Acceptance and Commitment Therapy (ACT)
Acceptance and Commitment Therapy (ACT) can be used to address various mental health conditions, such as anxiety, low self-esteem, and OCD (if used as a complementary approach to ERP therapy). ACT is a type of psychotherapy that aims to help individuals accept what is beyond their control and commit to actions that enrich their lives. The focus is to improve psychological flexibility, which means being more aware of the present moment and deciding whether to change or continue behavior based on personal values.
Below is a brief description of the 6 Core Principles of ACT aimed to improve psychological flexibility and overall wellbeing:
Acceptance
Acceptance is learning to embrace psychological experiences, thoughts, and feelings without trying to avoid or change them.
Cognitive Defusion
Cognitive defusion reduces the effect of negative thoughts by observing them without getting consumed by them or assigning a factual meaning to them. For example, if someone was having the thought “I’m a failure,” they would instead say to themselves, “I notice I’m having the thought that I’m a failure.” The aim is to lessen the control these thoughts have on us, not erase them entirely.
Being Present
Being present involves staying connected with your thoughts, feelings, and physiological experiences in a non-critical way. The aim is to engage with life more openly, leading to adaptable behavior aligned with personal values. This is done by letting values guide actions and using language to observe experiences rather than judge them.
Self as Context
Self as Context emphasizes that individuals exist beyond the realm of their thoughts and emotions. By acknowledging the act of noticing one's thoughts and emotions or becoming aware of one’s consciousness, individuals can detach themselves from getting entangled in their thoughts and emotions.
Values
Values are qualities that guide our actions and are chosen purposefully. Values help you decide on life directions in areas like relationships, work/school, health, and spirituality. This focuses on making choices based on personal values instead of fears, social pressure, or blindly following others. Aligning your actions with your values can lead to a more meaningful life.
Committed Action
Committed Action is the foundation of living a purpose-driven life. It involves the practice of aligning your actions with your core values, even during setbacks and challenges. By embracing committed action, you equip yourself with essential skills for enhancing psychological flexibility.
These skills empower you to navigate life's obstacles with resilience, enabling you to cultivate a fulfilling and purposeful existence.
If you think you would benefit from learning how to use ACT to address your concerns, reach out for a free 15-minute consultation to determine if I may be a good fit for your treatment needs.