Acceptance and commitment therapy, or ACT (pronounced like the word "act"), is a mindful approach to accepting the hardships in life to improve one's overall quality of living. What is ACT in a nutshell? Acceptance and commitment therapy is a form of psychotherapy kindred to cognitive-behavioral therapy that helps people focus on the present and move forward from overwhelming, difficult emotions. This type of therapy is also available on online counseling websites in a more convenient and accessible way to treat disorders. While treatment time may vary from person to person, it can help diffuse the impact of negative emotions (cognitive defusion) and reshape your thinking to treat depression, anxiety, and other similar mental disorders. The Association for Contextual Behavioral Science has a wealth of article resources on ACT and behavior therapy, as does Psychology Today.
The goal of ACT therapy is to diffuse negative thought patterns and unnecessary emotional dwelling. Acceptance and Commitment Therapy uses a variety of approaches drawn from behavioral analysis, mindfulness exercises, cognitive diffusion, acceptance, and commitment methods, just to name a few.
What does acceptance and commitment therapy do?
With the help of a licensed professional, you'll pick up a collection of coping mechanisms or skills specifically designed for your situation which you can use throughout your life to handle tough experiences and stay in the present moment. Those who experience traumatic flashbacks and generalized anxiety from everyday actions can benefit from behavior changes that come from this therapy because of its encouragement of keeping people in the present. It's difficult to move through life without mentally existing in the here and now, so ACT provides the guidance necessary for clients to stop fighting with their thoughts. And with its various methods, it can do wonders for those in need. ACT can help you learn a new behavior, change strategies to cope, and feel better overall. This can have positive ripple effects on you, others in your life, and your relationships.
You might envision yourself as different than who you are in reality. By shaving away the negative pieces, you can find your true self underneath. You are not the collection of apprehensive thoughts and feelings that frequently pop up during the day. You are so much more than that. When you commit to this type of therapy, you will discover the amazing stillness that can come from it. The more you practice mindfulness techniques, the better you will get at handling those curve balls that life likes to throw. Another concept, relational frame theory, gives ideas about what to change to make things happen.
Dr. Russ Harris proposed this concept in his book, The Happiness Trap. He suggests that when the switch is on, our brains try to resist unpleasant emotions like anxiety. When the switch is off, we allow ourselves to feel a full range of human emotions, letting these feelings come and go without attempting to resist, hide, or block them. The psychological flexibility this awards us can be hugely beneficial to our overall greater well being.
What is cognitive fusion?
This is described as being in a state where your emotions control your difficult thoughts and behaviors.
What is third wave CBT?
Behavioral therapy is the first wave, cognitive therapy is the second, and acceptance-based therapy is the third wave.
What are the six ACT principles of acceptance and commitment therapy?
Think of yourself as a filter. When a feeling comes to the surface, allow it to pass through you like a liquid. Don't obsess over the feeling, and don't give it the ability to warp into another aggravating thought. Give it time to wash through you, imagining it like a wave that will eventually break over the shore. Once it passes, you can sit down and process what you felt.
An anxious brain is on constant alert, cycling through different scenarios in which things can go from wrong to even worse. When you allow these emotions to pass, you can find a peaceful pond sitting on the other side of your thoughts instead of a warring ocean.
These are just some examples of what an ACT therapist would ask you to say to yourself during these moments. Use whichever ones work best while you're focusing on being mindful.
Imagine being able to quiet those intrusive thoughts that plague you during the day and trade them for your surroundings. There's a sense of calmness in this action. You feel lighter, perhaps even a bit more in control of your own body and breathing than you thought. Your shoulders relax, and your head starts to feel clear. You can hear yourself breathe through the silence surrounding you. This is what being mindful feels like.
Being mindful more often can help you clarify the important goals in your life that you would like to achieve, however big or small. It could be publishing a book or surrounding yourself with happier people. Maybe you want to go a full day without panicking, or you want to be able to get into your work without mental disruption. What habits would you like to curb that is holding you back? These are some basic goals to start with.
It can be scary discovering there's a world outside of that haze of thinking. What else can you finally do that you haven't been able to? How will you be able to turn the page? Paint that picture? Write that book? Walk to your favorite park without the intrusive thought that you might get run over? Everything is suddenly possible when you make room for your true self to thrive without the weight of frightful emotions. This is why this approach has helped the lives of millions.
And shedding that emotional weight can make room for your commitment, whether to yourself or a relationship you may be in.
You deserve to be healthy and happy in your life—always remember that when you are going through psychotherapy like ACT or CBT. Keep pushing forward because you deserve it.
What is the difference between CBT and ACT?
CBT is a widely used form of therapy designed to treat a specific issue in a short timeframe. Its focus is on building coping patterns. ACT is generally accepted as a form of CBT which focuses on acceptance strategies using the self as context.
What is DBT in psychology?
DBT, or dialectical behavior therapy, is a form of CBT that aims to support people diagnosed with borderline personality disorder, or BPD. It focuses on helping clients learn to manage impulses like physical sensations in response to strong emotions.
What are some CBT strategies?
CBT strategies aim to help you change patterns of thought and, in turn, turn unwanted behaviors in a more valued direction. Some of the most popular strategies include reframing a thought or problem, progressive relaxation techniques, exposure therapy, behavior activation, roleplaying, and journaling.
Who can benefit from acceptance and commitment therapy?
Acceptance therapy is most useful to people managing psychological disorders like anxiety, depression, everyday stress, and substance use. It is not super useful for people managing more physical conditions, like brain injuries or neurological disorders. However, according to Psychology Today, ACT can sometimes be helpful in managing chronic pain.
“Rhonda is great. She helped me cut through my mental clutter, and use breathing, visualization and sensory mindfulness to mitigate and address some of life's issues.”
“Theresa was very helpful in understanding what I was going through. She was able to take what I was feeling and struggling and find ways I could cope through various thinking exercises and mindfulness activities. She helped me to overall be mindful of my thoughts. Theresa was a big help in my process of overcoming my anxiety.”
If having a clearer mind and healthier lifestyle sounds appealing to you, it would be beneficial to give ACT a chance. And while the work might eventually be challenging, starting doesn't have to be. To get yourself on track to getting better help, reach out to a professional today. BetterHelp has thousands of professionals located in the United States and around the world, waiting to support you and your personal values.
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