Resources
ACT and psychological concepts, explained clearly.
Thoughts, feelings and behaviour don't have to disappear before change becomes possible. Here you'll find the key concepts behind my work and what they mean for everyday life.
Psychological Flexibility
The ability to be present in the moment, to open up to your inner experience, and to align your behaviour with what matters to you – even when thoughts or feelings are difficult.
Six interconnected skills
The Six Core Processes of ACT
Acceptance
The willingness to let uncomfortable thoughts and feelings be there, without constantly fighting them.
Cognitive Defusion
Noticing thoughts as thoughts – instead of automatically taking them as the truth.
Contact with the Present Moment
Deliberately arriving in the here and now, instead of getting lost in the past or the future.
Self-as-Context
The experience of being more than your thoughts, feelings and the stories you tell about yourself.
Values
Personal directions that give your life meaning and that you can orient your actions around.
Committed Action
Concrete steps towards your values – even when uncertainty or discomfort come along.
Not technical terms, but experiences
ACT in Everyday Life
Most people don't come to counselling because of technical terms, but because of concrete experiences in everyday life. ACT helps you develop a different way of relating to them.
Overthinking
When your thoughts keep circling and you can't seem to switch off inside.
Learn more →Self-Doubt
When you're hard on yourself or keep questioning your own judgement.
Learn more →Difficult Decisions
When your head and your gut seem to be pulling in different directions.
Learn more →Setting Boundaries
When it's hard to say no or to take your own needs seriously.
Learn more →Change and Uncertainty
When transitions, fresh starts or open-ended situations feel stressful.
Learn more →Inner Restlessness
When tension, pressure or restlessness dominate your everyday life.
Learn more →
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Newsletter
Psychological notes from Daniel Hanke
Thoughts on ACT, psychology, decision-making and personal development – occasional, and written without a hurry.
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