Acceptance and Commitment Therapy
Acceptance and Commitment Therapy (ACT) is a form of cognitive behavioral therapy (CBT) that emphasizes that change is possible through acceptance and commitment.
Rather than identifying certain thoughts and behaviors as problematic, ACT addresses the futility of trying to control things that cannot be controlled. Initially, the aim of treatment is to become more willing to have a range of experiences.
In essence, we strive for greater flexibility.
Control is the problem … not the solution
You can probably relate to the frustration that comes from trying to control negative emotions.
Perhaps you think, I would like to be less anxious, control my anger, or be happier.
Yet, despite your best efforts, you can only get so far. In fact, the more you try to not feel anxious or sad, the feelings seem to intensify and grow.
The ACT stance is that efforts to control emotional states and thoughts often contribute to the problem. In a way, we create our problems by trying to control our internal experience moment by moment. Controlling internal states is not realistic. Even holding the expectation or belief that we are “in control” leads to frustration and disappointment. At some level we know, we are not in control of our internal states.
Valued directions - Make a commitment
Once we give up efforts to control our experience, what do we do? ACT encourages us to determine their values and to act in ways that are consistent with our values. It means doing what is important, even if we feel anxious, angry, or unhappy.
Are you tired of feeling chronically anxious, depressed, or angry?
Do you feel like you’ve tried everything but nothing has worked?
Do you worry that your negative emotions are holding you back or getting in the way?
ACT offers a new perspective to dealing with emotional problems. It involves a lot of hard work to make these kinds of shifts in one’s perspective. However, it can be quite rewarding and effective. To learn more about this form of treatment, contact a CBT therapist.
