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Common Acceptance Techniques - From ACT Made Simple 2nd Edition

Common Acceptance Techniques - from ACT Made Simple 2nd Edition

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36 views1 page

Common Acceptance Techniques - From ACT Made Simple 2nd Edition

Common Acceptance Techniques - from ACT Made Simple 2nd Edition

Uploaded by

alteatb
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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HEALING HAND THE CHOICE TO FEEL COMPASSION


Lay a hand on the part of your Suppose I could give you a choice: Hold this feeling gently and softly
body where you feel this most A. you never have to have this as if it’s a crying baby or a scared
intensely. Imagine this is a healing feeling ever again, but it means puppy.
hand—the hand of a loving nurse you lose all capacity to love and
or parent or partner. Send some care, or
THE STRUGGLE SWITCH
warmth into this area—not to get B. you get to love and care, but
Is the struggle switch on, off, or at
rid of the feeling, but to open up when there’s a gap between
the halfway point we call
around it, make room for it, hold it what you want and what you’ve
“tolerating it”?
gently. got, feelings like this one show
If the switch was like a dial with a
up.
scale of 0 to 10, and 10 is full on
Which do you choose?
PAIN AS YOUR ALLY struggle, and 0 no struggle at all,
Use this emotion to motivate, then right now, what level are you?
communicate, illuminate. DROP ANCHOR Are you willing to see if we can bring
Acknowledge the feeling, it down a notch or two?
connect with your body, and
engage with the world. NORMALIZING
ALLOWING
This feeling tells you that you’re a
See if you can allow this feeling to
normal human being who has a
be there. You don’t have to like it
heart and who cares. This is what
or want it—just allow it.
humans feel when there’s a gap

FEELINGS
between what we want and what
we’ve got.
EXPANSION
See if you can open up and
expand around the feeling. It’s as METAPHORS
if, in some magical way, all this Quicksand
space opens up inside you. Passengers on the Bus
Demons on the Boat Wade
MINDFUL NAMING Through the Swamp
EMOTION SURFING Label the feeling mindfully: I’m Pushing Away Paper
Surf your feelings and urges as is noticing anxiety, Here is sadness,
they are ocean waves. I’m having a feeling of anger. BREATHE INTO IT
Breathe into this feeling. It’s as if
your breath flows into and around
THE CURIOUS CHILD PHYSICALIZING
it.
Notice where this feeling is in Imagine this feeling is an object.
your body. Zoom in on it. Is it liquid, solid, or gaseous?
Observe it as if you are a curious How big is it? Is it light or heavy? NOTICING
child who has never encountered What temperature is it? Is it at the Notice where this feeling is.
anything like this. Where are the surface or inside you? What shape Notice where it’s most intense.
edges? Where does it start and does it have? What color? Is it
Notice the hot spots and cold
stop? Is it moving or still? Is it at transparent or opaque? What does
spots.
the surface or inside you? Hot or the surface feel like—hot or cold,
cold? Light or heavy? rough or smooth, wet or dry? Notice the different sensations
within the feeling.

Summary of Common Acceptance Techniques

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