Acceptance and commitment therapy (ACT) is a form of psychotherapy that is action-oriented. It stems from cognitive behavioral therapy, although the two are not the same, and therefore, are not interchangeable.
The theory behind ACT is that it is counterproductive to our own internal contentment to try to control painful emotions or psychological experiences, because suppression of these feelings ultimately leads to more anxiety and distress. ACT suggests we can change the way in which we think and behave by focusing on mindful behavior and our personal values and making a commitment to ourselves to take action. By learning to accept psychological experiences, an individual can commit to changing his or her emotional state.
Individuals who utilize ACT therapy learn to stop avoiding, denying, and struggling with their inner turmoil. They learn to accept the presence of these negative emotions and come to believe they are simply appropriate responses to certain situations that are often unavoidable. They don’t linger in this negativity, but rather, understand that it shouldn’t prevent them from moving forward in a healthy way.
When we can genuinely accept that negative responses are “normal” and to be expected, we can begin to accept the root cause(s) of these responses and commit to making necessary changes. ACT has proven to be successful in treating not only PTSD, but workplace stress, test anxiety, social anxiety, clinical depression, obsessive-compulsive disorder, sleep deprivation, and psychosis. It has also long been used to minimize chronic pain and diabetic symptoms, and to aid in substance abuse recovery.
So, How Does it Work?
Often with the help of a licensed therapist, we can begin to intently listen to our own inner monologue, or “self-talk,” and recognize the ways in which we respond mentally and emotionally to trauma, problematic circumstances or relationships, or our own physical limitations. Then, we can decide if an issue is changeable and take immediate action to change it or must be accepted for what it is. If it’s not changeable and must be accepted, we can focus on how to make behavioral changes instead.
Jobs, living arrangements, schools, activities, and the like may be considered changeable, while physical limitations may not be. However, there is no hard and fast formula for categorizing what is or isn’t changeable, and sometimes those things that initially seem changeable aren’t and must simply be accepted. Each individual will have a unique set of things that are and are not changeable.
Once you’ve summoned the courage to face and accept your current issues, you will make a commitment to stop fighting your past and your emotions and, instead, start practicing positivity. You will identify ways in which you can alter your behavior and mindset to develop confidence and optimism and work toward tangible goals.
The ability to successfully use ACT therapy to change our lives depends on how psychologically flexible we can be. This is not intuitive and will take practice. We must remain open and receptive to our negative thoughts, emotions, and behaviors in the process, which can be exhausting at first. But, in the end, our ability to accept their presence and take the action steps necessary to move forward will allow us to heal fully.