The ACT Matrix | a simple perspective-taking exercise
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- เผยแพร่เมื่อ 2 ต.ค. 2021
- The Acceptance and Commitment Therapy (ACT) Matrix is a simple perspective taking exercise that is a quick and easy tool to practice and learn how to notice and distinguish between our external space (e.g. our five senses and actions) and internal space (e.g. feelings, urges, thoughts, images, fears..) whilst working towards aligning ourselves to what truly matters to us. It is a wonderful visual tool that can be used in daily life and in clinical settings. This is our ever first animation, so if you enjoyed this kind of video, please leave us a comment and a thumbs up.
☆ About Us ☆
Dr. Louise Hankinson is a Clinical Psychologist, with 20 years experience working in adult mental and physical health and currently based in Oxford, England. Currently her practice uses third-wave CBT approaches - Compassion Focused Therapy (CFT), Acceptance and Commitment Therapy (ACT) and Mindfulness. She currently works with the Oxford Renal & Transplant Unit (NHS) and Intwominds (www.intwominds.org).
Aika Hui is a 2nd year Trainee Clinical Psychologist at the University of Oxford, who has a passion in increasing accessibility to mental health and psychology through innovative mediums (illustrations, animations, videos, and social media).
☆ Mentioned ☆
• Essential Guide to the ACT Matrix by Kevin Polk and Benjamin Schoendorff
• The ACT Matrix by Kevin Polk and Benjamin Schoendorff
☆ Disclaimer ☆
Views and opinions are my own and do not represent the views of the University of Oxford, Oxford Health NHS Foundation Trust or Oxford University Hospital NHS Foundation Trust. My videos are for informational and educational purposes only.
☆ OTHER INFO ☆
• Instagram: theoxfordps...
• For enquiries, please DM me on Instagram or message me at theoxfordpsych@outlook.com
☆ MUSIC ☆
Music by Reggie San Miguel - Daydream - thmatc.co/?l=4868E687
Subscriber count: 19334
This is VERY well done. Bravo! (I'm Kevin Polk, Ph.D. The guy who came up with the ACT Matrix back in 2009.)
Thank you Kevin! No introduction needed from you - you are credited at the end of the video. It's an honour that you have watched it and like it. Please keep sharing your work (and the video!) - the matrix is a wonderful tool, and one I use almost daily in my work.
@@loolabel7 Please be a guest on Matrix Talk! We broadcast Monday, Wednesday, and Friday at 1 pm EST USA.
@@KevinPolk I would love to!
Wow! What an endorsement! I just came across this fantastic video and shall be sharing it with my clients. Thank you, Kevin, for the Matrix and Louise for this video!
Thank you Dr.!!
thank you for this, and try to notice and remember when you feel stuck; it may well not be your fault, but it is often your responsibility for change in your life
A really beautiful video. I’m looking forward to you making more videos and sharing more psychological analysis/therapy!
I can't thank you enough for sharing this 🙏
love the video, love the voice over, love the illustrations 💗
Simplesmente perfeito! Muito bem elaborado e didático!
Totally brilliant, thank you. Showing it to my clients already.
Exceptional!!! Have not seen the matrix presented better than this!
What a wonderful video. Thank you
Great video. Thank you for making this and sharing!
I absolutely love this!!
Thank you for posting
Thank you for this! This is so nice and simple yet effective! Looking out for more content on ACT from you!
What an awesome video and explanation. Thank you 😊
Thank you so much for showing such a realistic application of the matrix.
This is insanely helpful. Thank you.
Your emotions are definitely visible to other people, as your actions and behaviour shows them, the way you speak and what you work towards.
Thanks for this. Very approachable & welcoming
Excellent illustration, Aika! Missed you
My therapist gave me this as an exercise to noticing myself and I didn’t know how to do it, until I found your video! It was so helpful and so simple to understand how to explore mine matrix, thank you much!! ❤❤❤❤
Very cool video on the matrix
As a matrix player :) and practitioner for over 10 years - LOVE IT!!! - immediately an integral part of my clinical work - already just shared with a client who'd noted, after 1st matrix session "Thanks Rob, I’ll try and notice my actions this week. For me I’ll write them down so I can reflect and be aware of them." this video will help greatly for SO many of my clients, THANKS Louise and Aika! :)
Thank you Rob. It's really lovely to hear that people are finding it helpful, and sharing it with their clients. The matrix is at the core of my ACT work, and it was great to have Aika come on placement, to share the matrix with her, and to do this project together.
Thank you very much for this video. I can now understand the ACT Matrix well and can apply it step by step with my own content. A great viedo, thanks for the effort to create and share it.
Thank you!!
Well done Louise and Aika. I think this is a fantastic resource. Thanks so much for sharing.
Thank you!
Brilliant
I thought I had posted earlier but it must not have made it to the comments section. This is a wonderful run through the Matrix. You have captured the essence of applying and practicing the point of view. Keep doing what you do!
Thanks, Phil! Really enjoyed running the talk with you and Kevin the other day.
I will leave one page in my bullet journal and make this matrix. This is very helpful thank you!❤️
I look forward to you sharing how it was Rebecca!
Brilliant representation of the Matrix, and a commendation from the creator too!! Well done, so sharable and so easy to understand.
Thank you Jo
This is great! Love it so much I used it with my group and even shared it with my boyfriend :-P super great explanation and the drawings to go along. Thanks for making great content like this!
This was beautifully explained and illustrated, welcome back Aika :)
Thank you!!
beautiful
Thanks for this great and useful Video. Even as a German I find it very useful.❤
Thank you for this very useful explanation of how to assess motivating factors for our behaviours. I have wanted to change behaviours for so long - but not known HOW. The ACT matrix is a very useful tool to get started. BTW Human beings are not the only creatures affected by trauma as any there are many videos of traumatised animals who exhibit fear behaviours in safe environments (when rescued with foster carers).
Hi - yes I agree. My dog was hurt at the vet, and she won't walk down the road where the vet is, or indeed anywhere near it. Their body stores trauma, but I don't think she's lying here now worrying about it - she has to come into contact with the feared place/object to get stressed. On the other hand, I can imagine it and recall it and my body reacts.
Act was recommended to me by a previous therapist but ive found it a little difficult to get started, mainly because it's a littke non-linear (start with any of the 6 processes) but this video of the act matrix has made things so much clearer, thank you for making it.
💯 act is non linear, great noticing. It’s also designed that way very purposefully. We don’t realise in the west that we suffer tremendously under the weight of linear, goal oriented thinking, and we also know, in a very common sense way, that’s just not life, which is more like a big bowl of spaghetti!
There’s a famous saying in act
“The goal is the process by which the process becomes the goal”
Opening up to life as a nonlinear process is such a defiance of toxic cultural messaging is a wonderful thing indeed.
Hope this helps
Wow I loved this video so much came back to study it again and share it with friends and then I noticed we are both Huis from HK :D!
This is perfect! Models like this are what we need - please flood your uploads with more models like this 🙂
I really enjoyed making this video and do hope we’ll make more!
Please do! Having actionable models that psychologists use and how to use them are so hard to find, and I personally find them so useful. They are the raw tools that I need - I'll figure the rest out 🙃
Thanks! I was looking for a form of help where the provider didn't impose the assumption something in me was "broken" or "wrong" or I was alien to some obvious "truth".
Reviewing this video just before your podcast today! Immensely helpful in putting my current thoughts and actions into perspective, which I think is crucial now more than ever because I'm applying for university and hopefully I will start my journey of Psychology! Thank you, very informative :)
That's great Jaianna! It's a wonderful tool - good luck with your application.
great, like the presentaion, did you make it with Doodly or other software?
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Thanks for this beautiful video!
As I was doing the exercise, I find it hard to tell 'away' from 'towards'. For example, the rabbit is running away from danger and towards safety, or running away from boredom towards a lovely flower. Does the "away" part have to "feel bad"?? But then aren't all emotions just emotions, not good or bad? For my top left quadrant "what would I be seen doing when I'm trying to move away from uncomfortable thoughts and feelings", I usually meditate, write/journal or talk to a friend. However, it seems like the exercise is expecting me to write some 'unwanted' behaviors in the top left area 😓
What do y'all think? :) ps. doomscrolling is definitely also in my top left quadrant 😂 but where to draw the vertical line is generally confusing for me.
Yeah I don't agree with the setup of this chart. Away from Away is the same direction as towards Towards, which would make the entire top half the same things. I understand the negative vs. positive habits, but its presented very poorly.
Hey! It just means that you have very good top right behaviours that are towards your values, which is a great thing to notice! Another really important point is that one behaviour can be in both top left and right - for example, if you are forcing yourself to meditate to avoid negative feelings, it might actually fall also in top left as well as top right. Hopefully that clarifies things!
This is so cool!!! If you don’t mind me asking, ¿how did you record and edit this? ¿Did you use a software? Big hug!!
Hey have you taken down your video of you doing the timed exam? Can' find it x
Why did you delete all the other videos ?
They were good.🌟
It’ll be unarchived in a month or so :)
All animals feel fear and happiness. They mourn, get depressed. Humans are not the only creatures who can be somewhere safe and feel pain, fear, etc. Pets who have been abused. Elephants mourning loss of family. Dogs are a prime example when abused. It take a lot of love and physcological teaching to show a canine it doesnt need to fear anymore.
A sublte small point to focus on for a great learning tool but humans often neglect animals due to this naive thought that we are the only beings who have internal thoughts
Even mice have language. It's recently proven they communicate on a much deeper level than we thought possible.
Again naive to think we are the only ones with language merely because we can't understand other creatures.
So useful, thank you very much!!
By the way, I am a small youtuber 🤍🙏🏻
You should be able to remember the route you drove. That's cause for license revocation if you black out mid-drive.
This is my mums video!!!
TL;DR Think about your values. Observe life. Take it easy.
If the "AWAY MOVES" are things to do when going away from Away thoughts, that would actually be doing Towards moves. Doing things that would move away from the negative feelings would be helpful. So this whole graph is messed up.
Going away from Away, and towards Towards are the same direction....
I would disagree; Isolating yourself and avoiding social contact is an away move from away thoughts like “no one likes me”, and would further fuel negative feelings of loneliness etc. A towards move would be to acknowledge that and still work towards going to that party, because you value friendship. Very different things - Does that make sense?
what happened to your vids
I want carrots
Being "hooked is addicted. You meant distracted.
Very interesting, but the music is just awful: insipid and distracting.
Thank you very much for this video. I can now understand the ACT Matrix well and can apply it step by step with my own content. A great viedo, thanks for the effort to create and share it.
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