Acceptance and Commitment Therapy Worksheet
Understanding Acceptance and Commitment Therapy
Acceptance and Commitment Therapy (ACT) helps you embrace your thoughts and feelings instead of fighting them. The goal is to live a fulfilling life based on your values, even in the presence of discomfort. 💖
1. Acceptance 🌼
What is Acceptance?
Acceptance means acknowledging your thoughts and feelings without judgment. It allows you to experience them without letting them control your actions.
Exercise:
- Write down a thought or feeling you’ve been struggling with recently.
- Next to it, write, “I accept that I am feeling this way.”
Example:
- Thought/Feeling: "I feel anxious about my health."
- Acceptance Statement: "I accept that I am feeling anxious about my health."
2. Cognitive Defusion 💭
What is Cognitive Defusion?
Cognitive defusion techniques help you separate yourself from your thoughts, seeing them as mere words instead of truths.
Exercise:
- Identify an anxious thought you frequently have.
- Write it down and then create a defusion phrase.
Example:
- Anxious Thought: "I will get sick."
- Defusion Phrase: "I notice I am having the thought, 'I will get sick.'"
3. Mindfulness 🌈
What is Mindfulness?
Mindfulness means being present in the moment and fully engaged with your surroundings and feelings.
Exercise:
- Take a moment to breathe deeply and focus on your breath.
- Write down three things you notice around you right now.
Example:
- The sound of birds chirping.
- The feeling of the chair supporting me.
- The warmth of the sunlight on my skin.
4. Self-as-Context
What is Self-as-Context?
This principle helps you view yourself as the observer of your thoughts and feelings rather than being defined by them.
Exercise:
- Reflect on a recent situation where you felt overwhelmed.
- Write down how you can observe that experience without judgment.
Example:
- Situation: I felt anxious during a family gathering.
- Observation: "I can notice my anxiety without letting it define my experience."
5. Values Clarification 💖
What are Values?
Values are the principles that guide your actions and give your life meaning.
Exercise:
- List three core values that are important to you.
- Think of one action you can take this week that aligns with each value.
Example:
- Value 1: Family
- Action: Plan a dinner with my family.
- Value 2: Health
- Action: Go for a 30-minute walk three times this week.
- Value 3: Creativity
- Action: Dedicate an hour to painting this weekend.
6. Committed Action 🌻
What is Committed Action?
Committed action involves setting goals based on your values and taking steps to achieve them.
Exercise:
- Write down one specific goal that aligns with your values.
- List three actionable steps to reach that goal.
Example:
- Goal: Improve my mental health.
- Step 1: Practice mindfulness for 10 minutes daily.
- Step 2: Attend a yoga class once a week.
- Step 3: Schedule a monthly outing with friends.
Reflection and Notes ✨
- How do you feel after completing this worksheet?
- What will you take away from this exercise?
Reminder:
It’s okay to feel anxious or uncertain at times. Remember, you’re not alone in this journey. Embrace your feelings, and take steps toward a fulfilling life based on your values!