7 ways mindfulness is incorporated into ACT therapy!
Mindfulness and ACT therapy
Mindfulness is a practice that involves bringing one's attention to the present moment, without judgment, and can be a helpful tool for managing stress. It also plays a crucial role in ACT! When integrated into the therapeutic process, it can help individuals develop psychological flexibility and live a more value- driven life.
1. Present Moment Awareness:
Mindfulness in ACT involves bringing attention to the present moment without judgment. It encourages individuals to observe their thoughts, feelings, and sensations as they occur, without getting caught up in them. This awareness allows individuals to better understand their experiences and make more intentional choices.2. Observing Thoughts and Feelings:
Mindfulness in helps individuals be able to observe their thoughts and feelings without reacting to them. It creates space between the emotion and the reaction. Being mindful helps provide lots of time to choose a reaction rather than letting the reaction choose you! By creating a distance between oneself and their thoughts, individuals can reduce the impact of negative or distressing thoughts on their emotions and behaviors.3. Values Clarification:
Mindfulness is used to help individuals clarify peoples values by providing people to stay present in their life and choose what is truly important and meaningful to them! By being mindful of one's values, individuals can take actions that truly align with things that are true to them. This leads to a more purposeful and fulfilling life!4. Defusion from Thoughts:
Defusion is a key concept in ACT that involves creating psychological distance from unhelpful thoughts. Mindfulness helps individuals observe their thoughts without automatically buying into them or being controlled by them. This helps people realize that they are not defined by their thoughts, allowing for greater flexibility in responding to challenges.5. Acceptance of Emotions:
Mindfulness emphasizes accepting emotions as they are, without judgment or avoidance. Rather than trying to suppress or get rid of uncomfortable emotions, individuals are able to learn to acknowledge their emotions and make room for them. Once acceptance is allowed, people can choose a way to cope which is helpful for them. 6. Enhancing Self-Awareness:
Following acceptance, mindfulness helps increase self-awareness by promoting non-judgmental self-observation. We accept the emotion, and look at it for what it is and what it is telling us. This increased self-awareness allows people to recognize patterns of thinking and behaving within themself that may be unhelpful. They can then make choices that align with their values.7. Behavioral Change:
Mindfulness is not just about awareness but also about action. Mindfulness provides an emotional pause in people so they can make choices that will actually help them. This helps individuals respond consciously to situations, guided by their values, rather than an automatic reaction based on habitual patterns. 
5 Mindfulness Exercises!
1. The Five Senses Grounding Exercise
This exercise helps bring awareness to the present moment and calm racing thoughts.
How to Do It:
Notice 5 things you can see.
Notice 4 things you can touch.
Notice 3 things you can hear.
Notice 2 things you can smell.
Notice 1 thing you can taste.
Why It Helps:
Focusing on sensory details shifts attention away from anxious thoughts and anchors you in the present.
2. Balloon Breathing
A fun way to teach kids (and remind adults) to slow down their breathing during anxious moments.
How to Do It:
Sit comfortably and imagine you have a balloon in your belly.
Breathe in deeply through your nose, making the balloon expand.
Breathe out slowly through your mouth, deflating the balloon.
Why It Helps:
Deep breathing activates the parasympathetic nervous system, calming the body and mind.
3. Mindful Walk
Use a walk as an opportunity to practice mindfulness.
How to Do It:
Walk slowly and focus on each step.
Notice how your feet feel as they touch the ground.
Pay attention to sights, sounds, and smells around you.
Why It Helps:
Connecting with nature and movement can reduce anxiety and promote relaxation.
4. Gratitude Pause
This practice helps shift focus from worries to positive aspects of life.
How to Do It:
Pause at the start or end of the day.
Write or share 3 things you’re grateful for.
Encourage your child to do the same (e.g., “I’m thankful for my favorite toy, sunny weather, and my family.”).
Why It Helps:
Gratitude rewires the brain to focus on positive emotions, which counteracts anxious feelings.
5. Body Scan Relaxation
This practice increases awareness of physical sensations and releases tension.
How to Do It:
Sit or lie down in a comfortable position.
Start at your toes and slowly move upward, focusing on each body part.
Notice any tension, and imagine releasing it with each exhale.
