INDEX The Complete Set of Client Handouts and Worksheets from ACT books by Russ Harris ACT Made Simple 3 Your Values 3 Dissecting the Problem 4 The Life Compass 5 The Problems and Values Worksheet 6 Vitality vs Suffering Diary 7 Join the Dots 8 Attempted Solutions and their Long Term Effects 9 Getting Hooked 10 Expansion Practice Sheet 11-12 Struggling vs Opening Up 13-14 Simple Ways to Get Present 15 Informal Mindfulness Practice 16 The Mindful Breathing Practice Sheet 17 Overcoming FEAR – 1 18 Overcoming FEAR – 2 19 The Willingness and Action Plan 20 The Confidence Gap 21 Clarifying Values and Making Life Changes 21-22 A Quick Look at your Values – page 1 23 A Quick Look at your Values – page 2 24 Love, work, play, health values and goals 25 The Happiness Trap 26 Worksheets to use with the Happiness Trap 26 How to get the most of ‘The Happiness Trap’ 27 Control of Thoughts and Feelings 28 The Costs of Avoidance Worksheet 29-30 Avoidance & Suffering Diary 31 Defusion Practice Form 32 Expansion Practice Form 33 Informal Mindfulness Exercises 34 Mindful Breathing Practice Form 35 Values Worksheet 36 Values Assessment Rating Form 37 Clarifying your Values 38-39 Your Values (Bullseye) 40 Goal Setting Worksheet 41 Overcoming FEAR – 1 42 Overcoming FEAR – 2 43 The Willingness and Action Plan 44 What to do in a Crisis 45 1 INDEX ACT With Love 46 What’s Wrong With My Partner / Our Relationship? And What Happens When I Dwell On It? 46 Identify the DRAIN in your Relationship 47 If You’re Unwilling to Work at Your Relationship 48-49 How Did You Meet Your Partner? 50 You’re Both Hurting 51 How I Try To Control My Partner 52 Who Do I Want to be in This Relationship? 53 Values-Guided Actions 54 How To Create Psychological Smog 55 The Values Gap 56 The Judgmental Mind – part 1 57 The Judgmental Mind – part 2 58 Fighting Tactics You Use 59 Appreciating Your Partner 60 Creating a Forgiveness Ritual 61 Screwing Up 62 Your Relationship – Looking Backwards 63 Your Relationship – Moving Forwards 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 2 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 acting very I am living fully by inconsistently with my values my values Work/ Leisure Education Personal growth/ Relationships Health Adapted with permission from Tobias Lundgren's Bull's Eye © Russ Harris 2009 www.actmadesimple.com reprinted by permission of New Harbinger: www.newharbinger.com 3 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 Life-draining Actions: What memories, worries, fears, self-criticisms, or other unhelpful What are you currently doing that makes your life worse thoughts do you dwell on, or get “caught up” in, related to this in the long term: keeps you stuck; wastes your time or issue? What thoughts do you allow to hold you back or push you money; drains your energy; restricts your life, impacts around or bring you down? negatively on your health, work or relationships; maintains or worsens the problems you are dealing with? Struggle With Feelings Avoiding Challenging Situations: What emotions, feelings, urges, impulses, or sensations (associated What situations, activities, people or places are you with this issue) do you fight with, avoid, suppress, try to get rid of, avoiding or staying away from? What have you quit, or otherwise struggle with? withdrawn from, dropped out of? What do you keep “putting off” until later? © Russ Harris 2009 www.actmadesimple.com reprinted by permission of New Harbinger: www.newharbinger.com 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 Leisure Spirituality Growth Health Work Community & Environment Family Intimate Social Relationships Relationships Relationships 5 Adapted with permission by New Harbinger Publications, Inc. from Living Beyond Your Pain, J. Dahl & T. Lundgren, www.newharbinger.com 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 RICH & MEANINGFUL LIFE Problematic Thoughts Problematic Actions: Values: What matters to you Goals & Actions: What are And Feelings: What are you doing that in the “big picture”? What you currently doing that What memories, worries, makes your life worse in the do you want to stand for? improves your life in the fears, self-criticisms, or long run: that keeps you What personal qualities and long run? What do you want other thoughts do you get stuck; wastes your time or strengths do you want to to start or do more of? What “caught up” in? What money; drains your energy; develop? How do you want life-enriching goals do you emotions, feelings, urges, or impacts negatively on your to enrich or improve your want to achieve? What life- sensations do you struggle health or your relationships; relationships? How would enhancing actions do you with? or leads to you “missing out” you like to “grow” or want to take? What life- on life? develop, through addressing improving skills would you your issue(s) or problem(s)? like to develop? © Russ Harris 2009 www.actmadesimple.com reprinted by permission of New Harbinger: www.newharbinger.com 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 www.actmadesimple.com reprinted by permission of New Harbinger: www.newharbinger.com Join the D.O.T.S.