INDEX [www.actmindfully.com.au]

INDEX

The Complete Set of Client Handouts and Worksheets from ACT books by Russ Harris

ACT Made Simple

Your Values Dissecting the Problem The Life Compass The Problems and Values Worksheet Vitality vs Suffering Diary Join the Dots Attempted Solutions and their Long Term Effects Getting Hooked Expansion Practice Sheet Struggling vs Opening Up Simple Ways to Get Present Informal Mindfulness Practice The Mindful Breathing Practice Sheet Overcoming FEAR ? 1 Overcoming FEAR ? 2 The Willingness and Action Plan

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3 4 5 6 7 8 9 10 11-12 13-14 15 16 17 18 19 20

The Confidence Gap

Clarifying Values and Making Life Changes A Quick Look at your Values ? page 1 A Quick Look at your Values ? page 2 Love, work, play, health values and goals

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21-22 23 24 25

The Happiness Trap

Worksheets to use with the Happiness Trap How to get the most of `The Happiness Trap' Control of Thoughts and Feelings The Costs of Avoidance Worksheet Avoidance & Suffering Diary Defusion Practice Form Expansion Practice Form Informal Mindfulness Exercises Mindful Breathing Practice Form Values Worksheet Values Assessment Rating Form Clarifying your Values Your Values (Bullseye) Goal Setting Worksheet Overcoming FEAR ? 1 Overcoming FEAR ? 2 The Willingness and Action Plan What to do in a Crisis

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26 27 28 29-30 31 32 33 34 35 36 37 38-39 40 41 42 43 44 45

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INDEX

ACT With Love

What's Wrong With My Partner / Our Relationship? And What Happens When I Dwell On It? Identify the DRAIN in your Relationship If You're Unwilling to Work at Your Relationship How Did You Meet Your Partner? You're Both Hurting How I Try To Control My Partner Who Do I Want to be in This Relationship? Values-Guided Actions How To Create Psychological Smog The Values Gap The Judgmental Mind ? part 1 The Judgmental Mind ? part 2 Fighting Tactics You Use Appreciating Your Partner Creating a Forgiveness Ritual Screwing Up Your Relationship ? Looking Backwards Your Relationship ? Moving Forwards

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46 47 48-49 50 51 52 53 54 55 56 57 58 59 60 61 62 63 64

The Reality Slap

65

Goal Setting

65

Getting Unstuck in ACT

70

The Brief Case Conceptualization Worksheet: Notes

71

Spot the function

74

A Bit more about `Payoffs'

75

Exercise: Clarify your values

77

Your Values

78

How to cope with a difficult dilemma

79

Ten tips for motivating yourself to practice new skills or pursue important goals 81

The `Triflex' Psychological Flexibility Assessment tool

83

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YOUR VALUES:What really matters to you, deep in your heart? What do you want to do with your time on this

planet? What sort of person do you want to be? What personal strengths or qualities do you want to develop?

1.Work/Education: includes workplace, career, education, skills development, etc.

2.Relationships: includes your partner, children, parents, relatives, friends, co-workers, and other social contacts.

3.Personal Growth/Health: may include religion, spirituality, creativity, life skills, meditation, yoga, nature; exercise, nutrition, and/or addressing health risk factors like smoking, alcohol, drugs or overeating etc

4.Leisure: how you play, relax, stimulate, or enjoy yourself; activities for rest, recreation, fun and creativity.

THE BULL'S EYE: make an X in each area of the dart board, to represent where you stand today.

I am living fully by my values

I am acting very

inconsistently with my values

Work/ Education

Leisure

Personal growth/ Health

Relationships

Adapted with permission from Tobias Lundgren's Bull's Eye

? Russ Harris 2009 reprinted by permission of New Harbinger:

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Dissecting The Problem

This form is to help gather information about the nature of the main challenge, issue, or problem facing you. First, please summarize, in 1 or 2 sentences, what the main issue or problem is:

Second, please describe, in 1 or 2 sentences, how it affects your life, and what it stops you from doing or being:

Regardless of what your problem is ? whether it is a physical illness, a difficult relationship, a work situation, a financial crisis, a performance issue, the loss of a loved one, a severe injury, or a clinical disorder such as depression - when we dissect the problem, we usually find four major elements that contribute significantly to the issue. These are represented in the boxes below. Please write as much as you can in each box, about the thoughts, feelings and actions that contribute to or worsen the challenge, problem or issue facing you.

Entanglement With Thoughts

What memories, worries, fears, self-criticisms, or other unhelpful thoughts do you dwell on, or get "caught up" in, related to this issue? What thoughts do you allow to hold you back or push you around or bring you down?

Life-draining Actions:

What are you currently doing that makes your life worse in the long term: keeps you stuck; wastes your time or money; drains your energy; restricts your life, impacts negatively on your health, work or relationships; maintains or worsens the problems you are dealing with?

Struggle With Feelings

What emotions, feelings, urges, impulses, or sensations (associated with this issue) do you fight with, avoid, suppress, try to get rid of, or otherwise struggle with?

Avoiding Challenging Situations:

What situations, activities, people or places are you avoiding or staying away from? What have you quit, withdrawn from, dropped out of? What do you keep "putting off" until later?

? Russ Harris 2009 reprinted by permission of New Harbinger: 4

The Life Compass In the main part of each large box, write a few key words about what is important or meaningful to you in this domain of life: What sort of person do you want to be? What sort of personal strengths and qualities do you want to cultivate? What you want to stand for? What do you want to do? How do you ideally want to behave? (If a box seems irrelevant to you, that's okay: just leave it blank. If you get stuck on a box, then skip it, and come back to it later. And it's okay if the same words appear in several or all boxes: this helps you identify core values that cut through many domains of life.) Once you've done that for all boxes, go through them and in the upper small square inside each box, mark on a scale of 0-10 how important these values are to you, at this point in your life: 0= no importance, 10= extremely important. (It's okay if several squares all have the same score.) Finally, in the lower small square inside each box, mark on a scale of 0-10 how effectively you are living by these values right now. 0= not at all 10= living by them fully (Again, it's okay if several squares all have the same score.) Finally have a good look at what you've written. What does this tell you about: a) What is important in your life? b) What you are currently neglecting?

Parenting

Personal Growth

Leisure

Spirituality

Health

Work

Community & Environment

Family Relationships

Intimate Relationships

Social Relationships

Adapted with permission by New Harbinger Publications, Inc.

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from Living Beyond Your Pain, J. Dahl & T. Lundgren,

The Problems and Values Worksheet

Acceptance & Commitment Therapy aims to reduce suffering and enrich life, as shown in the diagram below. To help in this process, there are four lots of information that are particularly important. These are represented in the four columns below. Between now and the next session, see what you can write in or add to each column.

STRUGGLE & SUFFERING

Problematic Thoughts And Feelings: What memories, worries, fears, self-criticisms, or other thoughts do you get "caught up" in? What emotions, feelings, urges, or sensations do you struggle with?

Problematic Actions: What are you doing that makes your life worse in the long run: that keeps you stuck; wastes your time or money; drains your energy; impacts negatively on your health or your relationships; or leads to you "missing out" on life?

RICH & MEANINGFUL LIFE

Values: What matters to you Goals & Actions: What are

in the "big picture"? What you currently doing that

do you want to stand for?

improves your life in the

What personal qualities and long run? What do you want

strengths do you want to

to start or do more of? What

develop? How do you want life-enriching goals do you

to enrich or improve your

want to achieve? What life-

relationships? How would enhancing actions do you

you like to "grow" or

want to take? What life-

develop, through addressing improving skills would you

your issue(s) or problem(s)? like to develop?

? Russ Harris 2009 reprinted by permission of New Harbinger: 6

VITALITY VS. SUFFERING DIARY

Between now and next session, keep a record of what you do when painful thoughts and

feelings arise, and notice if these actions lead to increased vitality or increased suffering

Painful Thoughts/ Feelings/ Urges/ Things I did - when those thoughts Things I did - when those thoughts

Sensations/ Memories

and feelings showed up - that lead and feelings showed up - that lead

that showed up today

to VITALITY (i.e. enriched my to SUFFERING (i.e. restricted or

life, or improved my health,

worsened my life, drained my

wellbeing, or relationships in the health and wellbeing, or hurt my

long term)

relationships in the long term)

7 ? Russ Harris 2009 reprinted by permission of New Harbinger:

Join the D.O.T.S. We all naturally try to avoid or get rid of painful or unpleasant thoughts and feelings. The aim of this exercise is a) to find out which methods you use, and b) what effects those methods may have in the long term. NB: Please do this non-judgm entally - with genuine curiosity! Please do not start judging these methods as `good' or `bad', `right' or `wrong', `positive' or `negative'. The aim is simply to find out if these methods are workable ? i.e. do these methods work in the long term to give you a rich and meaningful life? Obviously, if any of these methods do actually improve your life in the long term, keep doing them!

D - Distraction: what do you do to distract yourself fro m, or `take your mind off'' painful thoughts & feelings? (e.g. movies, TV, internet, books,computer games,exercise,gardening,gambling,food,drugs,alcohol)

O - Opting out: what important, meaningful or life-enhancing activities, events, tasks, challenges, or people, do you avoid, quit, escape, procrastinate, or withdraw from? (If they're not important, meaningful or life-enhancing, then opting out is no problem!)

T- Thinking strategies: how do you tr y (consciously or not) to think your way out of pain? Tick any of the following that you have done, and write in any others: Worrying; Dwelling on the past; Fantasizing about the future; Imagining escape scenarios (eg leaving your job or your partner) or revenge scenarios; Thinking `It's not fair ...' or `If only ....'; Blaming yourself, others, or the world; Talking logically and rationally to yourself. Positive thinking; Positive affirmations; Judging or criticizing yourself; Giving yourself a hard time; Analyzing yourself (trying to figure out why you are like this); Analyzing the situation (trying to figure out why thishappened);Analyzing others(tryingto figureout whythey are like this); Planning; Strategizing; Constructive problem-solving; Making To Do Lists; Repeating inspirational sayings or proverbs; Challenging negative thoughts; Telling yourself `This too shall pass' or `It may never happen'. Other thinking strategies:

S - Substances & other Strategies: what substances do you use put into your body to avoid or get rid of pain, (include foods, drinks, cigarettes, recreational drugs, naturopathic and herbal remedies, and prescription medication)? Any other Strategies you use to avoid pain (e.g. yoga, meditation, having affairs, aggressiveness, Tai Chi, massage, exercise, picking fights, dancing, music, suicide attempts, self-harming,prayer,smashingthings,stayinginbed,self-helpbooks,seeinga therapist)?

Now consider this: do these methods get rid of your unwanted thoughts and feelings, so theynever come back? How many of these methods give you some relief from pain in the short term, but keep you stuck or make your life worse in the long term: `none' ........... `a few' ......... `about half' .......... `most' ............... `all'?

Clearly, some of these methods are helpful, if you use them flexibly, m oderately, sensibly ? in which case, keep using them! However, when you have over -relied on these methods ? used them excessively, rigidly, or inappropriately - what have they cost you in terms of health, money, wastedtime, relationships, missedopportunities,or increased emotional pain?

Given that a) no matter what you do, painful thoughts and feelings keep coming back, and b) trying very hard to avoid or get rid of them often makes life worse in the long term ? would you be open to learning a `new way' of responding to them; a method that is radically different to everything else you've tried ?

? Russ Harris 2013 .au russharris@.au

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