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Index
Cover
Title Page
Table of Contents
Foreword
Introduction
About This Book
Foolish Assumptions
Icons Used in This Book
Beyond the Book
Where to Go from Here
Part I: Getting Started with Acceptance and Commitment Therapy
Chapter 1: Introducing ACT
Doing What Matters
Increasing Your Psychological Flexibility
Living a Life that’s True to Your Values
Accepting Life
Defusing from Your Thoughts
Recognising that ACT Is an Experiential Learning Process
Chapter 2: Understanding that a Little Unhappiness Is Normal
Linking Language and Human Suffering
Evaluating Yourself
Chapter 3: Developing Psychological Flexibility
Accepting Negative Thoughts and Feelings
Introducing the Six Core Processes of ACT
Chapter 4: Living a Life with Meaning
Letting Your Values Organise Your Life
Living Your Life with Dignity
Chapter 5: Moving Forward with Committed Action
Being Willing Is the Key to Achieving Your Goals
Setting Value-Based SMART Goals
Chapter 6: Overcoming Barriers to Living a Meaningful Life
Overcoming Psychological Barriers to Change
Replacing FEAR with DARE
Using Failure as Feedback
Chapter 7: Being Present through Mindfulness
Defining Mindfulness
Putting Mindfulness into Practice
Measuring Your Mindfulness
Being Kind to Yourself
Working on Self-Compassion
Chapter 8: Understanding Your ‘Selves’
Using Self as Context to Defuse from Your Thoughts
Seeing Your Self as Concept
Recognising Your Self as Awareness
Knowing Your Self as Context
Part II: ACT Principles and Perspectives
Chapter 9: Counting the Cost of Avoiding Yourself
Avoiding the Bad Stuff Is the Bad Stuff
Seeing Experiential Avoidance as Short-Term Gain for Long-Term Pain
Resisting Pain Leads to Suffering
Removing Your Pain … for a Price
Chapter 10: Linking the Human Mind and Consciousness
Understanding the Human Mind
Recognising that Your Mind Is more than Your Brain
Considering What Your Mind Is For
Holding a Negative Mental Bias
Understanding Consciousness
Chapter 11: Tracing the Origins of ACT and Relational Frame Theory
Explaining the Initial Breakthrough
Introducing Relational Frame Theory
Moving from RFT to ACT
Part III: ACT for Everyday Life
Chapter 12: Overcoming Work-Related Stress
Defining Work-Related Stress
Training Your Way through Stress at Work
Responding to Work-Related Stress in a Psychologically Flexible Way
Establishing a Better Work–Life Balance
Chapter 13: Looking at Love and Relationships through an ACT Lens
Ruminating on What Love Is
Breaking down Barriers
Plugging the Drain
Listening Actively, Responding Openly
Defusing Unhelpful Thoughts
Being Mindful in Your Relationships
Creating the Relationship You Want
Disagreeing Rather Than Fighting
Facing a Positive Future Together
Chapter 14: Dealing with Problem Anger
Defining Anger
Considering the Cost of Anger
Dividing Anger into Five Elements
Defusing Angry Thoughts
Fighting the Anger Monster
Tackling Your Anger with Acceptance, Compassion and Mindfulness
Letting Go of Your Anger
Setting Yourself Some Helpful Goals
Chapter 15: Helping You Live with Chronic Pain
Defining Chronic Pain
Recognising that Avoiding Pain Isn’t the Answer
Considering the ACT Alternative
Part IV: Mental Health Issues from an ACT Perspective
Chapter 16: Addressing Anxiety with ACT
Defining Anxiety
Linking Anxiety and Avoidance
Tackling Anxiety with a Three-Stage Approach
Advancing from Avoidance to Action
Chapter 17: Beating Depression with Acceptance and Committed Action
Keeping Thoughts and Feelings in Their Place
Doing What Matters, No Matter What
Considering What Depression Has Cost You
Giving Up What Doesn’t Work
Putting the Horse before the Cart
Chapter 18: Dealing with Addiction
Seeing Addiction through an ACT Lens
Accepting Yourself
Setting Value-Based Goals
Moving on from Addiction and Living a Valued Life
Chapter 19: Recovering from Psychosis
Understanding Psychosis
Applying an Acceptance-Based Intervention
Part V: The Part of Tens
Chapter 20: Ten Brief Exercises to Help You Live More Mindfully
Slowing Down and Connecting
Greeting the Day
Celebrating Your Wandering Mind
Appreciating Your Food
Getting to Know Your Hands
Savouring a Cup of Tea
Finding Your Balance
Hearing the World
Feeling Gravity
Listening to Music
Chapter 21: Ten Tips for Value-Based Living
Dedicate Time to Defining Your Values
Consider a Time When You Were Very Happy
Focus on a Period When You Were Really Sad
Prioritise Your Values
Identify Characteristics You Value
Act on Your Values
Make Your Goals Public
Be Willing
Defuse from Your Thoughts
Remember Some Key Tenets of ACT
Chapter 22: Ten Ways to Overcome Fusion and Experiential Avoidance
Sounding Out Your Thoughts
Taking Your Mind for a Walk
Giving Reasons for Your Behaviour
Sitting on a Description
Thinking and Observing
Getting Closer to Your Past
Using Argyle Socks to Recognise Why Feelings Aren’t Causes
Making Your Emotions Physical
Controlling Thoughts about Jam Doughnuts
Being Still
Appendix: Further Sources
Books
Courses and Training
Websites
About the Authors
Cheat Sheet
Advertisement Page
Connect with Dummies
End User License Agreement
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