceptance.

Why should you do that? People who have been hurt continue to inflict pain on themselves and others because they havent taken care of their wounds. They havent allowed their wounds to heal. If you dont take care of your wounds, you may pass them on to your children, spouse, friends, colleagues at work, and other people in your life. Hurt can be recycled many times.

For a moment, think about what you would do if something was physically wrong with you, like a bleeding knee or a problem with your stomach, your back, or your teeth? We suspect that youd stop what you were doing and attend to your bleeding wound or sick organ. Youd take really good care of them. That makes sense. We suggest you do the same with your open WAF woundsall those feel-ings of fear, panic, worry, and shame, along with all the anger and blaming you inflict on yourself and dole out to others.

To break the cycle of anxiety avoidance and life constriction, you have to start by taking better care of yourself. You do that by practicing being kind to yourself and by embracing anxiety with compassion. You do this by no longer buying into all the thoughts your mind comes up with about you and your emotional pain. Just as with your physical organs, your anxiety and emotional pain are parts of you.


The Mindfulness & Acceptance Workbook for Anxiety Value and Goals Worksheet.PDF

VALUE ANd GOALs WORKsHEET

My Value:

Goal I want to achieve:

Steps toward achieving my goal

Barriers Strategies Date(s) achieved

1.

2.

3.

4.

5.

Forsyth & Eifert ACT Omega Workshop Materials (July, 2009)

ACT Resources for Various Life Concerns

Status: Moderate Research Support

Anxiety Eifert, G., & Forsyth, J. (2005). Acceptance and Commitment Therapy for anxiety disorders: A practioners treatment guide to using mindfulness, acceptance, and value-guided behavior change strategies. Oakland: New Harbinger. [professional book / treatment protocol / CD with forms] Forsyth, J. P., & Eifert, G. H. (2008). The Mindfulness & Acceptance Workbook for Anxiety: A guide to breaking free from anxiety, phobias, and worry using Acceptance and Commitment Therapy. Oakland, CA: New Harbinger. [client workbook / treatment protocol / CD with forms and audio exercises] Walser, R., & Westrup, D. (2007). Acceptance & Commitment Therapy for the Treatment of Post-Traumatic Stress Disorder & Trauma-Related Problems: A Practitioner's Guide to Using Mindfulness & Acceptance Strategies. Oakland, CA: New Harbinger. [professional book / treatment protocol / CD with forms] Follette, C., & Pistorello, J. (2007). Finding Life Beyond Trauma: Using Acceptance and Commitment Therapy to Heal from Post-Traumatic Stress and Trauma-Related Problems. Oakland, CA: New Harbinger. [client workbook / treatment protocol] Lejeune, C. (2007). The Worry Trap: How to Free Yourself from Worry & Anxiety using Acceptance and Commitment Therapy. Oakland, CA: New Harbinger. Twohig, M., & Hayes, S. C. (2008). ACT Verbatim for Depression and Anxiety: Annotated transcripts for learning Acceptance and Commitment Therapy. Oakland, CA: New Harbinger & Reno, NV: Context Press. [professional book / walking through transcripts of a treatment case] McCurry, C. (2009). Parenting Your Anxious Child with Mindfulness and Acceptance. Oakland, CA: New Harbinger Publications. [client workbook]

Anger Eifert, G. H., McKay, M., & Forsyth, J. P. (2006). Act on life not on anger: The new Acceptance and Commitment Therapy guide to problem anger. Oakland, CA: New Harbinger. [client workbook]

Depression Zettle, R. (2007). ACT for Depression: A Clinician's Guide to Using Acceptance & Commitment Therapy in Treating Depression. Oakland, CA: New Harbinger. [professional book / treatment protocol / CD with forms] Robinson, P., & Strosahl, K. D. (2008). The Mindfulness and Acceptance Workbook for Depression: Using Acceptance and Commitment Therapy to move through depression and create a life worth living. Oakland, CA: New Harbinger. [client workbook / treatment protocol / CD with forms]

PainDahl, J. & Lundgren, T. (2006). Living beyond your pain: Using Acceptance & Commitment Therapy to ease chronic pain. Oakland, CA: New Harbinger. [client workbook]

General ACT Professional Books McCracken, L. M. (Ed.). (2011). Mindfulness & acceptance in behavioral medicine: Current theory and practice. Oakland, CA: New Harbinger & Reno, NV: Context Press.Blackledge, J. T., Ciarrochi, J., & Deane, F. (Eds.). (2009). Acceptance and Commitment Therapy: Contemporary Theory Research and Practice. Australian Academic Press. Ciarrochi, J., & Bailey, A. (2008). A CBT-Practitioner's Guide to ACT: How to Bridge the Gap Between Cognitive Behavioral Therapy and Acceptance and Commitment Therapy. Oakland, CA: New Harbinger Publications. Luoma, J. B., Hayes, S. C., & Walser, R. D. (2007). Learning ACT: An Acceptance & Commitment Therapy Skills-Training Manual for Therapists. Oakland, CA: New Harbinger & Reno, NV: Context Press. Bach, P., & Moran, D. (2008). ACT in Practice: Case conceptualization in Acceptance and Commitment Therapy. Oakland, CA: New Harbinger. Hayes, S. C., & Strosahl, K. D. (Eds.) (2004). A Practical Guide to Acceptance and Commitment Therapy. New York: Springer-Verlag. Hayes, S. C., Strosahl, K., & Wilson, K. G. (1999). Acceptance and Commitment Therapy: An experiential approach to behavior change. New York: Guilford Press.

General ACT Self-Help Books Harris, R. (2008). The Happiness Trap: How to stop struggling and start living. Boston, MA: Trumpeter.

Hayes, S. C., & Smith, S. (2005). Get out of your mind and into your life. Oakland, CA: New Harbinger. McKay, M., & Sutker, C. (2007). Leave Your Mind Behind. Oakland, CA: New Harbinger. McKay, M., Forsyth, J.P., & Eifert, G. H. (2010). Your life on purpose: How to find what you want & do what matters. Oakland, CA: New Harbinger. [forthcoming ACT-informed client book exploring values and tools to move with barriers to valued action]

Key Resources & Support The best and most eco-friendly resource for staying up-to-date on the latest ACT research is by visiting and joining the Association for Contextual Behavioral Science (ACBS). You can find the site here: http://www.contextualpsychology.org and the research updates here: http://www.contextualpsychology.org/Research_Summaries. ACBS is a great community with a values-based dues system (you pay what you think it is worth, and starting with as little as $1).

We have three randomized clinical trials evaluating our ACT work with a heterogeneous sample of anxious clients. The first (UCLA-Albany) trial (therapist delivered) showed that ACT for anxiety is equivalent with CBT for anxiety in terms of yielding reductions in emotional and psychological distress; however, ACT outperformed CBT in producing increases in quality of life. These data are now being evaluated and written up for publication.

The second RCT we did was a wait-list controlled effectiveness trial (N = 500, including participants from over 25 countries) evaluating the Mindfulness and Acceptance Workbook for Anxiety (see above) in a self-help format (no therapist monitoring/supervision). We have since finished the first major intervention portion of the project and the 3 and 6-month follow-up phases. The data show that relative to waitlist, the workbook produced significant reductions in anxiety, phobic fears, depression (even though all three areas were not explicit targets for reduction), while also producing significant improvements in mindfulness, extent of thought suppression, psychological flexibility, self-compassion, and quality of life (effect sizes are all moderate to large, and in several cases very large by conventional standards). These gains were statistically significant and clinically meaningful, and were maintained at 3 and 6-month follow-up phases. Additionally, using multiple mediation analyses, we have shown that 5 ACT process variables fully mediated relations between group (waitlist vs. workbook) and anxiety, depression, and quality of life outcomes. Simply, this suggests that changes in at

least three outcomes require changes in the ACT process variables we assessed. Neat stuff! We have a third RCT underway at the moment (N = 200, representing over 25 countries). This comparative clinical trial is evaluating the Mindfulness and Acceptance Workbook for Anxiety (MAWA; see above) in a self-help format (no therapist monitoring/supervision) relative to a more traditional CBT workbook (The Cognitive & Behavioral Workbook for Anxiety; CBWA) in persons reporting significant difficulties with anxiety and fear. The data are still rolling in, but at present (n = 61) we are showing that both workbooks produce equivalent and significant pre- to post-treatment improvements in anxiety, worry, fear of fear, thought suppression, anxiety control, and quality of life. Yet, there were a number of significant interactions showing that the MAWA yields greater improvements in depression, PTSD symptomatology, OCD, self-compassion, psychological flexibility, mindfulness, metacognitions (or thoughts about thoughts), and defusion. Effect sizes ranged from medium to large. We are in the middle of the 3 and 6-month follow up phases. Stay tuned.

We are also now developing a modular online intervention for veterans of the OIF/OEF conflicts. This self-paced program consists of multimedia presentations, mindfulness audio exercises, and written worksheets that service members can complete from the privacy of their home. Recruitment will most likely begin between late October and the end of November. If you are interested in recommending the study to your patients, please let us know. You can reach me at [email protected].

ACT_Forms_Cover_Andrews_2011Handout 2_Modified Hexiflex - Professional versionHandout 3_ACT_ADVISOR_Psych_Flexib_MeasureHandout 4_Epitaphs_ExerciseHandout 5_Valued_Directions_WorksheetHandout 6a_MY BARRIERS WorksheetHandout 6a_MY BARRIERS WorksheetAcceptance of Thoughts & Feelings Exercise_MAWAHandout 7_Wise MindHandout 8_Leaves on a StreamAcceptance of Anxiety Exercise Instructions -- Ch 9Handout 8a_TonglenHandout 8b_Loving Kindness Exercise_MAWAHandout 11_Value_Goal WorksheetHandout 12_ACT-Cartoons-2009Handout 13_ACT_Resource_List_Evidence Support Document

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ACT Forms Handout Andrews 2011

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Transcript of ACT Forms Handout Andrews 2011