Free ACT Quiz: How to Overcome Trauma and Thrive Now
Acceptance and Commitment Therapy (ACT) is a form of psychotherapy that emphasizes acceptance of one’s thoughts and emotions, while also promoting commitment to actions that are in line with an individual’s values and goals. It aims to help us develop psychological flexibility, and cope with difficult thoughts and feelings effectively.
This approach encourages mindfulness, acceptance, and values-based action. Values-based action involves identifying our values and then make choices to act that align with those values, even in the presence of challenging emotions or thoughts.
Acceptance and Commitment Therapy has also been used to address a wide range of mental health issues, including anxiety, depression, trauma, and chronic pain, and it has shown promising results in promoting psychological well-being and resilience.
To learn more, visit Acceptance and Commitment Therapy: How to Accept Difficult Emotions for a Better Life.
ACT Quiz and Exercise
This quiz and related exercises can help you explore and practice engaging these related principles. Find some quiet, uninterrupted time to work on this. Read each prompt or question carefully and reflect on your thoughts and feelings. Use a journal or notebook to records your thoughts and feelings.
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- Identifying Difficult Thoughts or Emotions: Think about a difficult thought or emotion that you often struggle with. It could be anxiety, self-doubt, sadness, or any other challenging experience.
- Acceptance and Defusion: Take a moment to observe and describe this difficult thought or emotion without judgment. Notice its impact on your physical and emotional state.
- What does this thought, or emotion feel like in your body? Are there images or memories come to mind with this thought or emotion?
- What effect does this thought or emotion have on your mood and behavior?
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ACT Emphasizes Mindfulness and Present-Moment Awareness
- Shift your attention to the present moment and observe what is happening around you.
- Engage your senses and notice the sights, sounds, smells, and physical sensations you are experiencing right now.
- Record your observations in your notebook or journal.
Clarifying Personal Values
- Reflect on what truly matters to you in life.
- Identify two or three core values that are important to you.
- Record them in your notebook as well.
Acceptance and Commitment Means Taking Committed Action
- Think about an action you can take that aligns with one of your values.
- It should be a small, manageable step that you can take right now. Record it in your journal or notebook.
- Consider any potential barriers or challenges that may arise.
- How can you overcome or navigate these obstacles?
Now, commit to taking this action within the next 24 hours. Set a specific time and date for yourself.
Reflection and Self-Compassion
After taking the committed action, reflect on how it felt to take steps aligned with your values. Did it bring you closer to a sense of fulfilment or meaning? How did it make you feel?
Practice self-compassion by acknowledging and accepting any challenging thoughts, emotions, or struggles that arise during this process. It’s okay to experience difficulties, and you are doing your best. Write down one kind and compassionate statement you can tell yourself in your notebook or journal.
To learn more, visit: How to Spot the Signs of Unresolved Childhood Trauma.
How to Use Your Worksheet to Help Overcome Childhood Trauma
This quiz and these exercises are a starting point to apply these principles to your life. Acceptance, mindfulness, and committed action take practice. Use the questions posed as a gateway to self-reflection and growth and continue to explore how these practices can help you live a more meaningful and fulfilling life.
Note: This quiz and these exercises are not a substitute for professional therapy. If you are struggling with significant emotional challenges, consider seeking guidance from a trained therapist.
Know you are never alone. Call or text 988 or chat 988lifeline.org to reach a 24-hour crisis center, text MHA to 741741, call 911, or go to the nearest emergency room.
You may also find this article useful: Inner Child Healing Exercises: How to Heal What’s Hidden.
Thank you as always for reading.
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Joan Senio is the founder of Kindness-Compassion-and-Coaching.com. Joan’s career includes clinical healthcare plus 20+ years as an executive in a nationwide health care system and 15 years as a consultant. The common threads throughout Joan’s personal and professional life are a commitment to non-profit organizations, mental health, compassionate coaching, professional development and servant leadership. She is a certified Neuroscience Coach, member of the International Organization of Life Coaches, serves as a thought-leader for KuelLife.com and is also a regular contributor to PsychReg and Sixty and Me. You can read more about Joan here: Joan Senio.
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