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- Leading with Values
Hello everyone!
I hope November is treating you well. As part of my work, I frequently incorporate principles from Acceptance and Commitment Therapy (ACT), especially around helping clients connect with their values and move toward what matters. I wanted to share a brief reflection on how this can show up in sessions, along with a helpful tool you can use to explore this on your own. By chance, I recently listened to a podcast hosted by one of the co-developers of ACT that dives even deeper into the topic of values—you’ll find the link below.
Another fall walk 🍁🍂
As we head into the holiday season, I also wanted to offer some guidance on setting boundaries and highlight a few local food drives and food banks for anyone looking to give back or support our community during this time.
Wishing you a lovely holiday!
Warmly,
Mandy
INSPO
How Leading with Values Can Make a Lasting Impact
Values come up frequently in sessions and are a core component of Acceptance and Commitment Therapy (ACT). In ACT, values guide the way we live and make decisions. A helpful metaphor is that values act as a direction, while goals are the stops we make along the way. Goals can be completed, but values continue to guide us throughout our lives.
When we start exploring what it means to live in alignment with our values, it can help to reflect on the major areas of life—relationships, work, health, personal growth, and leisure. Within each of these areas are smaller categories that may feel especially meaningful or relevant for you.
Here are a few prompts to support this reflection:
What is truly important to you?
What qualities do you admire in others?
Do your actions align with the values you hold?
Are your values coming from within, or are they shaped by external expectations?
To explore this further, you can use this worksheet.
MENTAL HEALTH CHECK-IN
Setting Boundaries This Holiday Season
The holidays can be a meaningful time to recharge and reflect, but they also tend to come with fuller schedules and more time spent with others, which can feel overwhelming. If you’re hoping to set healthier boundaries this season, here are a few strategies to support you:
Reflect on and define your limits: Consider what typically leads to stress, discomfort, or emotional or physical exhaustion. Think about conversations or topics you prefer to avoid, and identify what feels safe or neutral for you.
Create a plan for taking breaks: Reflect on the coping skills and supports you can turn to if you start to feel overwhelmed. This could look like stepping outside for fresh air, taking a few deep breaths, texting or calling someone you trust, or simply giving yourself permission to pause.
Practice saying “no” when you need to: If saying no is difficult for you, it can help to prepare a few phrases ahead of time. This makes it easier to express your needs in moments that feel uncomfortable or unexpected.
Here are a few you can use:
“Unfortunately, that’s not going to work for me.”
“I wish I could, but I’m not able to right now.”
“Thank you for thinking of me, but I’m unable to make that happen.”
Create a routine to help you recharge afterward: Having some time to recover, whether it’s making tea, journaling, taking a walk, or watching something comforting, can help you feel more regulated afterward.
LISTEN
🎙️ From Avoidance to Acceptance: A New Way to Live with Anxiety with Kelly Wilson
In this episode of The One You Feed with Eric Zimmer, Eric sits down with Kelly Wilson, co-developer of Acceptance and Commitment Therapy, to explore how our vulnerabilities can show us what matters and how to reach acceptance with uncomfortable feelings. Listen here.
Values and vulnerabilities are poured from the same vessel.
Today’s Affirmation
Each day brings new lessons, deeper awareness, and growth in my abilities.
