“You are the expert on your experience. Our job is simply to provide the tools to help you navigate it.”
— William Holloway, LCSW, Quality Time Institute

The Six Core Processes of ACT – Simplified

• 1. Acceptance: Let tough feelings (grief, anger, exhaustion) exist without trying to push them away.
• 2. Cognitive Defusion: Step back from heavy thoughts like “I’m a terrible caregiver” — watch them like passing clouds.
• 3. Being Present: Stay grounded in the current moment instead of future worries.
• 4. Self as Context: Remember you are bigger than your caregiving role — the observing “you” isn’t the storm.
• 5. Values: Identify what really matters (family, health, kindness) to guide your choices.
• 6. Committed Action: Take small, value-aligned steps even on hard days.

Quick Mindfulness Exercises You Can Do Today

These take just minutes and help reset your nervous system during caregiving chaos.

• Breath Anchor: Inhale 4 seconds → Hold 4 → Exhale 4. Repeat 5 times.
• Body Scan: Notice tension from toes to head — accept without forcing change.
• Values Check-In: Write one value + one tiny action you’ll take today.

San Diego Self-Care Spots to Recharge

These local gems help you practice being present and reconnect with your values.

• Balboa Park – Free gardens and open space for walking meditation.
• Self-Realization Fellowship Meditation Gardens (Encinitas) – Quiet, beautiful, and deeply restorative.
• La Jolla Shores – Beach walks to clear your mind and feel the ocean breeze.