ACT With Choice Exercise
Choice
Away Moves Towards Moves
Unwanted Feelings
This involves the psychological This involves the psychological
This includes uncomfortable or
processes of Fusion, Experiential processes of Focused Attention,
Distressing feelings, unwanted
Avoidance, Resistance and Reframing, Acceptance, Defusion,
thoughts, compulsions, impulses
unworkable Action. Perspective-taking and values
and sensations. E.g. intrusions,
Committed Action.
anxiety, anger, depression, guilt,
Getting caught up in unhelpful
shame, irritability, physical tension
thoughts. Mindfulness; sharpening the
and pain.
Obsessions, rumination and focus on the now
worry. Acceptance; a willingness to
Struggling with unwanted experience whatever comes up
emotions. Triggers without resistance or
Counter-productive behaviours. judgement.
Habits and over-indulgences. This can include external situations, Defusion; Unhooking from
activities and events, as well as unhelpful thoughts and
Denial and distraction.
internal sensations, intrusive feelings.
Procrastination and avoidance.
thoughts, impulses, images or Observing Self; Taking the
Suppression and control.
memories. observer perspective rather
These approaches sometimes than being the perpetrator,
provide short-term relief or victim or casualty.
distraction; however, they often Committed Action; Acting
backfire in the longer-term and The Problem according to values and goals.
validate the underlying problem.
This is the underlying issue, root This involves a willingness to
Unhelpful, Unworkable, cause, process or label for the experience discomfort in the service of
Unsustainable difficulty experienced. E.g. panic, values and goals.
clinical depression, OCD, PTSD, low
self-esteem. helpful, workable, sustainable
© Think CBT 2018 01732 808626 info@[Link] [Link]
ACT With Choice Exercise
Choice
Away from the Problem Distressing Feelings Towards Values & Goals
(Internal / External Strategies) (Internal / External Strategies)
Triggers
The Problem
Is this helpful, workable and Is this helpful, workable and
sustainable? sustainable?
© Think CBT 2018 01732 808626 info@[Link] [Link]
