Letting Go Exercise
You can respond anonymously, and no data will be retained from this assessment. If you choose to include your initials and an email address, your results will be automatically sent to the email address provided. Please check that the email address has been entered correctly before submitting this form. All client information is managed on a strictly confidential basis. Please Note: Whilst every effort is made to ensure that our system is securely encrypted, email is not a completely secure means of communication. Think CBT does not accept liability for loss or theft of personal data where any individual chooses to transmit or receive information via email.
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Use this exercise to assess the costs of holding onto difficult or distressing thoughts.  Your responses can be used to support your personal development, or as part of an Acceptance and Commitment Therapy (ACT) process under the guidance of a trained therapist. An encrypted copy of your responses will be automatically forwarded to the email address provided. 

1. Identify a distressing thought that you are having difficulty letting go of.
2. How do you feel emotionally and physically when you get caught up in this thought?
3. How does your behaviour change when you get caught up in this thought?
4. What are the costs or limitations of getting caught up in this thought?
5. How does this take you away from your goals and personal values?
6. What would be a more helpful way to respond to this thought?
7. What uncomfortable feelings will you need to make room for in order to let go of this thought?
8. If you choose to do this, how will this help you to live a healthier, more enriched and fulfilling life?

Based on material by Dr Russ Harris -The ACT Companion (2015)