ACT

Defusion techniques

• Visualise, voice modulate, sing the thought
• Identify workability
• Identify fusion

Engagement techniques

• Leaves on a stream
• Sound-body-sights scan
• Breath Meditation
• Floating technique

Expansion

NAME - Notice, Acknowledge, Make Space (breathe), Engage (expand)

FEAR

F – Fusion E – Excessive goals A – Avoidance of discomfort R – Remoteness from values

DARE

D – Defusion A – Acceptance of discomfort R – Realistic goals E – Embracing values

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10 Rules

“The actions of confidence come first; the feelings of confidence come later.”

“Genuine confidence is not the absence of fear; it is a transformed relationship with fear.”

“Negative thoughts are normal. Don’t fight them; defuse them.”

“Self-acceptance trumps self-esteem.”

“True success is living by your values.”

“Hold your values lightly, but pursue them vigorously.”

“Don’t obsess about the outcomes; get passionate about the process.”

“Don’t fight your fear: allow it, befriend it, and channel it.”

“Failure hurts—but if we’re willing to learn, it’s a wonderful teacher.”

“The key to peak performance is total engagement in the task.”