ScubaFlex
ACT for Scuba Divers
A seven week group for scuba divers to learn stuff that can help us stay fit-to-dive in lots of different ways through improving psychological flexibility. Whether you want skills to help you get off the sofa and go for a run, or strategies for dealing with the intrusive "what if ...." thoughts, learning psychological flexibility skills will help you.
It's a dry group and your participation is separate from your own diving activities. There is no dive training and no in-water practice at all, and it's suitable for all levels and qualifications.
Seven divers meet on Zoom.
Every Friday at 12 noon [UK time / BST] , starting 12th February 2021.
Each lasts 70 minutes.
You will also access a private online area, for you and the rest of your group, to download the program resources (pdfs, audios, exercises) and discussion forum.
The program includes:
What will we do?
The skills we will learn are highly transferable, so although we will be focusing on your scuba diving, you may see unexpected benefits to other areas of your life!
Dr Laura Walton
Your reason for being here
Questions
The Aim
Quick Quiz
What is ACT?
Quick Quiz
Philosophy On Training
Discussion Board
The Diving Lifeline
A safety note
Practices for this Week [1]
Your direction of travel
The One-Minute STOP
DOWNLOAD | The One Minute STOP
"Between stimulus and response ...
In-Neutral
DOWNLOAD | In Neutral
Further Resources
Flexible Attention
Practices for this Week [2]
DOWNLOAD | 54321 Check In
GUIDED PRACTICE | The 5-4-3-2-1 System Check
Attention Beam
ESSAY | Attention is Precious
DOWNLOAD | Hovering in the moment
The Attention Flip
Difficult Thoughts
Practices for this Week [ 3 ]
DOWNLOAD | The Beach Ball & The Weight Belt
DOWNLOAD | Thought Bubbles
GUIDED PRACTICE | Thought Bubbles
"When something scary happens ...
OPTIONAL Games
Hands As Thoughts
DOWNLOAD | Is it Useful
Defusion
Practices for this Week [ 4 ]
Feeling Uncomfortable
GUIDED PRACTICE | Physicalising
Quicksand Metaphor
DOWNLOAD | React vs Respond
ESSAY | Breathing Space
DOWNLOAD | Expansion
Mind the Dive / The 3Rs
DOWNLOAD | Mind the Dive / The 3Rs
Further Resources
DOWNLOAD | Facing Sea Monsters
GUIDED PRACTICE | Sea monster
Taking action
Practices for this Week [5]
Committed Action
DOWNLOAD | Diving Goals
SMART Goals
DOWNLOAD | SMART Goals
DOWNLOAD | FEAR or DARE
R is for Realistic
Further Resources
Noticing "You"
Practices for this Week [6]
DOWNLOAD | The Diving Lifeline
Curious
DOWNLOAD | Function spotting
Remember your ABCs
Further Resources
Reflect & Gather
Practices for this Week [7]
DOWNLOAD | Checklist
Presenting the Scubaflex!
DOWNLOAD | The ScubaFlex
DOWNLOAD | ACT KIT
ACT for Scuba Divers - Reference List
Further Resources
The End!
How did it go?
Post- Questions