Sometimes life doesn’t unfold exactly as we had imagined. There will come periods in our lives that will be challenging and include struggles with relationships, grief, work-related issues, stress and anxiety. When experiencing such times, we tend to try to suppress the difficult feelings.
Avoiding difficult feelings does not necessarily help us feel better. In some cases, it makes our everyday activities more difficult.
Acceptance and Commitment Therapy (ACT) allows people to become aware of their thoughts and emotions without becoming their prisoners. Acceptance therapy enables us to accept the reality and move forward with our goals.
The basic principle is quite straightforward – we cannot control everything that happens around us, but we can control our reactions to those events.
What Is Acceptance and Commitment Therapy (ACT)?
Acceptance and Commitment Therapy (ACT) is a kind of psychotherapy aimed at dealing with challenging feelings and experiences.
In contrast to therapies which aim at getting rid of all the challenging thoughts and feelings, ACT teaches individuals to accept them and work on their actions based on their values.
The key idea of ACT is psychological flexibility. It means that people learn to face challenges in their lives and carry out valued behaviors despite those challenges.
ACT makes use of acceptance, mindfulness and practical tools in order to assist patients in developing new responses to various challenges in life. Read more about ACT therapy.
The Two Key Elements of ACT: Acceptance and Commitment
ACT is based on two major components.
1. Acceptance: Understanding Your Feelings
Acceptance is an acknowledgment that enables you to let yourself feel bad emotions without passing any judgment on yourself or fighting off those emotions.
For example, one might experience anxiety when faced with a crucial meeting. In this case, rather than being hard on yourself for experiencing the feeling, you will accept the feeling and move forward.
This doesn’t mean you give up but accept the feeling and make decisions after that.
2. Commitment: Taking Steps Towards Your Goals
Commitment involves performing actions that reflect one’s personal values even when life gets tough.
If the people in your family are one of your greatest priorities, then you must allocate some time to your family. Similarly, if learning is one of your goals, take some small actions to acquire new skills.
It doesn’t require a lot of effort from you. Small consistent efforts can help you live a more meaningful life.
The Six Core Principles of Acceptance and Commitment Therapy
There are six key processes used by ACT to assist individuals to cope with unpleasant emotions and situations in more constructive ways.
1. Acceptance
Accepting unpleasant emotions rather than trying to avoid them all the time.
2. Cognitive Defusion
Observing one’s thoughts rather than accepting them as truth. Instead of “I am a failure,” a person will say, “I am having a thought that I am a failure.”
3. Staying in the Present Moment
Being focused on what is going on at present time rather than worrying about the past or the future.
4. Understanding Yourself
Recognizing the fact that one’s thoughts and emotions are not an individual’s identity. Making mistakes does not mean that someone is a failure.
5. Identifying Your Values
Figuring out what’s important to you – family, relationships, health, learning and personal development.
6. Committed Action
Taking small, but meaningful actions aligned with your values, despite fear, doubts or unpleasant emotions.
How Does ACT Help in Everyday Life?
Let’s consider an example of an individual feeling apprehensive about presenting in front of their peers at work. Due to the fear of being wrong or criticized, he will probably try to skip meetings.
However, by practicing ACT, he will be able to acknowledge his anxiety, realize that all thoughts don’t necessarily reflect reality and concentrate on things that are important to him, for instance, career advancement.
He will be encouraged to begin taking small steps, like expressing himself at the meeting.
The aim here is not to get rid of the anxiety. The purpose is to help him advance despite the presence of anxiety.
Who Can Benefit from Acceptance and Commitment Therapy?
ACT could be applied to psychological intervention for those suffering from:
- Anxiety and too much worrying.
- Depression and feeling depressed.
- Stress and problems related to emotions.
- Loss and grief.
- Pain and health issues.
- Problems controlling thoughts and feelings.
ACT might not work for everyone. The mental health expert will be able to determine if it is appropriate for a certain person or not.
What Happens During ACT Sessions?
ACT therapy sessions revolve around the individual’s problems and treatment aims. The therapist will guide you through the process of:
- Understanding your thoughts and emotions.
- Seeing which situations you normally try to avoid.
- Finding out what is important for you.
- Learning mindfulness and acceptance.
- Setting realistic goals.
- Making positive steps towards change.
The therapist creates an environment where you can discuss your problems freely without being judged. There are also some exercises that you may do outside the therapy session.
Simple Activities That Support Emotional Well-Being
In addition to professional intervention, there are simple things that can enhance your emotional well-being.
- Creative activities: These include drawing, music, and writing that will enable you to express yourself.
- Physical activities: Some of the physical exercises are walking, yoga, and dancing that can enhance overall well-being.
- Learning something new: This could be reading or learning some new skills.
- Connecting with other people: Interacting with close friends and family members can also be good for you.
While these activities can be useful in enhancing therapy sessions, they should not be considered as alternatives to therapy.
What Are the Benefits of Acceptance and Commitment Therapy?
ACT helps people create better responses to various life situations. Possible advantages may be as follows:
- More conscious awareness of one’s thoughts and emotions.
- Better management of stress and other negative emotions.
- Reduced tendency to avoid hard situations.
- Personal goals and values are clearer.
- Effective management of stressful situations.
- Effective participation in relationship activities and life experiences.
There is no doubt that individual results may differ from person to person.
Is ACT the Same as Positive Thinking?
No. ACT does not tell you to avoid negative situations or try to see only the positive side.
It encourages you to recognize that having troublesome thoughts and emotions is a reality. You may have anxiety but go to a meeting. You may be disappointed but continue to pursue your objectives.
Positive emotions are not the priority here. Meaningful actions are.
When Should You Seek Professional Support?
It is common to have tough emotions, however, you should consult with professionals in case these emotions start interfering with your everyday life.
You should consider consulting a mental health expert in case you have:
- Recurrent fear or sadness.
- Trouble controlling your feelings and thoughts.
- Lack of interest in activities.
- Problems with sleep, work or your relationships.
- Inability to cope with personal losses and other changes in your life.
A psychologist or a psychiatrist will listen to your problems and recommend you the best treatment.
Frequently Asked Questions
1. Why is Acceptance and Commitment Therapy created?
Acceptance and commitment therapy was created to make people psychologically flexible. It is based on accepting negative thoughts and feelings and acting according to one’s values.
2. Is ACT helpful for anxiety?
This technique might be used by people who have anxiety. It can teach a person to react to these thoughts and feelings in a different way.
3. Does acceptance mean giving up?
It doesn’t. Acceptance is not surrendering to everything. It is understanding the reality of a situation and the feelings one experiences in order to act.
4. How long does ACT therapy take?
This depends on your concerns, treatment plans, and results. You can ask your therapist about a suitable program and have it evaluated while under treatment.
5. Is there a chance that ACT will help in overcoming depression?
ACT can be incorporated in the treatment of depression. The therapy can assist in comprehending challenging ideas, reconnecting with their values, and making small steps towards valuable activities.
6. Is it possible to use ACT without a therapist?
It is possible to do certain skills training, including mindfulness practice, awareness of one’s thoughts, and understanding of personal values. However, work with a professional ACT therapist may facilitate the process.
Conclusion
There are always some difficulties in life, and no one can control all thoughts, feelings, or situations. However, there is something that we can do about our reactions to them.
The two lessons that Acceptance and Commitment Therapy provides include acceptance of your present experience and moving closer to what truly matters for you.
This therapy does not imply escape from problems or constant happiness. It implies making an effort to move on despite the difficulties.
Given the proper assistance and enough practice, one can achieve the desired progress in the area of coping and find fulfillment in his or her life.