You you take deep breaths to lessen anxiety, then those breaths are an away move. You might say, "Yes I can" to move away from thoughts like, "This will never work." Notice it's the intent of the behavior that important. You might pace to get away from self-doubt. For example, you might run to move away from fear. In the upper left you write behaviors that you do to move away from the unwanted stuff in the lower left.
ACT MATRIX PDF PLUS
Behaviors are up with the 5 senses because other people use their senses to notice what you are doing, plus you need your five senses to move around. In the upper part of the diagram you write behaviors that other people can see you doing like walking, talking, etc. Fear is the big one, but anger, self-doubt, thoughts like, "This will never work!" and more show up in the lower left. In the lower left goes the stuff that can show up inside of you and potentially get in the way of moving toward who and what's important. These are known as Valued Directions because you don't reach them, you move toward them every day. For example, spouse, friend.being entrepreneurial. In the lower right you write people and things that are important to you. You can draw one for yourself on a piece of paper or dry erase board. It has sensory experiencing at top, mental experiencing at the bottom, toward to the right, away to the left and Psychological Flexibility in the middle. If you use the Matrix diagram when you do presentations, then you probably have a matrix diagram up on a dry erase board behind you. So what do you do if you want to flex the words instead of making them stickier? Therefore, they will think the thoughts all the more. You might feel the urge to say, "That's ridiculous! The chances of vicious dogs being out there are almost nil." You would basically be telling the person to not think those thoughts. Imagine you are doing a presentation and someone says, "I can't go out because there might be vicious dogs out there." Those words (and probably the person's body language and tone of voice) seem stuck. Verbal Aikido is part of ACT, but it's the art of flexing the fused stuff right as it happens. Acceptance and Commitment Training or Therapy (ACT) has many exercises for getting less stuck and moving toward values (e.g., going outside or asking girls out). This is easy if you are not very fused (stuck) on the thoughts, and not so easy if you are stuck. You don't make them any more than they are. Therefore, the irrational will pop up when you least expect it and get in the way.įrom an RFT view, you instead just notice the thoughts of dogs and girls saying no. RFT predicts that creating rational thoughts results in increased fusion with the irrational thought because to come up with the rational you have to also think of the irrational. The problem with this approach was that the old 'irrational' thoughts were still there right next door to the new rational thoughts. In the old Cognitive Behavior Training (CBT) days we might have transformed our irrational thoughts, (dogs will always bite me and girls will always say no to me) into rational thoughts. Or just thinking that the girl might say "no" keeps us from asking her out. For example, we might avoid going outside sometimes because just the thought of dogs frightens to the point we can't open the door. However, in some contexts the fusion may be too strong and start to control our behaviors in ways that don't work for valued living. In RFT talk this means that yellow, sour and the salivation are fused to lemon.Ī little fusion works great for language. You probably experienced the color yellow, the taste sour and you salivated a little bit more. For example, as you read the word LEMON some stuff happened inside your skin. A little bit of that is required for language to work. RFT predicts that because humans are so good at transforming both sensory and mental experiencing onto language, a person can start living as if language were real. The 'stuck' is referring to fusion and the psychological flexibility is less fusion as predicted by Relational Frame Theory (RFT). Instead 'stuck' energy in language (words and non-verbals) is redirected toward psychological flexibility. Verbal Aikido has nothing to do with being verbally attacked. Some Aikido masters say that they are showing attackers the way to peace. When energy is redirected no one needs to be injured. Aikido beginners use more energy to redirect than masters use. This is much easier than taking or blocking the attack directly. That is, if you are being attacked, the energy is redirected. Aikido is a martial art focused on redirecting energy.
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