| Foreword |
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xiii | |
| Introduction |
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1 | (4) |
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2 | (1) |
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3 | (1) |
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4 | (1) |
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4 | (1) |
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4 | (1) |
| Part I: Getting Started with Acceptance and Commitment Therapy |
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5 | (102) |
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Chapter 1 Introducing ACT |
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7 | (10) |
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8 | (2) |
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Increasing Your Psychological Flexibility |
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10 | (1) |
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Living a Life that's True to Your Values |
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11 | (1) |
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12 | (1) |
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Defusing from Your Thoughts |
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13 | (1) |
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Recognising that ACT is an Experiential Learning Process |
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14 | (3) |
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Chapter 2 Understanding that a Little Unhappiness Is Normal |
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17 | (12) |
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Linking Language and Human Suffering |
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18 | (2) |
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Struggling with your thoughts and emotions |
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18 | (1) |
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Differentiating between public and private language |
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19 | (1) |
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20 | (9) |
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Wondering if thought control is possible |
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22 | (1) |
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Dealing with feelings from the past |
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23 | (1) |
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Accepting what you can't change |
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23 | (1) |
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Challenging the healthy normality assumption |
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24 | (1) |
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Acknowledging that negative thoughts and feelings are normal |
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25 | (4) |
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Chapter 3 Developing Psychological Flexibility |
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29 | (16) |
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Accepting Negative Thoughts and Feelings |
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30 | (2) |
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Realising that pain is unavoidable |
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31 | (1) |
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Applying psychological flexibility to weight loss |
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32 | (1) |
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Introducing the Six Core Processes of ACT |
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32 | (13) |
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33 | (3) |
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36 | (1) |
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37 | (1) |
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38 | (3) |
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Contact with the present moment |
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41 | (2) |
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43 | (2) |
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Chapter 4 Living a Life with Meaning |
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45 | (12) |
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Letting Your Values Organise Your Life |
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46 | (10) |
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Describing the four core features of values |
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46 | (3) |
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Recognising that emotions aren't values |
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49 | (1) |
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Holding your values lightly |
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49 | (1) |
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Clarifying your values with the Valued Living Questionnaire |
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50 | (1) |
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Looking back from the future |
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51 | (1) |
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Accepting your vulnerability in pursuit of your values |
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52 | (2) |
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Knowing that your values can change |
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54 | (1) |
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Trying out values for size |
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54 | (2) |
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Living Your Life with Dignity |
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56 | (1) |
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Chapter 5 Moving Forward with Committed Action |
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57 | (10) |
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Being Willing Is the Key to Achieving Your Goals |
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58 | (5) |
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Putting your values into action |
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58 | (1) |
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59 | (4) |
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Setting Value-Based SMART Goals |
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63 | (4) |
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Establishing goals with different timescales |
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64 | (1) |
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Offering three tips for setting effective goals |
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65 | (2) |
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Chapter 6 Overcoming Barriers to Living a Meaningful Life |
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67 | (14) |
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Overcoming Psychological Barriers to Change |
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67 | (6) |
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Fusion with your thoughts |
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68 | (1) |
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Evaluation of your experience |
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69 | (1) |
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Avoidance of your experience |
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70 | (1) |
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Reason-giving for your behaviour |
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71 | (2) |
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73 | (6) |
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Defusing from your thoughts |
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74 | (2) |
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76 | (2) |
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Reconnecting with your values |
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78 | (1) |
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Engaging and taking action |
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78 | (1) |
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Using Failure as Feedback |
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79 | (2) |
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Chapter 7 Being Present through Mindfulness |
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81 | (12) |
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82 | (2) |
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Looking at the four core elements of mindfulness |
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82 | (1) |
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Recognising what mindfulness isn't |
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83 | (1) |
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Putting Mindfulness into Practice |
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84 | (2) |
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Measuring Your Mindfulness |
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86 | (2) |
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88 | (1) |
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Working on Self-Compassion |
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89 | (4) |
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Differentiating between self-compassion and self-pity |
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90 | (1) |
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Measuring your self-compassion |
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91 | (1) |
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Linking self-compassion and self-esteem |
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92 | (1) |
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Chapter 8 Understanding Your 'Selves' |
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93 | (14) |
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Using Self as Context to Defuse from Your Thoughts |
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93 | (2) |
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Seeing Your Self as Concept |
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95 | (3) |
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Identifying where self-descriptions come from |
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97 | (1) |
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Realising that being 'right' isn't always useful |
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97 | (1) |
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Recognising Your Self as Awareness |
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98 | (2) |
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Knowing Your Self as Context |
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100 | (9) |
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101 | (1) |
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You are like the blue, blue sky |
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102 | (3) |
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Transcending your psychological content |
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105 | (2) |
| Part II: ACT Principles and Perspectives |
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107 | (58) |
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Chapter 9 Counting the Cost of Avoiding Yourself |
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109 | (10) |
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Avoiding the Bad Stuff Is the Bad Stuff |
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110 | (3) |
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110 | (1) |
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Considering the misapplied control agenda |
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111 | (1) |
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Acknowledging that you feel your history |
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112 | (1) |
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Seeing Experiential Avoidance as Short-Term Gain for Long-Term Pain |
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113 | (3) |
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Resisting Pain Leads to Suffering |
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116 | (1) |
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Removing Your Pain for a Price |
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117 | (2) |
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Chapter 10 Linking the Human Mind and Consciousness |
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119 | (10) |
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Understanding the Human Mind |
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119 | (2) |
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Recognising that Your Mind Is more than Your Brain |
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121 | (1) |
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Considering What Your Mind Is For |
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122 | (1) |
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Holding a Negative Mental Bias |
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122 | (3) |
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Examining human language and cognition |
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124 | (1) |
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Exploring the trouble with thoughts |
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125 | (1) |
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Understanding Consciousness |
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125 | (4) |
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Unravelling the brain and consciousness |
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126 | (1) |
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Discovering the social origin of self-knowledge |
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127 | (1) |
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Viewing consciousness as a social product |
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127 | (2) |
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Chapter 11 Tracing the Origins of ACT and Relational Frame Theory |
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129 | (36) |
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Explaining the Initial Breakthrough |
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130 | (4) |
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Demonstrating Sidman's stimulus equivalence |
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132 | (1) |
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Recognising the benefits of deriving novel relationships |
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133 | (1) |
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Introducing Relational Frame Theory |
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134 | (5) |
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Explaining relational responding |
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134 | (4) |
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Looking at the transformation of stimulus function |
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138 | (1) |
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139 | (8) |
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Clarifying why you can't fix language with language |
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140 | (2) |
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Considering rule-governed behaviour |
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142 | (1) |
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Showing how ACT leads on from RFT |
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143 | (22) |
| Part III: ACT for Everyday Life |
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165 | (32) |
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Chapter 12 Overcoming Work-Related Stress |
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147 | (12) |
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Defining Work-Related Stress |
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148 | (1) |
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Training Your Way through Stress at Work |
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148 | (2) |
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Responding to Work-Related Stress in a Psychologically Flexible Way |
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150 | (7) |
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Practising acceptance in the workplace |
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150 | (2) |
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Creating mental space with delusion |
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152 | (1) |
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Making contact with the present moment |
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152 | (1) |
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Seeing yourself as context |
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153 | (1) |
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Recognising your work-related values |
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153 | (2) |
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Setting goals and taking committed action |
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155 | (2) |
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Establishing a Better Work-Life Balance |
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157 | (2) |
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Chapter 13 Looking at Love and Relationships through an ACT Lens |
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159 | (14) |
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Ruminating on What Love Is |
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160 | (1) |
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161 | (2) |
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163 | (2) |
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Listening Actively, Responding Openly |
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165 | (1) |
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Defusing Unhelpful Thoughts |
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166 | (1) |
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Being Mindful in Your Relationships |
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167 | (1) |
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Creating the Relationship You Want |
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168 | (2) |
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Disagreeing Rather Than Fighting |
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170 | (1) |
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Facing a Positive Future Together |
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171 | (2) |
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Chapter 14 Dealing with Problem Anger |
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173 | (14) |
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174 | (1) |
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Considering the Cost of Anger |
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175 | (1) |
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Dividing Anger into Five Elements |
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176 | (2) |
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178 | (1) |
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Fighting the Anger Monster |
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179 | (1) |
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Tackling Your Anger with Acceptance, Compassion and Mindfulness |
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180 | (3) |
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183 | (2) |
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Setting Yourself Some Helpful Goals |
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185 | (2) |
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Chapter 15 Helping You Live with Chronic Pain |
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187 | (10) |
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187 | (1) |
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Recognising that Avoiding Pain Isn't the Answer |
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188 | (2) |
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Considering the ACT Alternative |
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190 | (9) |
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Giving up what doesn't work |
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191 | (1) |
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Building openness and awareness through mindfulness |
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192 | (2) |
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194 | (1) |
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Defusing from your thoughts |
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195 | (1) |
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Committing to your values |
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196 | (1) |
| Part IV: Mental Health Issues from an ACT Perspective |
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197 | (50) |
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Chapter 16 Addressing Anxiety with ACT |
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199 | (12) |
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199 | (1) |
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Linking Anxiety and Avoidance |
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200 | (5) |
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Seeing acceptance as an alternative to avoidance |
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202 | (1) |
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Approaching anxiety mindfully |
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203 | (1) |
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Gaining some distance from anxious thoughts |
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204 | (1) |
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Tackling Anxiety with a Three-Stage Approach |
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205 | (2) |
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Advancing from Avoidance to Action |
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207 | (4) |
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Imagining an anxiety-free life |
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207 | (2) |
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Bringing your anxiety with you |
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209 | (2) |
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Chapter 17 Beating Depression with Acceptance and Committed Action |
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211 | (14) |
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Keeping Thoughts and Feelings in Their Place |
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213 | (1) |
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Doing What Matters, No Matter What |
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214 | (1) |
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Considering What Depression Has Cost You |
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215 | (1) |
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Giving Up What Doesn't Work |
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216 | (7) |
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Trying acceptance rather than avoidance |
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217 | (2) |
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219 | (4) |
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Putting the Horse before the Cart |
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223 | (2) |
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Chapter 18 Dealing with Addiction |
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225 | (12) |
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Seeing Addiction through an ACT Lens |
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226 | (5) |
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Acknowledging the illusory power of thoughts and feelings |
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227 | (1) |
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Reconsidering your strategies |
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228 | (2) |
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230 | (1) |
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231 | (3) |
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Gaining some distance from your thoughts |
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232 | (1) |
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233 | (1) |
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Setting Value-Based Goals |
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234 | (1) |
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Moving on from Addiction and Living a Valued Life |
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235 | (2) |
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Chapter 19 Recovering from Psychosis |
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237 | (10) |
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238 | (2) |
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Applying an Acceptance-Based Intervention |
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240 | (9) |
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Defusing from your thoughts |
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241 | (2) |
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243 | (4) |
| Part V: The Part of Tens |
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247 | (26) |
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Chapter 20 Ten Brief Exercises to Help You Live More Mindfully |
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249 | (8) |
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Slowing Down and Connecting |
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250 | (1) |
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250 | (1) |
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Celebrating Your Wandering Mind |
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251 | (1) |
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251 | (1) |
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Getting to Know Your Hands |
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252 | (1) |
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252 | (1) |
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253 | (1) |
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253 | (1) |
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254 | (1) |
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254 | (3) |
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Chapter 21 Ten Tips for Value-Based Living |
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257 | (8) |
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Dedicate Time to Defining Your Values |
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257 | (1) |
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Consider a Time When You Were Very Happy |
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258 | (1) |
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Focus on a Period When You Were Really Sad |
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258 | (1) |
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259 | (1) |
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Identify Characteristics You Value |
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259 | (1) |
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260 | (1) |
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260 | (1) |
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261 | (1) |
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Defuse from Your Thoughts |
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261 | (1) |
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Remember Some Key Tenets of ACT |
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262 | (3) |
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Chapter 22 Ten Ways to Overcome Fusion and Experiential Avoidance |
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265 | (8) |
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Sounding Out Your Thoughts |
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266 | (1) |
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Taking Your Mind for a Walk |
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266 | (1) |
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Giving Reasons for Your Behaviour |
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267 | (1) |
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268 | (1) |
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269 | (1) |
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Getting Closer to Your Past |
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269 | (1) |
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Using Argyle Socks to Recognise Why Feelings Aren't Causes |
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270 | (1) |
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Making Your Emotions Physical |
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271 | (1) |
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Controlling Thoughts about Jam Doughnuts |
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271 | (1) |
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272 | (1) |
| Appendix: Further Sources |
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273 | (4) |
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273 | (1) |
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274 | (1) |
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275 | (2) |
| Index |
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