Are you wondering why it is so hard to be happy? Are you finding it hard to understand why everything seems difficult? You need to overcome negative thoughts and feelings to get away from the “why” cycle. And the best way to start is through Acceptance & Commitment Therapy (ACT).
What Is Acceptance & Commitment Therapy?
Acceptance and Commitment Therapy is a form of psychotherapy that aims at helping you get in touch with what really matters and commit to actions that enrich your life. ACT, read as ACT (from action) and not as A.C.T., is crucial in helping you develop psychological flexibility by accepting your thoughts and emotions. ACT involves:
- Accepting what you can’t control and
- Committing to follow the direction that enriches your life
- Taking action by acquiring psychological skills to handle painful thoughts and feelings.
ACT is also about being “mindful,” fully aware of any action you take.
Theoretical Foundations of ACT
ACT is based on the contextual behavioral science framework, which emphasizes the importance of language and cognition in human behavior.
ACT integrates various theoretical perspectives, including cognitive-behavioral therapy, mindfulness-based approaches, and humanistic psychology.
Key Principles of ACT
ACT typically involves six core processes:
- Acceptance
- Cognitive defusion
- Self-as-context
- Present-moment awareness/ mindfulness
- Values
- Committed action.
Acceptance
ACT emphasizes why accepting one’s thoughts and feelings rather than trying to control or avoid them is essential. This process involves acknowledging and making room for painful or uncomfortable thoughts and emotions rather than trying to suppress or eliminate them.
Cognitive defusion
ACT teaches us to learn to observe our thoughts without becoming attached to them and see them as mental events rather than objective truths. Defusion means stepping back and detaching from your thoughts and memories instead of getting tangled up in them.
Self as Context
The mind comprises two distinct elements: the thinking self and the observing self. The observing self (or pure awareness) is the aspect where your mind is conscious of what you are sensing, thinking, or doing.
A common exercise in ACT that explains this concept is the “observer self” exercise. In this exercise, you are asked to focus on your breath and observe your thoughts and emotions as if watching a movie. You are encouraged to recognize that they are not your thoughts or emotions but rather the observer of them.
Present-moment awareness/ mindfulness
Present-moment awareness, also known as mindfulness, is intentionally paying attention to the present moment with non-judgmental awareness. This means being fully engaged and aware of the sights, sounds, smells, sensations, and thoughts happening at the moment without getting caught up in the past or worrying about the future and operating on autopilot.
When practicing present-moment awareness, you will be aware whenever your mind wanders and gently bring it back to the present moment.
Values
Another benefit of ACT is that it encourages you to identify your core values or “chosen life directions” and use them to guide meaningful choices and actions. It involves exploring what is most important to your life and using that knowledge to create a fulfilling and purposeful life.
You should be able to assess what is valuable in your life and what you want to stand for and be recognized by. When you recognize desired qualities, you can describe how you want to behave.
Committed action
ACT is also an action-oriented approach that encourages individuals to take purposeful action consistent with their values, even with uncomfortable thoughts and emotions. You must accept behavioral interventions such as skills training, behavioral activations, goal setting, and exposure. You must also learn skills to help with time management, problem-solving, and crisis coping.
ACT can be a long-term or short-term solution depending on your situation. ACT enables you to recognize that psychological suffering is a natural and inevitable part of the human experience. This will help you respond to that suffering in a way that promotes growth and well-being. By cultivating present-moment awareness, you’ll develop greater self-awareness and learn to respond more effectively to challenging situations.
