Have you ever felt suffocated by the negativity of your own thoughts or felt stuck because of intense anxiety or stress? Well, acceptance and commitment therapy (ACT) offers a refreshing approach that confronts those negative thought patterns head-on. ACT is a form of psychotherapy that allows individuals to reduce stress and anxiety by accepting difficult thoughts rather than choosing to eliminate them completely. This way, the focus shifts from trying to get rid of uncomfortability, but rather learning to live a meaningful life alongside it. In this blog, we’ll cover the ACT model, the basic principles of ACT, and compare it to other common forms of therapy.
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ACT Model
One of the most common questions from new clients is the difference regarding ACT vs CBT (Cognitive Behavioral Therapy). One hand, CBT is focused on helping identify negative thought patterns, leading to the development of healthy coping skills. Meanwhile, ACT is more focused on acceptance of these negative thought patterns, and learning how to live meaningfully despite it. To better understand how ACT treatment and therapy is applied, there are six foundational principles behind it:
- Acceptance – Instead of constantly avoiding unpleasant situations or emotions, allow yourself to experience those feelings fully without resistance, but without rumination or other negative reinforcement.
- Cognitive Defusion – Reframe your thoughts as just passing moments; they do not control you, they’re not absolute truths, rather they are small snapshots of what’s going on in your brain.
- Being Present – Staying connected with the present moment can help reduce unnecessary anxiety. Rather than worrying incessantly about the past or future, living in the present brings full attention and awareness to the life you are actively experiencing before your eyes.
- Self-As-Context – Perspective is extremely important; it takes time to understand that you are not your thoughts or actions, instead you are the observer of those thoughts and actions.
- Values – Taking a step back and identifying what truly matters to you can help clarify your thoughts, providing a moral compass for yourself to follow when uncertainty arises.
- Committed Action – Making committed, value-based actions, means working towards your values and goals. In turn this creates consistency and purpose, which leads to a more meaningful, mindful life.
In addition to these 6 principles: the 4 A’s of ACT provide a strong framework for treatment as well.
- Acknowledging means noticing any negative thoughts, while withholding any judgement
- Allowing means letting internal experiences happen without trying to change or suppress them
- Accommodating those thoughts means making space for them, while also keeping in mind value-oriented goals
- Appreciation means recognizing the purpose and guidance that these emotions can offer
Although not an ACT specific treatment, the 3-3-3 anxiety rule can be a helpful tool that facilitates the healing process. This technique involves naming 3 things you see, 3 sounds you hear, and moving 3 parts of your body.
Conclusion
Well, how do you know whether or not ACT is for you? The good thing is, that there are no specific requirements for ACT, and it’s a treatment that emphasizes psychological flexibility more than other alternative treatments. When choosing acceptance and commitment therapy, you’re taking control of your life and living a meaningful life. Schedule depression therapy now to start healing.
