ACT: stepping back and making room · worksheet 28
You have probably already tried many things to stop feeling what makes you suffer. It is not a lack of willpower. Let’s take stock, honestly and without judging yourself.
This exercise is best done with the support of a psychologist.
Before you start
- What it is for: To take an honest look at everything you have tried to stop feeling what makes you suffer, and open the door to another way of doing things.
- About 20 minutes. Best done with your psychologist: this worksheet can stir things up and it is good to talk about it afterwards.
- It is not about blaming yourself: everything you have tried made sense. It is about looking honestly at what has worked and what hasn’t.
- Put everything down, including small things: distracting yourself, avoiding, drinking, sleeping more, thinking positively, asking for reassurance…
Prefer paper? Download the PDF to print (with a page for psychologists).
What to do with your results
If many strategies help in the moment but not in the long run, that is not a personal failure: it is a sign that the struggle itself keeps the problem going. Keep the strategies that are really helpful (sleep, support, treatment).
If you find it hard
This exercise can make you sad or discouraged: that is why it is better done with support. If you have dark thoughts, talk to a professional first.
For psychologists
The PDF also includes a page for the psychologist: how to run the exercise in session, points to watch and scientific references. You are free to use it with your clients.
For psychologists: aim, audience and duration
Help the person take an honest look at everything they have tried in order to get rid of anxiety or difficult thoughts, in the short and long term, to open up the possibility of a different approach.
People exhausted from fighting their emotions, who have “tried everything”. Start of ACT work. Duration: 20-30 min in session.
References
Hayes, S. C., Strosahl, K. D. & Wilson, K. G. (2012). Acceptance and Commitment Therapy: The Process and Practice of Mindful Change (2nd ed.). Guilford.
Harris, R. (2019). ACT Made Simple: An Easy-to-Read Primer on Acceptance and Commitment Therapy (2nd ed.). New Harbinger.
These worksheets do not replace therapy. If you are in distress or having suicidal thoughts, call your local emergency number (112 in Europe; 3114 in France, free, 24/7).
Free worksheet for non-commercial use: you may share it with credit to the author, without modifying it (Creative Commons BY-NC-ND 4.0 licence).
