The Little ACT Workbook · An Introduction to Acceptance and Commitment Therapy by Sinclair, Michael -- Read -- Imperial Library of Trantor

Index

Cover Title Copyright Contents Series-Text About the Authors Acknowledgements Introduction

You are not alone Help is at hand Backed up by science How to use this book How much time will this take? One last important note before we continue …

Chapter 1: So what’s new about ACT?

Getting unstuck and back on track Switching perspective on the problem Doing what works Getting flexible

Chapter 2: A radically different approach

Quick-fix culture Have these strategies worked for you? What does your experience tell you? Sinking in quicksand Stop the struggle and set yourself free What will you do if nothing you do will do? Can we control our thoughts? Can we control our emotions? Can we control our behaviour? Where does this leave you?

Chapter 3: Wake up!

Turning off the autopilot What kinds of thoughts do our minds usually produce? Our minds tend to time travel Our minds are judgemental Our minds tend to be rigid Tuning in to the present moment

It was really difficult! I couldn’t keep my mind focused on what I was meant to be doing, it kept wandering off! I found it really relaxing

Mindfulness is not a control strategy Introducing yourself to yourselves

Your thinking self Your observer self

Chapter 4: Loosen up!

Hitting the feel-good button Struggling with natural emotional pain creates suffering

Putting out fires

Increasing willingness What willingness is not Loosening up from thoughts How our minds work Looking at thoughts versus looking through thoughts Freeing yourself from language traps Getting some further distance from thoughts

Chapter 5: Step up!

What are values?

What values are not

Values are not about being happy Different values are not always compatible at any given time Values are not ‘right’ or ’wrong’ Values are not rules

How to identify your values

Uncovering values through experience

Getting closer to your values Losing touch with values Hitting the bulls-eye It’s time to take action! Barriers to effective action – what to look out for

Well-developed goals Beware of emotional goals Willingness – plain and simple Telling other people Trying versus doing

Chapter 6: Round up

Keeping flexible The choice is yours Showing up in life Holding your values in mind What would a ‘relapse’ look like? How to make best use of this book in the future Goodbye

Recommended reading Further useful resources

Websites about ACT ACT-based apps Academic and research papers How to find ACT therapists ACT-related videos Other ACT-related articles

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