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• Cover
• Foreword
• Introduction
• About This Book
• Foolish Assumptions
• Icons Used in This Book
• Beyond the Book
• Where to Go from Here
• Part I: Getting Started with Acceptance and Commitment Therapy
• Chapter 1: Introducing ACT
• Doing What Matters
• Increasing Your Psychological Flexibility
• Living a Life that’s True to Your Values
• Accepting Life
• Defusing from Your Thoughts
• Recognising that ACT Is an Experiential Learning Process
• Chapter 2: Understanding that a Little Unhappiness Is Normal
• Linking Language and Human Suffering
• Evaluating Yourself
• Chapter 3: Developing Psychological Flexibility
• Accepting Negative Thoughts and Feelings
• Introducing the Six Core Processes of ACT
• Chapter 4: Living a Life with Meaning
• Letting Your Values Organise Your Life
• Living Your Life with Dignity
• Chapter 5: Moving Forward with Committed Action
• Being Willing Is the Key to Achieving Your Goals
• Setting Value-Based SMART Goals
• Chapter 6: Overcoming Barriers to Living a Meaningful Life
• Overcoming Psychological Barriers to Change
• Replacing FEAR with DARE
• Using Failure as Feedback
• Chapter 7: Being Present through Mindfulness
• Defining Mindfulness
• Putting Mindfulness into Practice
• Measuring Your Mindfulness
• Being Kind to Yourself
• Working on Self-Compassion
• Chapter 8: Understanding Your ‘Selves’
• Using Self as Context to Defuse from Your Thoughts
• Seeing Your Self as Concept
• Recognising Your Self as Awareness
• Knowing Your Self as Context
• Part II: ACT Principles and Perspectives
• Chapter 9: Counting the Cost of Avoiding Yourself
• Avoiding the Bad Stuff Is the Bad Stuff
• Seeing Experiential Avoidance as Short-Term Gain for Long-Term Pain
• Resisting Pain Leads to Suffering
• Removing Your Pain … for a Price
• Chapter 10: Linking the Human Mind and Consciousness
• Understanding the Human Mind
• Recognising that Your Mind Is more than Your Brain
• Considering What Your Mind Is For
• Holding a Negative Mental Bias
• Understanding Consciousness
• Chapter 11: Tracing the Origins of ACT and Relational Frame Theory
• Explaining the Initial Breakthrough
• Introducing Relational Frame Theory
• Moving from RFT to ACT
• Part III: ACT for Everyday Life
• Chapter 12: Overcoming Work-Related Stress
• Defining Work-Related Stress
• Training Your Way through Stress at Work
• Responding to Work-Related Stress in a Psychologically Flexible Way
• Establishing a Better Work–Life Balance
• Chapter 13: Looking at Love and Relationships through an ACT Lens
• Ruminating on What Love Is
• Breaking down Barriers
• Plugging the Drain
• Listening Actively, Responding Openly
• Defusing Unhelpful Thoughts
• Being Mindful in Your Relationships
• Creating the Relationship You Want
• Disagreeing Rather Than Fighting
• Facing a Positive Future Together
• Chapter 14: Dealing with Problem Anger
• Defining Anger
• Considering the Cost of Anger
• Dividing Anger into Five Elements
• Defusing Angry Thoughts
• Fighting the Anger Monster
• Tackling Your Anger with Acceptance, Compassion and Mindfulness
• Letting Go of Your Anger
• Setting Yourself Some Helpful Goals
• Chapter 15: Helping You Live with Chronic Pain
• Defining Chronic Pain
• Recognising that Avoiding Pain Isn’t the Answer
• Considering the ACT Alternative
• Part IV: Mental Health Issues from an ACT Perspective
• Chapter 16: Addressing Anxiety with ACT
• Defining Anxiety
• Linking Anxiety and Avoidance
• Tackling Anxiety with a Three-Stage Approach
• Advancing from Avoidance to Action
• Chapter 17: Beating Depression with Acceptance and Committed Action
• Keeping Thoughts and Feelings in Their Place
• Doing What Matters, No Matter What
• Considering What Depression Has Cost You
• Giving Up What Doesn’t Work
• Putting the Horse before the Cart
• Chapter 18: Dealing with Addiction
• Seeing Addiction through an ACT Lens
• Accepting Yourself
• Setting Value-Based Goals
• Moving on from Addiction and Living a Valued Life
• Chapter 19: Recovering from Psychosis
• Understanding Psychosis
• Applying an Acceptance-Based Intervention
• Part V: The Part of Tens
• Chapter 20: Ten Brief Exercises to Help You Live More Mindfully
• Slowing Down and Connecting
• Greeting the Day
• Celebrating Your Wandering Mind
• Appreciating Your Food
• Getting to Know Your Hands
• Savouring a Cup of Tea
• Finding Your Balance
• Hearing the World
• Feeling Gravity
• Listening to Music
• Chapter 21: Ten Tips for Value-Based Living
• Dedicate Time to Defining Your Values
• Consider a Time When You Were Very Happy
• Focus on a Period When You Were Really Sad
• Prioritise Your Values
• Identify Characteristics You Value
• Act on Your Values
• Make Your Goals Public
• Be Willing
• Defuse from Your Thoughts
• Remember Some Key Tenets of ACT
• Chapter 22: Ten Ways to Overcome Fusion and Experiential Avoidance
• Sounding Out Your Thoughts
• Taking Your Mind for a Walk
• Giving Reasons for Your Behaviour
• Sitting on a Description
• Thinking and Observing
• Getting Closer to Your Past
• Using Argyle Socks to Recognise Why Feelings Aren’t Causes
• Making Your Emotions Physical
• Controlling Thoughts about Jam Doughnuts
• Being Still
• Appendix: Further Sources
• Books
• Courses and Training
• Websites
• About the Authors
• Cheat Sheet
• Advertisement Page
• Connect with Dummies
• End User License Agreement