ACT Therapy: Change Through Acceptance
THERAPY – Have you ever wondered why it’s so hard to be happy? Maybe it’s the expectation and illusion that happiness should be constant that leads to unhappiness. Sounds contradictory, right? While the pursuit of happiness is a life goal, being happy all the time is unrealistic. Similarly, feeling unhappy is not a permanent state either. But how can we deal with both aspects of life in a healthy way? Imagine embracing your deepest fears and anxieties, transforming them into fuel for a more fulfilling life. Another paradox that doesn’t make any sense. We explain how this works in this article, using Acceptance and Commitment Therapy (ACT). This method has gained recognition in the field of psychotherapy since it’s development by Steven C. Hayes in the 1980s. It helps you to stop battling your thoughts and start living in harmony with them. It helps you to step away from paradoxal thinking.
ACT offers a unique blend of mindfulness and behaviour change strategies to help you embrace your thoughts and feelings rather than fighting them. It can truly transform your life, it’s a tool that helps you leading a more meaningful and value-driven life despite all the challenges you’re facing. Curious about how embracing discomfort can lead to lasting change and a life aligned with your values? Keep reading, as we’ll explain in detail how ACT functions and how it can help you lead a happier, more purposeful life.
Dalai Lama"Happiness is not something ready made. It comes from your own actions."
The Theory Behind the Practice
At its core, ACT is built on six fundamental processes designed to stimulate psychological flexibility. These pillars are the base to create and maintain a healthier mindset.
1. Acceptance
This principle encourages you to open up and make room for unpleasant feelings instead of trying to suppress or avoid them. By fully accepting our internal experiences, basically by giving it attention and simply see it, we take away their power over us.
Carl Jung"What you resist, persists."
2. Cognitive Defusion
In ACT, thoughts are seen exactly as they are: as thoughts, nothing more and nothing less. They are NOT facts and they have NO control over you. Through cognitive defusion techniques, such as visualizing thoughts as passing clouds or repeating a thought until it loses its meaning, you will learn to detach from your thoughts. This helps in reducing their impact on your emotional well-being.
3. Being Present
Mindfulness is a cornerstone of ACT. It involves paying attention to the present moment without judgment. This sounds easier than it is in reality, as our brains are wired to judge the environment so we can react constantly on new situations in our lives . This automatic response needs to be mindfully transformed. This can be as simple as focusing on your breath or fully engaging in a current activity.
Eckhart Tolle"Realize deeply that the present moment is all you ever have."
4. Self-as-Context
This process helps you to see yourself as more than your thoughts and feelings. It’s about understanding that we are the context in which all our experiences occur. This perspective stimulates a sense of detachment and helps us not to overly identify with our emotions. We are more than that!
5. Values
Identifying and committing to personal values is crucial in Acceptance and Commitment Therapy. Values act as a compass, guiding you toward meaningful actions and goals. Knowing your core values and beliefs is essential for truly understanding yourself. Our coaches can help you discover and refine them.
Mahatma Gandhi"Your beliefs become your thoughts, your thoughts become your words, your words become your actions, your actions become your habits, your habits become your values, your values become your destiny."
6. Committed Action
This includes setting specific goals guided by your values and taking actionable steps toward them. It’s about commitment to change, even in the face of obstacles. You have to be determined and very clear to yourself about the destination you want to reach. We can help you in our coaching program if you need some guidance!
Tony Robbins"The path to success is to take massive, determined action."
How ACT Works in Practice
Acceptance and Commitment Therapy can be tailored to suit your needs. Here’s a look at how it works step-by-step:
Initial Assessment
The coach or therapist conducts a thorough assessment to understand your issues, values and goals. This helps in creating a personalized and tailored plan.
Mindfulness Exercises
Clients engage in mindfulness practices like meditation, deep breathing and mindful observation to improve the present-moment awareness. These exercises help you become more attuned to your thoughts and feelings without being overwhelmed by them.
Defusion Techniques
Techniques such as repeating a troublesome thought out loud until it loses its impact or visualizing thoughts as external objects help you distance yourself from your thoughts. This reduces the emotional grip those thoughts have on you.
Values Clarification
The coach or therapist guides you through exercises to identify your core values. For example writing down what matters most to you in various life domains (e.g. relationships, career, personal growth).
Behavioural Activation
You will be encouraged to engage in activities that align with your values, even (especially!) if these activities initially seem challenging or uncomfortable. This helps in building a life that is congruent with your values.
Commitment Strategies
Set specific, achievable goals and develop plans to meet these goals. The coach or therapist support you in staying committed to these actions despite setbacks, stimulating resilience and perseverance.
John Lennon"Life is what happens to you while you’re busy making other plans."
For Which Psychological Issues Is ACT Most Effective?
Acceptance and Commitment Therapy has proven effective for a wide range of psychological issues, making it a many-sided therapeutic approach. ACT has proven to be very effective for the following psychological issues:
Chronic Pain Management
For people with chronic pain, ACT helps in accepting the pain and focusing on living a fulfilling life despite it. Research has shown that this can improve both physical and emotional functioning.
Anxiety Disorders
ACT’s acceptance and mindfulness strategies are highly effective for treating various anxiety disorders, including generalized anxiety disorder, social anxiety and panic disorder. By learning to accept anxious thoughts and feelings without letting them dictate behaviour, significant relief can be experienced.
Depression
ACT helps people with depression by encouraging them to engage in meaningful activities aligned with their values. This will most likely reduce symptoms and improve overall mood.
Drugs Addiction Disorders
ACT’s focus on values and committed action makes it effective in treating substance use disorders. It helps people understand and accept cravings without acting on them, which contributes to recovery on the long-term.
PTSD
ACT supports people in accepting trauma-related thoughts and feelings, reducing their impact and helping them engage in valued life activities.
Eating Disorders and Obesity
ACT can assist in managing thoughts and emotions related to eating behaviours. This will lead to healthier choices and a positive body image.
Sigmund Freud"Out of your vulnerabilities will come your strength."
The Power of ACT in Transforming Lives
ACT’s unique approach of combining acceptance with commitment to value-driven action makes it a powerful tool. The focus on mindfulness and cognitive defusion helps you break free from the cycle of negative thoughts and emotions. Every emotion deserves to be acknowledged and given the attention it is demanding. By fully accepting your monsters and facing your fears head-on, you take away their power.
ACT encourages us to be present, accept our experiences, and stay committed to actions that lead to a fulfilling life. By focusing on what truly matters and taking actionable steps towards those goals, you will lead a richer, more meaningful life that is in alignment with your deepest values.