| Acknowledgments |
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ix | |
| Introduction |
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1 | (8) |
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Act: What It Is and How It Can Help You |
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Suffering: Psychological Quicksand |
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The Ubiquity of Human Suffering |
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Mindfulness, Acceptance, and Values |
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Commitment and Values-Based Living |
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9 | (8) |
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Human Suffering Is Universal |
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Exercise: Your Suffering Inventory |
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Exercise: The Pain is Gone, Now What? |
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The Problem with Pain: Revisited |
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Living a Valued Life: An Alternative |
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Why Language Leads to Suffering |
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17 | (16) |
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The Nature of Human Language |
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Exercise: Relate Anything to Anything Else |
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Exercise: A Screw, a Toothbrush, and a Lighter |
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Why Language Creates Suffering |
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Exercise: Don't Think About Your Thought |
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Exercise: The Coping Strategies Worksheet |
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The Problem with Getting Rid of Things---Squared |
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33 | (10) |
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Why We Do What Can't Work |
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Accepting the Possibility That Experiential Avoidance Can't Work |
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So, What Are You Supposed to Do? |
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Exercise: Judging Your Own Experience: Examining What Works |
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Exercise: What Are You Feeling and Thinking Now? |
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43 | (10) |
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If You're Not Willing to Have It, You Will |
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Acceptance and Willingness |
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Exercise: Why Willingness? |
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Exercise: Being Willingly Out of Breath |
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The ``Willingness to Change'' Question |
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The Trouble with Thoughts |
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53 | (16) |
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Exercise: What Are You Thinking Right Now? |
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Why Thinking Has Such an Impact |
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Exercise: Your Daily Pain Diary |
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Looking at Your Thoughts Rather Than from Your Thoughts |
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Exercise: Watching the Mind-Train |
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Having a Thought Versus Buying a Thought |
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69 | (18) |
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Cognitive Defusion: Separating Your Thoughts from Their Referents |
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Exercise: Say the Word ``Milk'' as Fast as You Can |
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Exercise: Labeling Your Thoughts |
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Exercise: Floating Leaves on a Moving Stream |
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Exercise: Describing Thoughts and Feelings |
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Exercise: Exploring the Difference Between Descriptions and Evaluations |
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Creating Your Own Cognitive Defusion Techniques |
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If I'm Not My Thoughts, Then Who Am I? |
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87 | (18) |
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Considering Your Self-Conceptualizations |
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Exercise: Retelling Your Own Story |
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Exercise: Experientially, I'm Not That |
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Exercise: Tracking Your Thoughts in Time |
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105 | (16) |
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Exercise: Be Where You Are |
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Exercise: Eating Mindfully |
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Exercise: Listening to Classical Music |
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Exercise: Be Mindful of Your Feet While You Read This |
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What Willingness Is and Is Not |
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121 | (12) |
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What Needs to Be Accepted? |
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Exercise: What Needs to Be Accepted |
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Willingness: Learning How to Jump |
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133 | (20) |
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Exercise: Willingness Scale Worksheet |
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Using Your Skills and Learning Some New Ones |
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Exercise: Giving Your Target a Form |
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Exercise: The Tin-Can Monster |
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Exercise: Acceptance in Real-Time |
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153 | (12) |
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Values as Chosen Life Directions |
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What Values Are and Are Not |
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165 | (12) |
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Exercise: Attending Your Own Funeral |
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Taking It a Step Further: Ten Valued Domains |
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Ranking and Testing Your Values |
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177 | (18) |
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Exercise: Goals Worksheet |
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Exercise: Making Goals Happen Through Action |
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Exercise: Expected Barriers |
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Many Maps for Different Journeys |
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Building Patterns of Effective Action |
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| Conclusion: The Choice to Live a Vital Life |
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195 | (4) |
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| Appendix: The Values and Data Underlying ACT |
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199 | (4) |
| References |
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203 | |
Other versions by this Author
