Creating an Ever-enlarging
Upward Spiral
A clinical tool for facilitating committed action- Dr Kingsley Mudd, GP & ACT Therapist
- Headspace Youth Mental Health Service- Townsville, Queensland
Ever heard of someone being in “a downward spiral”?E.g. one of those celebrities in the media?
TRIGGER?Difficult
Thoughts
Difficult
FeelingsUnworkable
Action(s)
Rehab, jail or dead
“The Downward Spiral” – can be used as a Creative Hopelessness intervention
Ask the client : Have you ever been in a downward spiral?
TRIGGER? Difficult
Thoughts
Difficult
FeelingsUnworkable
Action(s)
Did your attempts to get rid of your difficult thoughts/feelings actually make things worse rather than better?
What if we could do the opposite?
What if we could somehow create an pattern of ever-enlarging, constructive action,
That would progressively enhance our lives over time?
What might such an upward spiral look like?
I think there are probably 5 main ingredients/steps …
Creating an Ever-Enlarging, Upward Spiral
Reflect
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Goals S.M.A.R.T
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Is there any danger in creating an Upward Spiral?
Reflect
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ion PRESENCE
(Mindfulness)
Creating an Ever-Enlarging, Upward Spiral
1. Choose a domain of life that is a high priority for change (e.g. work, education, relationships, family, leisure & recreation, health, personal growth, spirituality, etc)
2. Reflect & learn from previous experiences in this area of your life.
3. Clarify &/or review your values
4. Set SMART goals (specific, meaningful, adaptive , realistic , time-framed)
Immediate (next 24hrs) Short-term Medium term Long-term
5. Take action (then repeat from step 2)
Ref : “The Happiness Trap” and “ACT Made Simple” by Dr Russ Harris MD
The Upward Spiral Worksheet
Creating an Ever-Enlarging, Upward Spiral
1. Choose a domain of life that is a high priority for change (e.g. work, education, relationships, family, leisure & recreation, health, personal growth, spirituality, etc)
2. Reflect & learn from previous experiences in this area of your life.
3. Clarify &/or review your values
4. Set SMART goals (specific, meaningful, adaptive , realistic , time-framed)
Immediate (next 24hrs) Short-term Medium term Long-term
5. Take action (then repeat from step 2)
Ref : “The Happiness Trap” and “ACT Made Simple” by Dr Russ Harris MD
The Upward Spiral Worksheet
“Overcoming Obstacles” Worksheet
Located on the flip-side of the Upward Spiral Work-sheet
Life is bit like running a hurdles race ;We regularly encounter obstacles that need to
be overcome in order to reach our goalsand create the kind of life we truly want.
“Overcoming Obstacles” Worksheet
As you set out to achieve your chosen goals,what obstacles do you imagine could get in the way?
What skills might you use to overcome these obstacles?
Barriers Strategies for overcoming barriers.
Difficult Thoughts?
Difficult Feelings?
Lack of motivation?(lack of clarity re values?)
Excessive or unrealistic goals?
Health problems?
Lack of time?
Financial or other material constraints?
Lack of skills?
Are their benefits in staying ‘stuck’ rather than moving forward?
Ref : “The Happiness Trap” and “ACT Made Simple” by Dr Russ Harris MD
Barriers Strategies for overcoming barriers.
Difficult Thoughts?
Difficult Feelings?
Lack of motivation?(lack of clarity re values?)
Excessive or unrealistic goals?
Health problems?
Lack of time?
Financial or other material constraints?
Lack of skills?
Are their benefits in staying ‘stuck’ rather than moving forward?
Ref : “The Happiness Trap” and “ACT Made Simple” by Dr Russ Harris MD
In conclusion …
Copies of the powerpoint presentation and the worksheets will be available on the ACBS website.
In my work, I use this powerpoint presentation on my notepad computer to educate clients.
We review and add to the Upward Spiral Worksheet session by session.
