At some point in life, you’ll probably get caught up in painful thoughts or feelings, and it seems like you can’t talk about your experience or engage effectively with people or the world around you. To get present, engage with what you’re doing, regain control over your actions, and refocus your attention on what’s most important in the present moment, you can practice the ABCs of mindful action based on the ideas of ACE by Russ Harris (2009):
- A—acknowledge thoughts and feelings inside you. The goal is to notice and be present with whatever thoughts or feelings show up in a situation. It might help to say silently or aloud what you’re experiencing. For example, “I’m noticing I’m having a feeling of anger.”
- B—bring your attention to moving your body. The goal here is to regain control by focusing on what you have the most control over in a situation, which is your bodily actions. Move, stretch, change your posture, stand up, walk, or push your feet into the ground, for example. These things help you regain control over your physical body. It’s a big first step before taking effective physical action guided by your values.
- C—connect with the world outside you. The goal is to expand your awareness by noticing where you are, what you’re doing, and what you can see, hear, touch, taste, and smell. Connecting with the world outside you is not meant to distract you from your thoughts or feelings. It’s to notice what else is happening in the present moment to help you take action toward what matters.
Benefits
Write about how the ABCs of mindful action could be helpful in your everyday life.
Write about when, where, and with whom you might experience overwhelming, painful thoughts or feelings and how your ABCs might help.
Write about when and where you could practice your ABCs, for how long, and how often.
Practical Tip
Remember, the ABCs of mindful action are not about feeling better, reducing, or eliminating painful thoughts or feelings. Of course, it might happen, but it’s a plus and not the goal of psychological flexibility training.
References
- Harris, R. (2009). ACT with love. Oakland, CA: New Harbinger Publications.