Methods · Method

ACT-derived

Techniques inspired by Acceptance and Commitment Therapy. Sensitive content requires source review and clear boundaries.

• Spend 3–5 Minutes Focusing on Your SensesSpend 3–5 minutes focusing on your senses. Notice what you see, hear, smell, feel, and taste. Gently redirect your attention whenever your mind wanders.
• When Faced with Uncomfortable Emotions, Sit Quietly and Observe Them Without Trying to ChangeWhen faced with uncomfortable emotions, sit quietly and observe them without trying to change or judge them. Simply label them (e.g., ‘anger,’ ‘sadness’) and focus on your breath.
• Visualize Your Difficult Thought or Feeling as a Physical Object (eVisualize your difficult thought or feeling as a physical object (e.g., a leaf on a stream). Watch it float away while reminding yourself to stay present.
• When a Troubling Thought Arises, Imagine It as a Character or an Object (eWhen a troubling thought arises, imagine it as a character or an object (e.g., a talking cartoon cloud). Notice its presence, but don’t engage with it.
• Pick One Action Today That Aligns with Your Values (ePick one action today that aligns with your values (e.g., calling a friend to show care). Do it even if it feels hard or uncomfortable.
• Notice the Tone of Your Inner VoiceNotice the tone of your inner voice. When you catch critical or harsh self-talk, challenge it by asking, ‘Is this thought helpful or kind?’
• Spend 5 Minutes Reflecting on What Deeply Matters to You (eSpend 5 minutes reflecting on what deeply matters to you (e.g., family, growth, kindness). Write these values down as a guide for your actions.