Setting Intentions for the New Year

Using ACT to Align Values and Goals

As we prepare to enter a New Year, many people are contemplating areas of personal
growth and change as we reflect on our spectrum of experiences over the past year and
envision our plans for the future. We may also be facing challenges in the here and now and struggling to make sense of what needs to change. As we strive to cope with present challenges or plan resolutions for the coming year, we can utilize principles from
Acceptance and Commitment Therapy to guide our intentions.

The goal of Acceptance and Commitment Therapy is predicated on increasing
psychological flexibility, a concept that enables individuals to remain grounded in the
present moment and be guided by values. When we are psychologically flexible, we can
remain open and present through our suffering and difficult experiences while use the core principles of ACT to behave in a way that align with our core values.

The core principles of Acceptance and Commitment Therapy foster resilience through life’s challenges as we learn to be mindful and accept the present moment, treat ourselves with self-compassion, gain perspective through noticing our experiences and tune into our core values to align our actions with what is most important to us.

Change is a process and as we move towards positive changes, it is essential that we brace ourselves with compassion and acceptance for the ways that we have dealt with our suffering.

Principles of Acceptance and Commitment Therapy:

• Committed Actions
• Acceptance
• Cognitive Defusion
• Being Present
• Self as Context
• Values

Developing Value driven Goals

If you are struggling and unsure of where to start with New Year’s resolution or making
positive changes in the coming year, try creating a life map. A life map in Acceptance and Commitment therapy is a helpful tool for creating a roadmap to values-oriented changes.

The life map exercise allows us to create a visual of what challenges you are facing,
unhelpful ways you may be navigating life’s challenges, and most importantly helps to
guide us towards shifting our behaviours to align with our core values. The life-map exercise is simple and can be done on your own or with your counsellor. This exercise helps to prompt engagement with both our pain while also facilitating insight and clarify values as we reflect on what is most important.

To draw your own Life map diagram, start by drawing a horizontal line with two arrows on either side to represent the directions in our lives. The direction on the right represents
chasing our values and the left direction represents escaping our pain. Down the middle of the horizontal line, we draw a vertical line to separate our diagram into four quadrants.

Below are the prompting questions to guide reflection in each of the quadrants.

Bottom right: Represents Values
– Who and what are most important to you?
Top Right: Committed Actions
– What do you do to chase your values? (What are your behaviours that reflect what is
most important?)
Bottom Left: What hurts
– What are the painful experiences that get in the way?
Top Left: Represents non-acceptance
– What do you do in attempt to escape avoid or control the painful experiences? (What
behaviours bring you away from what matters most?)

Lastly, in the core of the life map draw a circle or star to represent yourself noticing. Using self as context allows us to gain new perspectives by increasing awareness of how our experiences impact us.

Help is here

If Acceptance and Commitment Therapy resonates with you, reach out to our admin team who can help you connect with a counsellor to walk alongside you in your journey with compassion and care. Call or Text us at 250-718-9291.

References:
– Association for Contextual Behavioural Science. (n.d.) The six core processes of ACT
https://contextualscience.org/six_core_processes_act
– Pesi Inc, (2018, Oct 4). ACT Approach: The Life Map [Video], Youtube. https://www.youtube.com/watch?v=te_e8QUYFwI

Written by: Cara-Lea Glass, Practicum Student

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