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ACT Acceptance Techniques

The document outlines various acceptance techniques, including physicalizing feelings, noticing sensations, and practicing compassion towards oneself. It emphasizes normalizing difficult emotions as a common human experience and encourages breathing into feelings to foster acceptance. The techniques aim to help individuals embrace their emotions and reduce struggle with them.

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rose.honar
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28 views1 page

ACT Acceptance Techniques

The document outlines various acceptance techniques, including physicalizing feelings, noticing sensations, and practicing compassion towards oneself. It emphasizes normalizing difficult emotions as a common human experience and encourages breathing into feelings to foster acceptance. The techniques aim to help individuals embrace their emotions and reduce struggle with them.

Uploaded by

rose.honar
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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ACCEPTANCE TECHNIQUES

PHYSICALIZING NOTICING
Imagine the feeling as an object. Notice where this feeling is.
Is it a liquid or a solid? Notice where it is most intense.
How big is it? Notice the different sensations in your
Is it light or heavy? body with this feeling.
What temperature is it? Notice your reactions to this feeling.
What shape does it have?
What colour is it?
What does the surface feel like?

COMPASSION
NORMALIZING Can you approach this feeling with
kindness for yourself? Are you able to
Reminding yourself that this difficult recognize that you are having a difficult
feeling tells you that you are a human time? Instead of getting angry at
being who has a heart and who cares. yourself or criticizing yourself, can you
This is what humans feel when they acknowledge that this is a moment of
experience a challenging feeling. All difficulty?
humans experience distress at different
points in their life.

Shades of Acceptance
Embrace
Hold kindly
Make peace
BREATHE INTO IT Open up
Drop the struggle
Allow
Try breathing into this feeling. See if Acknowledge
you can notice where this feeling is in Tolerate
your body and bring your breath to this Don’t think about it
area of your body. Focus on inhaling and Turn away
exhaling in and around this feeling. Push away
Struggle
Fight
Hate
© Russ Harris 2017, www.ImLearningACT.com,
adapted from the original with permission from the author.
From: Harris (2009), Act Made Simple, P. 146
Y Mind Youth · 28

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