acceptance and commitment therapy: using art...
TRANSCRIPT
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!Acceptance and Commitment Therapy:
Using art with Adolescents !!!!
!!!
!!!
!!!!!!!
Louise Hayes & Julie Rowse
2008 !!
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!JEKDLF)RS)):!G?G)J/)Q)T)
We’ve all heard how the journey is more important than the destination, right? During this week your task is to notice where you are on your journey.
Notice the times when you feel that things are not going too well, or in other works when you are ‘lost in the bush’. It’s OK to have these times.
Also notice the times when things are going along OK or really well; the times when you can see the ‘top of the mountain’.
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Our journeys are unpredictable. Be willing to share some of what you noticed next week.
I noticed that.......................................................................
.................................................................................................."
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!JEKDLF)4S))F!DLN!F8S)F?JOOGK)D?)UBGVQWBGT)
We all have difficult thoughts and feelings. This week we would like you to participate in an experiment that we will share next week:
When you have a difficult thought do one of these things:
(1) notice when you are trying to win over the thought and what happens when you do this, just notice it, you don’t need to change or do anything different;
and.....
(2) notice times when you are able to let a difficult thought just be there – in other words when you don’t struggle with it.
Remember this is just an experiment!. Try both ways and see what you can report back to the group next week.
When I struggle with difficult thoughts I
discovered....................................................................................
When I let difficult thoughts float on by, I
discovered.....................................................................................
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!JEKDLF)XS))KGYGBDOQEN):QBBQENEG88)
This week practice being willing. This means being willing to have your thoughts, and making room for difficulties.
1. Choose one thing in your life that difficult thoughts get in the way of, 2. Notice when you are pulling hard on the rope and trying to drag your
difficult thoughts into a place where you can forget them, 3. Practice being willing to let difficult thoughts be there (dropping the
rope).
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What will you be willing to work on this week?
................................................................................................................................................"
change what you can change,
accept what you can’t change,
& practice noticing the difference "
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The blah, blah, blah RAP … That’s bad. You’re bad. It’s a catastrophe! No one will like you if you do that. Be careful. Stop it!
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!JEKDLF)ZS))QE8QKG)/I)/QEK[)
This week we learnt that our mind generates thoughts and we talked of ways to experience our thoughts differently. Here are some ideas to try:
Bad News Radio Our mind generates thoughts like a ‘Bad News Radio’ broadcasting 24-hours a day. Sometimes it gets carried away with reminding us of bad things from the past, warning us of bad things to come, and giving regular updates on everything wrong with us. Every now and then it broadcasts something useful or nice. So, if we’re always listening and believing everything we hear then we’ll end up miserable. Unfortunately there’s no way to switch off this radio. In fact, the more we try the louder it plays. There is an alternative. Have you ever heard a radio playing in the background and were so intent on what you were doing you didn’t really hear it? You could hear it playing, but weren’t paying attention.
Let your Bad News Radio play on and get on with doing what’s important to you!
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Experience your difficult thoughts in different ways......
Sing the Thought, Use a Silly Voice, Write a Limerick Sing your difficult thought like “I’m bad” to a popular song, the tune of ‘Happy Birthday’, or ‘Mary had a Little Lamb’ . Say them in a silly voice - loud, slow, fast, squeaky, foreign accent. Make up a limerick, or rhyming a difficult thought.
Leaves on a Stream
Imagine your mind and thoughts are like a stream with leaves floating down it. As you notice thoughts appearing in your mind, place them on the leaves and be willing to let them float away from you down the stream. Thoughts will keep arriving, whenever you notice one, gently unhook yourself by placing it on a leaf and letting it go ...
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!JEKDLF)MS))GE1DIQEN)ED:)222)WGQEN)O?G8GEF"
This session we practiced enjoying the moment – instead of listening to all those noisy passengers. During the coming week try to be present once each day.
What is mindfulness? Staying aware of your here-and-now experience, with openness and curiosity … How to practice mindfulness
Step 1. When possible, do just one thing at a time
Step 2. Pay full attention to what you are doing
Step 3. When your mind naturally wanders from what you are doing, bring it back
Step 4. Repeat Step 3 (several billion times!!)
Step 5. Investigate your distractions
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Remember...When we are not in the moment we miss the opportunity to discover new ways!
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!JEKDLF)]S))F!Q8)Q8):!JF)Q)YJBLG^)
This week choose one thing that you can do that is living toward your values. By that we mean living with what’s important to you. It doesn’t need to be big, small things are just as valuable.
You may want to live life LOUD!
or peaceful.......
...or busy
Let your heart speak to you!!! Some ideas:
- decide to send text messages to your friends just saying Hi,
- choose to help a special person; for example, helping your mum with some chores!!!!
- choose to say hello to people you don’t know really well, - Or you might choose to have a go at ‘being you’.
What will you choose this week?
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!JEKDLF)PS))DE)F!G)/DYG222)
Write down a goal that is headed in your valued direction. Pick one you are going to work towards this week. Make sure it is:
1. Something you can do this week-(don’t choose something impossible or too big)
2. Something that will give you a sense of pleasure or achievement
3. Something you have wanted to do, but put it off
Think about the first step on your journey map. Write it down or put a reminder in your phone!
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What did you like most about the group? ……………………………………………………………………………………………………………………………………………………………………………………………………………………………………………… What was most helpful about the group? ……………………………………………………………………………………………………………………………………………………………………………………………………………………………………………… What did you learn from being in the group? ……………………………………………………………………………………………………………………………………………………………………………………………………………………………………………… What didn’t you like about the group? ……………………………………………………………………………………………………………………………………………………………………………………………………………………………………………… What was unhelpful about the group? ……………………………………………………………………………………………………………………………………………………………………………………………………………………………………………… What would you change if you could? ………………………………………………………………………………………………………………………………………………………………………………………………………………………………………………
Thank you for your feedback!!
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