Weekly Check In 7-13th January

Hey there all this weeks check In us going to be very different im going to topic relate it i started this topic in Trauma and was hoping it would work well here and gain participation each week i do a Check In ill do a few days or so off the series im going to do.

The series im going to do is called ACT acceptance comittment therapy for many this is one thing we can struggle with as a community so i hope these topics help you grow.

Day 1: Get Untangled From Pain Goal: To get untangled from pain.

Many of the strategies we use to solve problems ultimately make things worse and create more suffering. But just because you are experiencing psychological or emotional pain does not mean you have to suffer! You can choose to accept your pain and live a meaningful life, or, you can allow suffering to take over your mind and life.

ACT can be broken down into 3 areas:

-Mindfulness

-Acceptance

-Value

Questions for you to answer below:

1.What does Mindfulness mean to you?

2. What does Acceptance mean to you?

3. What does Value mean to you?

Some Activities you could try for homework, those that struggle with mindfulness maybe add your journal in, while having a go after you have tried this let me know how it goes next week.

Practice Mindful Eating: Pay attention to all of the sensations that are associated with eating, such as smell, sight, touch, taste, and sound. Be mindful with every bite you take and even of the sensations associated with with swallowing your food.

Practice Mindfulness while Driving: Pay attention to the sights around you, if the radio is playing, the noise your car makes as you accelerate or decelerate, the way the A/C or heater feels against your skin, or any other sensation associated with driving.

Practice Mindfulness while Washing Dishes: Pay attention to what each dish feels like in your hands, the temperature of the water against your skin, the smell of soap, or any other sensation associated with washing the dishes.

Bonus Question:

What other activities can you practice mindfulness while doing? Share below.

A video you guys can watch relating to the above topic you can watch it HERE

As we have a week for this Check In im going to do a 2nd part of ACT

Day 2: What Causes You Pain? Goal: To identify what causes you pain.

The constant possibility of psychological pain is a challenging burden that we all need to face. This doesnt mean that you must give up and trudge through your life suffering. We can learn how to respond to pain in a way that does not make our suffering worse.

Excercise to try

Write down a list of all of the problems that are currently psychologically difficult for you. Be honest and thorough in creating your suffering inventory but dont overthink it. Just write down what plagues you and causes you pain-including any of your thoughts, feelings, memories, urges, bodily sensations, or habits that may distress you.

Tip: Remember to include your reactions. For example, my boss would not be a good example of a difficult problem but getting frustrated with my boss or feeling put down by my boss might be.