What are Core Values? your inner compass.

Recently, both personally and in my role as an Art Psychotherapist, I have become very interested in Acceptance and Commitment Therapy (ACT).

Especially after discovering Amy Backos’ book, ACT art therapy: Creative approaches to acceptance and commitment therapy*

Acceptance and Commitment Therapy (ACT) is a contemporary, form of cognitive and behavioural therapies. It aims to support individuals develop psychological flexibility and live a personally meaningful life. It is grounded in mindfulness and encourages embracing, rather than avoiding, difficult thoughts and emotions.

ACT’s emphasis on fostering flexibility in thought and mindfulness, aligns well with the creative and exploratory nature of art therapy.


ACT has Six core concepts:

Awareness in present

Acceptance

Cognitive Diffusion

Self as Context

Values 

Committed Action

(1) engaging mindfully in the present moment; (2) accepting what is truly happening without attempting to avoid, control, or escape private experiences; (3) defusing from thoughts; (4) viewing the self as the context of our lives; (5) defining values and what we care about;  (6) living values according to what is most important to create a meaningful life.

Today I would like to just focus on the idea of a values and the power of living in alignment with our own core values.

Plus, most importantly, how you can discover your own!

What Are Core Values?

Personal beliefs and principles that guide how we think, act, and make decisions. They're like a personal compass that helps us navigate life.

They are what is significant and purposeful to an individual. They are not specific goals but ongoing life themes or qualities of being.

Purpose of Core Values in ACT

  • Finding Meaning: Help people identify what brings their life a sense of meaning and purpose.

  • Guide Actions: Serve as a ‘compass’ for taking committed actions, even in the face of challenges.

  • Promote Psychological Flexibility: Enable individuals to act consistently with their values, especially during times of physical or emotional challenge.

So… 

How to Identify Your Core Values

Grab yourself a pen and paper and consider these questions.

Alternatively, grab yourself some magazines, printouts, glue and scissors and consider these questions as a prompt for a collage making activity.

  • What do you care about deeply? Family, fairness, creativity?

  • What traits do you admire in people you look up to?

  • When do you feel proud, upset, or motivated? These feelings can point to your values.


Now, refer to the ‘Core Values’ sheet below.

Here are listed a few ideas of core values. Browse the list and circle the first 10 that resonate with you. Try not to second guess yourself, let you intuition and thoughts after completing the questions guide you.

If you can’t find any words that summarise your thoughts, feel free to add your own.

Now, take a pause and allow yourself a few deep breaths.

Return to your circled words and underline 5 of them.

These are your core values.


Remember, Core values are not set in stone; they can evolve and grow with us, as we gain new experiences and perspectives throughout life.

It is considered that having an awareness of our values can support us in living our most peaceful and meaningful lives, even in the face of inevitable challenge.

Best,

Georgina

References:

Backos, A. (2023) ACT art therapy: Creative approaches to acceptance and commitment therapy. London: Jessica Kingsley Publishers.

Previous
Previous

How to create a Mandala - connecting to the present

Next
Next

Feelings and Emotions - Flash Cards