ACT worksheet -

Suitcase Technique
When our bodies detect danger, the options are as follow: ACT FAST (fight or flight) or freeze.

At the first sign of danger OR PERCEIVED DANGER, the sympathetic nervous system releases
adrenaline. This increases heart rate and breathing speed. Impulsive action begins, which might be
shouting or fleeing, hitting out etc.

When action is underway, the parasympathetic nervous system begins to shut down energy rich
processes, such as digestion. We might feel tired, overwhelmed, nauseous or find ourselves shaking.
We're now meant to restore our energy and recover in a restful state. A zombified hair-pulling event
might occur if we don't RECOGNISE the need to decompress consciously.

Many of us don't recognise when our body detects danger. We might have our alert system switched on
all the time, due to the amount of times we have felt under pressure - it can become part of our normal
lives. Gradually, we are going to switch the long-term system off, then learn to recognise the early
warning signals, so they don't activate the parasympathetic system and trigger hair pulling.

We will also help you not to blame yourself when these two physical states become triggered, because
you'll see that feeling anxious, active and jumpy one minute and down and avoidant the next is part of the
danger-response. Seeing danger in safety is very common and we'll help you to calm yourself down
consciously and positively.

For many, the activation of the sympathetic nervous system makes sleep difficult because thoughts are
racing with adrenaline. We might forget to eat or feel despondent and not make contact with those we
care about. We will help you to counteract these experiences if you face them.

Dealing with racing thoughts

This exercise works very well when you are "trying" to sleep.

Imagine that you are going on vacation, either to somewhere glorious you have been before, or to
somewhere new and exciting. You have two suitcases: One is for real, tangible things that you need to
take with you. The other suitcase is for thoughts, projects etc which your assistant will sort through while
you are away, getting rid of what you don't need and giving you back what you do need. If you feel the
need, you can write a list for this suitcase, of what you WILL need to get back to when you get home from
your break.

FOCUS ON WHAT MATTERS NOW. DUMP THE REST FOR LATER!

Begin to pack suitcase 2, the one with the thoughts and feelings.
Label everything you put in this suitcase "worry about the cat" etc.

You might begin to turn things into items of clothing. For example,
Worry about what others think of you might be a heavy pair of
working boots. Again, examine the laces, the rivets for the laces,
the weight of the boots, and pack them away.

Something bad that someone once said to you becomes a pair of

shorts - imagine the colour, the weight, the texture of the shorts,
feel the seams; fold them up and put them in the suitcase.

Worry about work might be a pinstripe suit. Notice the feeling of

the fabric, the quality and texture. Pack it away.

Every so often, during this task, imagine yourself on your vacation,

on the beach, without those things - feeling lighter within
yourself.

Eventually come back and close the suitcase - zip it up tightly,

padlock it if you like. Put layers of tape around it, if it helps. One
client imagines burning hers in a bonfire. Do whatever works to
reaffirm that you have released the burdens.

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