ACT explained in graphics and videos

What is ACT?

ACT stands for Acceptance and Commitment Therapy. It is an evidence based therapy that has been subject to and validated by over 1.000 academic studies, trials and scientific tests.
It is a therapy and self-improvement method that is based on only six major natural processes - or skills - that are the central ways we deal with life and experience it. When we violate these natural skills our lives drift off its course.
Flexible Mind Club sees it as its mission to help our participants restore these natural skills - and our personal values. We teach and use them in study groups, in one-on-one coaching and also co-coaching arranged among members, two and two.
By looking at issues, stress factors, problems, personal shortcomings, traumas and conflicts through these the six corners of the flexagon we restore peace of mind, personal values, abilities, curage and joy of life! We reach a Flexible and Fit state of mind.

Our purpose here is to give you an easy-to-understand introduction to the subject. There are many sites and videos on the web that will give you a more in-depth explanation. Here are used three methods: 1) a printed version with illustrations and explanations;2) a cartoon video version (by Self-help Toons) and 3) a series of around 5 minutes lectures where “The ACT Therapist” (Dr. Jessica) explains the basic principles.

The central figure and map in ACT is the Hexagon. It shows the six basic skills or processes that comprise how we function in life. This figure is usually called the Flexagon as the ultimate purpose and product of learning and using these skills are to obtain a Flexible Mind.

On FlexableMind.club we sometimes use the expression Fitness of Mind. The most desirable state, we find, to be in is: light at heart; enjoying life and its challenges; it is a state of mind where even the blows we all get in life still can be seen as challenges to overcome as in a game. We learn, perfect and play with the skills of the Flexagon to obtain such states of being. And we are having fun doing so. We are indeed living up to what we call a Flexapayer!

Name of ACT Pivot (skill)	Description when Optimal	Negative Aspect
1. The Present. Contact with the present, Orientation, Free attention	Our attention is on the present: our body, the people around us or the environment - here and now. We are alert and ready.	In contrast we can feel burdened by the past or worried about the future while ignoring the present. We are caught up in worries and concerns and hardly present.
2. Acceptance. Open to experience and witnessing	We are willing to experience and witness what is happening or happened. This is especially important when bad things happen. We deal with it in a factual and open manner.	In contrast we can shy away and avoid what is happening in and around us. We can adopt avoidance methods, from being absent and stressed out, to dependent on stimuli, alcohol and drugs.
3. Defusion. Liberating the thought process from the "Dictator within"	We are not our thoughts: we produce, have and hold thoughts. Defusion means we dig up hidden thoughts from the subconscious (the "Dictator within") and liberate ourselves from them. We put the thoughts into words and neutralize them in elegant fashion.	Fusion is the opposite. We take rules and instructions literally and are under the spell of "the Dictator within!" It can also be negative small-talk going on in our heads. This mental luggage consists of words, commands and dictates that clutter our outlook and thinking.
4. Self. Spirit Self, Observing Self Point of View Perspective-taking	We humans are spiritual beings going through an earthly experience. As Observing Selves we can gain a fresh perspective on events in life by looking from new points of view. Thus we can realize that we truly are players in the game of life.	We can on the other hand be stuck in roles or have negative ideas about our own nature and capabilities. There are all kinds of "I" statements. "I am a technician", "I am a soldier", "I am a loser", etc. etc. Give your own answers to "I am a...." and you will see.
5. Values. Personal qualities and values; guidelines and preferences	Values are personal qualities and character traits we want to live by. Examples are honesty, fun, friendly, energetic, artistic, etc. etc. -- positive qualities we want to be known for, express, and display in our lives.	Unengaged and unreliable in behavior. Seeking thrills and entertainment from the outside rather than finding satisfaction in own work, interests and relationships.
6. Action. Commited actions. Practical engagement and work methods. Habits and Goals	This section is about actions, habits and goals. It is about the big goals as well as the small steps and endeavors that fill our day,	One´s work doesn´t add up to that much. Routine work is ok, but no own plans and projects.

https://www.youtube.com/watch?v=stWMOx9aPCM

5:51 minutes

Acceptance and
Commitment Therapy

https://www.youtube.com/watch?v=CpdVMs818AE

3:37 minutes

Cognitive Fusion and
Defusion in ACT

https://www.youtube.com/watch?v=gA-GL3L4wu8

3:43 minutes.

Avoiding Thoughts in
cceptance and
Commitment Therapy (ACT).

https://www.youtube.com/watch?v=H-7Oje54dbk

4:57 minutes.

COGNITIVE BEHAVIORAL
THERAPY
Thoughts Are Not Facts

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Dr. Jessica explains below ACT and the Flexagon in short videos
	https://www.youtube.com/ watch?v=3TTv6Faep54
	https://www.youtube.com/ watch?v=-tRwWPzQj9U
	https://www.youtube.com/ watch?v=eaLuG7caPgA
	https://www.youtube.com/ watch?v=kfH8Qfwh-7I
	https://www.youtube.com/ watch?v=XaDKnrBAhDQ
	https://www.youtube.com/ watch?v=oZQO0kMdzPU
	https://www.youtube.com/ watch?v=xxKS3LCtNQo