The ACT Matrix | a simple perspective-taking exercise

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2 жыл бұрын

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

Пікірлер: 84

@KevinPolk 2 жыл бұрын

This is VERY well done. Bravo! (I'm Kevin Polk, Ph.D. The guy who came up with the ACT Matrix back in 2009.)

@loolabel7 2 жыл бұрын

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.

@KevinPolk 2 жыл бұрын

@@loolabel7 Please be a guest on Matrix Talk! We broadcast Monday, Wednesday, and Friday at 1 pm EST USA.

@loolabel7 2 жыл бұрын

@@KevinPolk I would love to!

@tarafield216 Жыл бұрын

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!

@TristineBarry Жыл бұрын

Thank you Dr.!!

@richardheathcock2346 5 ай бұрын

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

@LECityLECLEC 2 жыл бұрын

A really beautiful video. I’m looking forward to you making more videos and sharing more psychological analysis/therapy!

@honeythakur509 Жыл бұрын

I can't thank you enough for sharing this 🙏

@psi.larissalucena Жыл бұрын

Simplesmente perfeito! Muito bem elaborado e didático!

@Diana-co7cl 2 жыл бұрын

love the video, love the voice over, love the illustrations 💗

@redchairrecovery6834 10 ай бұрын

Totally brilliant, thank you. Showing it to my clients already.

@raksharajesh Жыл бұрын

Thank you for this! This is so nice and simple yet effective! Looking out for more content on ACT from you!

@nje2409 Жыл бұрын

Exceptional!!! Have not seen the matrix presented better than this!

@alszrk 2 ай бұрын

Great video. Thank you for making this and sharing!

@melissawood3144 Жыл бұрын

What a wonderful video. Thank you

@AsriWidyastuti Жыл бұрын

What an awesome video and explanation. Thank you 😊

@lindahebb4832 Жыл бұрын

Thank you for posting

@RobPurssey 2 жыл бұрын

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! :)

@loolabel7 2 жыл бұрын

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.

@shawnbeak6048 2 ай бұрын

This is insanely helpful. Thank you.

@aracelimichelena6535 2 жыл бұрын

I absolutely love this!!

@hola___soymarce 3 ай бұрын

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!! ❤❤❤❤

@JBOhardhatdiver 18 күн бұрын

Thank you so much for showing such a realistic application of the matrix.

@clarenapier4525 2 жыл бұрын

Well done Louise and Aika. I think this is a fantastic resource. Thanks so much for sharing.

@TheOxfordPsych 2 жыл бұрын

Thank you!

@bettina4686 5 ай бұрын

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.

@lyviaray8819 2 жыл бұрын

Excellent illustration, Aika! Missed you

@randallwillis5662 13 күн бұрын

Thanks for this. Very approachable & welcoming

@Gowerrr 2 жыл бұрын

Your emotions are definitely visible to other people, as your actions and behaviour shows them, the way you speak and what you work towards.

@Phil97460 2 жыл бұрын

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!

@TheOxfordPsych 2 жыл бұрын

Thanks, Phil! Really enjoyed running the talk with you and Kevin the other day.

@TristineBarry Жыл бұрын

Thank you!!

@itsrebeccaconte 2 жыл бұрын

I will leave one page in my bullet journal and make this matrix. This is very helpful thank you!❤️

@TheOxfordPsych 2 жыл бұрын

I look forward to you sharing how it was Rebecca!

@jorothbaum4114 2 жыл бұрын

Brilliant representation of the Matrix, and a commendation from the creator too!! Well done, so sharable and so easy to understand.

@loolabel7 2 жыл бұрын

Thank you Jo

@rep1532 2 жыл бұрын

Very cool video on the matrix

@casillas12431 2 жыл бұрын

This was beautifully explained and illustrated, welcome back Aika :)

@TheOxfordPsych 2 жыл бұрын

Thank you!!

@Antony_Seddon 6 ай бұрын

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.

@trevorjones2918 Ай бұрын

💯 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

@juliannedouglas6910 10 ай бұрын

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!

@wendyisgrowinginwisdom6350 2 жыл бұрын

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).

@loolabel7 2 жыл бұрын

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.

@johnnycomelately6341 2 ай бұрын

Brilliant

@yvonnebuscher990 11 ай бұрын

Thanks for this great and useful Video. Even as a German I find it very useful.❤

@idlikemoreprivacy9716 2 күн бұрын

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".

@pnadatia1 Жыл бұрын

beautiful

@LECityLECLEC 2 жыл бұрын

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!

@sado2uk 2 жыл бұрын

This is perfect! Models like this are what we need - please flood your uploads with more models like this 🙂

@TheOxfordPsych 2 жыл бұрын

I really enjoyed making this video and do hope we’ll make more!

@sado2uk 2 жыл бұрын

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 🙃

@jaiannae108 2 жыл бұрын

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 :)

@loolabel7 2 жыл бұрын

That's great Jaianna! It's a wonderful tool - good luck with your application.

@jarrettetal.1680 2 жыл бұрын

Hey have you taken down your video of you doing the timed exam? Can' find it x

@maisalvatori9430 Жыл бұрын

👏👏👏👏👏👏👏👏

@talassa4670 Жыл бұрын

great, like the presentaion, did you make it with Doodly or other software?

@kombuh8572 2 жыл бұрын

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.

@Gowerrr 2 жыл бұрын

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.

@TheOxfordPsych 2 жыл бұрын

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!

@aracelimichelena6535 Ай бұрын

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!!

@mirceaecrim1 2 жыл бұрын

Why did you delete all the other videos ? They were good.🌟

@TheOxfordPsych Жыл бұрын

It’ll be unarchived in a month or so :)

@zziniko 2 жыл бұрын

So useful, thank you very much!! By the way, I am a small youtuber 🤍🙏🏻

@StealingLightLtd 8 ай бұрын

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

@StealingLightLtd 8 ай бұрын

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.

@Gowerrr 2 жыл бұрын

You should be able to remember the route you drove. That's cause for license revocation if you black out mid-drive.

@mollycooke1242 Жыл бұрын

This is my mums video!!!

@Gowerrr 2 жыл бұрын

TL;DR Think about your values. Observe life. Take it easy.

@Gowerrr 2 жыл бұрын

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....

@TheOxfordPsych 2 жыл бұрын

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?

@hstudies 2 жыл бұрын

what happened to your vids

@Gowerrr 2 жыл бұрын

I want carrots

@Gowerrr 2 жыл бұрын

Being "hooked is addicted. You meant distracted.

@matthewyoung3701 Жыл бұрын

Very interesting, but the music is just awful: insipid and distracting.

@bettina4686 5 ай бұрын

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.