West Island and Montreal Psychologist and Therapist

Assessments and Therapy for Individuals, Couples, Families, and Groups

The ACT Formula For Self-Compassion

5 Ways to be BRAVE!


BBe in contact with the present moment; notice and acknowledge your painful thoughts and feelings

RRecognize and defuse from any urges to judge yourself harshly for your pain, using your observer’s mind

AAllow yourself to open up and make room for painful thoughts and feelings

VValue kindness, pursue it towards yourself- in words, thoughts, imagery, and action

EEmpathize with yourself, as you would with someone else who was suffering; validate your pain as a normal and natural part of our shared humanity.

– by Dr. Russ Harris, MD and Dr. Emily Blake, PhD


  1. Travis Fragale on 2015-02-04 at 11:29

    Dear Dr. Blake,

    I came across your page while researching upon ACT articles for my senior seminar paper. I was wondering if you know of any good articles out there that talk about ACT and anxiety or anything related in the world of mental health. I would greatly appreciate anything you consider if possible. Have a great rest of the week!,

    Travis Fragale

    • Dr Emily Blake on 2015-02-07 at 15:38

      Dear Travis,

      Thanks so much for your question. ACBS has an excellent database of ACT-related articles. Simply go here: http://contextualscience.org/publications and then type the word “anxiety” in the APA citation box, then click “apply”, and then many articles will show up. Best wishes for your paper!

      Dr. Blake