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Be here now in the present moment: Aware, open and interested in what you are experiencing right now.
Acceptance: Opening up to thoughts and feelings to allowing them to come and go without blocking or holding onto them.
Defusing from unhelpful thoughts, emotions and memories. While it is important to acknowledge repetitive patterns, ACT encourages you to get a healthy distance from them so that you can choose to behave in ways despite the unhelpful thoughts, emotions and memories.
The observing self (self as context): Being aware of the part of you that watches you. This is consciousness and it is a part of you which is steady and stable. It is separate to your thoughts, feelings and memories. This self is experienced in the moment, watches thoughts come and go, and it can help you detach from unhelpful repetitive patterns. This is sometimes known as ‘pure awareness’.
Psychological Flexibility. Be present, open up, do what matters
Acceptance. Open up
Be here now. Contact with the present moment
Values. Know what matters
Defusion. Watch repetitive patterns objectively
The observing self. Self as context
Committed Action. Do what it takes to live values
"There is a tremendous irony in happiness. It comes from a root word meaning 'by chance' or 'an occurence', which in a positive sense connotes a sense of newness, wonder, and appreciation of chance occurrences. The irony is that people not only seek it, they try to hold on to it - especially to avoid any sense of 'unhappiness'. Unfortunatly, these very control efforts can become heavy, planned, closed, rigid, and fixed.
Happiness is not just a matter of feeling good. If it were, drug abusers would be the happiest people on the planet. Indeed, feeling good can be a very unhappy pursuit. It is not by accident that drug users call their methods of doing so a 'fix' - because they are chemically trying to hold something in place. Like a butterfly pinned to a table, however, happiness dies unless it is held lightly."
Steven C. Hayes, PhD.
Originator of ACT.
Committed action: Setting goals from values and putting them into action by living your values every day. This helps you be the person you want to be, despite emotional and physical pain.
Values: Discovering what is most important to you. This is beyond what others want you to be and finding what gives you purpose and meaning in your life.
In exploring and developing these six processes over the 6-week programme, you find that you have more psychological flexibility. This means a 'bounciness' to spring back blows you may experience professionally or personally.