Joined: Dec 07, 2006 Posts: 354 Location: space truckin'
Posted: Thu Sep 25, 2008 7:50 am Post subject: Values
Values are important. In ACT (acceptance and commitment therapy) we use them to guide us and motivate us. I'm currently feeling that I've lost my way. So I'm trying to list some of my values to get myself back on track.
Joined: Dec 07, 2006 Posts: 354 Location: space truckin'
Posted: Tue Oct 21, 2008 11:07 am Post subject:
Psychedelicious wrote:
I don't think I have very many values, as awful as that sounds. I can't think of anything.
There's an ACT exercise for defining values that says: imagine you are at your own funeral, imagine what you like the mourners to say about your life (your ideal life without anxiety, depression or other major illnesses).
www.thehappinesstrap.com wrote:
VALUES WORKSHEET
(Adapted from Kelly Wilson’s Valued Living Questionnaire)
Deep down inside, what is important to you? What do you want your life to stand for? What sort of qualities do you want to cultivate as a person? How do you want to be in your relationships with others? Values are our heart's deepest desires for the way we want to interact with and relate to the world, other people, and ourselves. They are leading principles that can guide us and motivate us as we move through life.
Values are not the same as goals. Values are directions we keep moving in, whereas goals are what we want to achieve along the way. A value is like heading North; a goal is like the river or mountain or valley we aim to cross whilst traveling in that direction. Goals can be achieved or ‘crossed off’, whereas values are an ongoing process. For example, if you want to be a loving, caring, supportive partner, that is a value – an ongoing process. If you stop being loving, caring and supportive, then you are no longer a loving, caring, supportive partner; you are no longer living by that value. In contrast, if you want to get married, that’s a goal - it can be ‘crossed off’ or achieved. Once you’re married, you’re married – even if you start treating your partner very badly. If you want a better job, that’s a goal. Once you’ve got it - goal achieved. But if you want to fully apply yourself at work, that’s a value – an ongoing process.
The following are areas of life that are valued by some people. Not everyone has the same values, and this is not a test to see whether you have the "correct" values. Think about each area in terms of general life directions, rather than in terms of specific goals. There may be certain areas that you don’t value much; you may skip them if you wish. There may be areas that overlap – e.g. if you value hiking in the mountains, that may come under both physical health and recreation. It is also important that you write down what you would value if there were nothing in your way. What’s important? What do you care about? And what you would like to work towards?
1. Family relations. What sort of brother/sister, son/daughter, uncle/auntie do you want to be? What personal qualities would you like to bring to those relationships? What sort of relationships would you like to build? How would you interact with others if you were the ideal you in these relationships?
2. Marriage/couples/intimate relations. What sort of partner would you like to be in an intimate relationship? What personal qualities would you like to develop? What sort of relationship would you like to build? How would you interact with your partner if you were the ‘ideal you’ in this relationship?
3. Parenting. What sort of parent would you like to be? What sort of qualities would you like to have? What sort of relationships would you like to build with your children? How would you behave if you were the ‘ideal you’.
4. Friendships/social life. What sort of qualities would you like to bring to your friendships? If you could be the best friend possible, how would you behave towards your friends? What sort of friendships would you like to build?
5. Career/employment. What do you value in your work? What would make it more meaningful? What kind of worker would you like to be? If you were living up to your own ideal standards, what personal qualities would you like to bring to your work? What sort of work relations would you like to build?
6. Education/personal growth and development. What do you value about learning, education, training, or personal growth? What new skills would you like to learn? What knowledge would you like to gain? What further education appeals to you? What sort of student would you like to be? What personal qualities would you like to apply?
7. Recreation/fun/leisure. What sorts of hobbies, sports, or leisure activities do you enjoy? How do you relax and unwind? How do you have fun? What sorts of activities would you like to do?
8. Spirituality. Whatever spirituality means to you is fine. It may be as simple as communing with nature, or as formal as participation in an organised religious group. What is important t to you in this area of life?
9. Citizenship/ environment/ community life. How would you like to contribute to your community or environment, e.g. through volunteering, or recycling, or supporting a group/ charity/ political party? What sort of environments would you like to create at home, and at work? What environments would you like to spend more time in?
Read through the accompanying values sheet. For each of the ten domains, write a few words to summarise your valued direction, Eg ‘To be a loving, supportive, caring, partner.’ Rate how important this value is to you on a scale of 0 (low importance) to 10 (high importance). It’s okay to have several values scoring the same number. Rate how successfully you have lived this value during the past month on a scale of 0 (not at all successfully) to 10 (very successfully). Finally rank these valued directions in order of the importance you place on working on them right now, with 10 as the highest rank, and 9 the next highest, and so on.
Code:
Domain Valued Direction Importance Success Rank
---------------------------------------------------------------------------------------
Couples
Parenting
Family relations
Social relations
Employment
Education
Recreation
Spirituality
Community
Health
_________________ Accept your reactions and be present
Choose a valued direction
Take action
Posted: Sun Nov 16, 2008 9:15 pm Post subject: Re: Values
sabbath92003 wrote:
Values are important. In ACT (acceptance and commitment therapy) we use them to guide us and motivate us. I'm currently feeling that I've lost my way. So I'm trying to list some of my values to get myself back on track.
Joined: Dec 07, 2006 Posts: 354 Location: space truckin'
Posted: Mon Nov 17, 2008 1:12 pm Post subject: Re: Values
Anonymous-User wrote:
sabbath92003 wrote:
Values are important. In ACT (acceptance and commitment therapy) we use them to guide us and motivate us. I'm currently feeling that I've lost my way. So I'm trying to list some of my values to get myself back on track.
what's this about?
are you in therapy?
if so, how long and do you feel like you're making progress?
is this from a book?
if so, what books are you reading?
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Joined: Dec 07, 2006 Posts: 354 Location: space truckin'
Posted: Mon Nov 17, 2008 1:59 pm Post subject:
dottie wrote:
hey sabbath,
what's this about?
are you in therapy?
if so, how long and do you feel like you're making progress?
is this from a book?
if so, what books are you reading?
I've been doing ACT (acceptance and commitment therapy) on my own since April of 2005. It has helped me a lot. I've mostly done it thru self-help workbooks. The latest one of these is called The Happiness Trap.
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