The ACT Matrix | a simple perspective-taking exercise
Video Overview & Insights
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.
This is VERY well done. Bravo! (I'm Kevin Polk, Ph.D. The guy who came up with the ACT Matrix back in 2009.)
☆ 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).
thank you ♥
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 ☆
Hey great video, I came across this and thought I better share my Life Values Alignment Grid - similar but different. But you and your viewers might find it useful. It maps values and responsibility in a grid just like yours - and unlocks amazing insights for therapists working with clients etc. There is a video about it on my channel, and a free template on my website.
• Essential Guide to the ACT Matrix by Kevin Polk and Benjamin Schoendorff
• The ACT Matrix by Kevin Polk and Benjamin Schoendorff
I don't think anybody who works with dogs would agree that only humans are capable of trauma responses, or that it's only a matter of thoughts and language. Nor would most people who have been through horrible experiences agree that their wounds are just thoughts.
☆ 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.
Moving towards feels bad most of the time, and moving away feels good most of the time. What am I doing wrong?
☆ OTHER INFO ☆
• Instagram: https://www.instagram.com/theoxfordpsych/?hl=en
I am a psychotherapist and this is hands down the most helpful and clarifying exercise I have found that helps virtually all clients! Everyone - including myself- should take some time and work through their Matrix! I use this in my thinking and decision making and relationships almost every day of my life. Thank you for sharing this!!
• For enquiries, please DM me on Instagram or message me at theoxfordpsych@outlook.com
☆ MUSIC ☆
I'm here bc I play deltarune
Music by Reggie San Miguel - Daydream - https://thmatc.co/?l=4868E687
Subscriber count: 19334
Wow this is great!
More User Perspectives
Thank you for this. Very well explained and the supporting visuals and examples like the rabbit example is helpful for understanding and remembering this important exercise! Appreciate the little reminders as it goes along too.
@sirenalillywingNo, animals have language, vegetables have language as well. It's been scientifically demonstrated since a good while.
@TheonlyLarsNelsonBrilliant!
@lisaboisvert1598I've been reading so many descriptions of the ACT matrix, but I just kept getting confused. This animation and script really helped me understand. Still a long way to go but it's making sense. Thank you.
@HoldenWeatherwaxI'm a second Master's candidate working on my mental health degree and I've used this for myself and more than one class assignment. It is so easy to understand! Thank you!
@momarunchained3032Thanks for your time.
@coscomosco4388Thank you.
@bekind6869Great. Thanks!
@mariannegauksas4300Beautifully said.
@rbcrbc7913Great video. I am in a stuck loop, I struggle as I don't believe I am worthy of/deserve success (and hence doing the behaviours/actions that will move me towards my values), so I continue looping in the left-hand side. Do you have any advice here @TheOxfordPsych / @LouiseHankinson? Thank you in advance :)
@Lujoso8047Great video!
@bsweatt715Thank you.
@GajanandaAdhikariMy dog is constantly in full on threat mode while in bed with a full stomach. So are most other animals.
@johndoe-rq1puThankyou 🌻 i don't know why I am crying
@euphoriasounds8378Consider reading the modern spiritual classic, “I Am That”.
@kuriouskat0815I love psychology so much
@polnareffsitoThis is exactly what I needed. Thank you<3
@rubzzzz0So very much.
@elainebryant1124Anyone with ADHD will not make it through this video without medication.
@Jana-fp8qpExcellent resource!
@user-dw7tk7zu3wThank you❤
@sintaastuti9993Thank you so much. This is very helpful in understanding why i do what i do and processing my feelings.
@srishti_sI LOVED this exercise. It encapsulates and explains so much of what is happening to use, why it's happening and it also includes what to do about it and how you can do it. Beautiful. Thank you. And your graphics are on point. Very well done. (Our behaviors are always a product of our beliefs, thoughts and emotions. This tool shows the interrelationship very well.)
@davidfrey5654God bless you for sharing, I am implementing this!
@xxasdoo7lol
@potatoman7475Just discovered this and now have a page of scribbles. I finally see the big picture. Thank you!
@Vikette1000I don't see how this is different than "playing the tape forward" or mindfulness.
@lauraanne5175Great video !! Loved it. Hopefully i will do it when i am on the left side as well. Bcz usually we tend to avoid it when we are going through those negative thoughts and feelings. I hope people like this comment to remind me so i can notice. And practice the art of noticing more. Thankyou
@IvanzieeeThis made me cry a little. About how much I have done the away things in my life.
@nemesis2477Not sure how I stumbled upon this video but I suffer from severe ADHD, and this gave me a very important tool to use my witness state and react wisely to experience my emotions and accept my acts of stupidity.
@zfoskaThe content i pay my internet bills for!
@pam_i8How to make such kind of animated videos ?
@meghasharma5946Wow!! Great video, I love it, it help me so so much 💗✨
@holy_triinityOverly simplistic, prone to encouraging magical thinking and not seeing reality clearly.
@nayaleezyVery interesting and helpful- thanks for sharing ❤
@alexis.r06This is soo great! I love ACT for my OCD and this really helped
@marismarismalesmarisGood stuff. Like being the conductor of your mental orchestra
@0ptimalVery well done. All the examples were clearly stated and easy to understand.
@longkesh1971I thought I knew what ACT was and how to use it and I mostly gave it a “meh”. But now I can see I won’t stop thinking about it and how I need to use this perspective for a while. Thank you!
@vivaldirulesDamn this is helpful! I have been suffering from mental illness since I was kid. On and off therapy and meds, mostly CBT. But this exercise seems so pragmatic! Thank you for the effort you put in making this incredible video!
@nitinroy1331I think we underestimate other animals. They too can be traumatized and experience internal stress.
@xixian8157ASMR!
@lunasanja4574