In the field of psychotherapy, ACT has been recognized as one of the most unique and powerful approaches to personal growth and well-being. While most therapies work to eradicate the symptoms, ACT works on rich and purposeful living even if one experiences such symptoms. ACT empowers people to be open to and willing to accept, understand themselves by specifying their values, and engage fully towards their chosen purpose and meaning.
Understanding ACT
ACT is a kind of psychotherapy that is used in combination with acceptance and mindfulness approaches, as well as commitment and behavior change techniques. Based on the belief that pain is inevitable in life and that trying to avoid pain will only cause more pain, ACT was initially created by Steven C. Hayes in the 1980s. Thus, ACT’s purpose is to apply itself to the task of helping people live the richest, fullest, and most meaningful, lives they can, while also suffering, and experiencing pain and stress, to the extent that they inevitably must do so.
In other words, ACT is about accepting what is out of your personal control and focusing on values that promote the individual’s well-being. The therapy is conducted in accordance with the psychological flexibility model, which is an individual’s capacity to be aware of the present moment fully and consciously, and, depending on what is possible, adapt or persist in behavior for the purpose of reaching valuable goals.
Core Principles of ACT
Acceptance: Acceptance involves tolerance for thoughts and feelings without the need to alter them. ACT does not advocate the avoidance of distress and emotional responses but demands that the affected person accept them. It encourages acceptance instead of rejection and diminishes the prominence of negative experiences and their ability to control one’s actions.
Cognitive Defusion: This principle slightly differs from the prior in that it involves changing the approach one has towards one’s thoughts. Unlike thought identification, where a person ends up becoming preoccupied with thoughts or getting caught up with them and possibly believing in them rather literally, cognitive defusion skills enable clients to look at thoughts in such a way that they are mere words or pictures. This reduces the power of negative thoughts and helps in seeing them as separate from oneself.
Being Present: Another key concept in ACT is mindfulness, which enhances the focus of the patient’s attention on the present moment. Thus, mindfulness helps to make a person deal with everything that occurs in the present time and not be indifferent to the events happening around them or overwhelmed by memories of the past and future visions.
Self-as-Context: This principle combines the realistic and imaginative selves. The thinking self creates the narratives about ourselves and the observing self is the perspective from which we notice these thoughts. Understanding this difference enables people to stop identifying themselves with their thoughts and feelings, but with the circumstances in which they occur.
Values: Identifying and clarifying personal values is fundamental to ACT. Goals and objectives are specific actions that we commit ourselves to carrying out for the attainment of certain values in society. When the actions taken are in accordance with personal values, people gain meaning, and thus, their lives have a goal.
Committed Action: This could mean having targets or making specific actions guided by one’s values. Committed action focuses on the course of action as well as the inability to deviate despite hurdles, which in turn cultivates proactivity.
How ACT Can Benefit You
ACT holds several advantages by improving an individual’s psychological flexibility and well-being. Here are some ways ACT can positively impact your life:
Reduced Anxiety and Depression: ACT assists in the calming of negative feelings as it encourages people to accept the challenging feelings and not fuel negative thoughts, which in turn helps in lowering anxiety and depression symptoms. It helps individuals to be involved in some useful activities despite their emotional struggles.
Improved Relationships: ACT encourages authenticity and presence, which can enhance communication and connection in relationships. By aligning actions with values, individuals can form effective and healthier relationships.
Enhanced Resilience: The challenge of life and adherence to certain activities form a major aspect of life resilience. People become equipped on how to handle troubles with a more open attitude.
Increased Self-Compassion: ACT also involves promoting acceptance and non-acceptance of the self. This self-compassion eliminates self-negativity and improves the psychological health of people.
Greater Life Satisfaction: By living in accordance with personal values and focusing on the present moment, individuals often experience increased life satisfaction and a sense of purpose.
What to Expect in ACT Therapy
ACT therapy is usually an approach that is used and carried out on a teamwork basis between the therapist and the client. Here’s what you can expect during ACT sessions:
Assessment and Goal Setting: During the first few sessions of therapy, the therapist will determine where you are now and what you want in life. It is the starting point of the therapeutic process, and helps to lay a proper basis for further work.
Mindfulness Exercises: Many of the ACT sessions can incorporate some exercises aimed at raising your awareness of your thoughts, emotions, and physical state. These exercises are rather designed to promote your attentiveness to the events in your life.
Acceptance Techniques: Several strategies of acceptance that will enable you to accept challenging feelings and ideas will be discussed for you to comprehend. These techniques decrease the efforts that are made to avoid distress and increase the level of psychological flexibility.
Cognitive Defusion Practices: The therapist will explain that you will have to complete several exercises that will assist you in monitoring your thoughts without focusing on them. Thus, it weakens negative patterns of thinking while enhancing understanding and rationality.
Values Clarification: Probably one of the components of ACT that was highlighted earlier is value identification and definition. Your therapist will then assist you in identifying what you care for and how you can live in a way that honors these creations.
Committed Action Plans: With the help of your therapist, you are to establish the measures to achieve these objectives. The values are individual and these plans are created to assist you in taking actions on a daily basis.
Acceptance and Commitment Therapy is a very effective approach for individual development and the creation of healthy perspectives. One may have a valuable and fulfilling life if only he accepts the things that happened in his life, identifies his values, and acts on those values properly.
If you’re ready to break free from the limits of your ideas and feelings, consult an ACT therapist. ACT therapy can be a life-changing experience with commitment and perseverance. You can reach us at (888) 341-0244 and visit Revelare Recovery today.