Can we learn to live with what is in our hearts? (Acceptance and Commitment Therapy - ACT)

We all have different thoughts coming and going in our minds, don't we? Sometimes we get stuck with bad thoughts and sad feelings for a long time. Things like "Why is this happening to me?" and "I'm such a failure" make us sad. So, today we are talking about a wonderful psychotherapy method that helps us move forward with the values ​​of life, without running away from these thoughts.

Simply put, what is this ACT?

Acceptance and Commitment Therapy (ACT) is a psychotherapy method that helps you accept your distressing thoughts and feelings, rather than fighting them, and at the same time, help you live a meaningful and fulfilling life.

This focuses on two main things:

1. Acceptance: Accepting that your thoughts and feelings are a normal response of your mind to certain situations.

2. Commitment: Committing to making the necessary changes in your life that align with your values.

Imagine that you have a big presentation to give at the office. You might think, "Oh, I'm so scared, I'm going to fail this." It's normal to feel scared and anxious at times like this. Through ACT, you learn to look at this thought in a different way. You can think, "I'm scared, but that's normal. I've practiced well before the presentation and I'm going to face it with confidence."

Throughout this therapy, you learn that your emotions are a normal part of being human. You learn how to think in ways that help you achieve your own personal goals.

What conditions does this treatment help with?

ACT therapy can help you manage the following mental health conditions:

• Addiction
• Alcohol use disorders
• Anxiety disorders
• Depression
• Eating disorders
• Obsessive-compulsive disorder (OCD)
• Post-traumatic stress disorder (PTSD)
• Social anxiety disorder
• Stress
• Substance use disorders

Additionally, this treatment method can help someone living with a long-term or complex illness, such as cancer, cope with the impact it has on their daily life and future.

Who is this treatment best suited for?

Anyone can participate in ACT therapy, but studies have shown that it is most effective for young children and adults . This is because it requires you to use 'abstract thinking'. This means the ability to understand concepts and ideas that are not visible or tangible. This can be a little difficult for young children to understand.

What happens during a therapy session?

During your first session, you will meet with a therapist. For example, this could be a psychologist. There, he or she will ask you questions about who you are and what your goals are. They will also explain what you can expect from the therapy, how long the sessions will last, and what will be done in each session.

At first, you will receive a lot of information, and it may feel a little overwhelming. However, at the beginning of each session, you will be reminded of what was discussed the previous week, so you will not forget it. You will also have the opportunity to ask questions at any time.

ACT therapy focuses primarily on learning more about yourself and your values ​​in life. Therefore, you will be trained in a variety of exercises and techniques.

• Set your own personal goals and achieve them.
• Be more mindful of the present moment.
• Define what your values ​​are in life.
• Explore your thoughts and feelings.
• Change your behavior as needed.

What are the 6 basic processes of ACT therapy?

ACT therapy is based on six key processes. These should be incorporated into every exercise you do. It's like a game of catch-and-throw. You can start with one ball. Once you get used to it, you can add another. Over time, you will be able to catch all six balls at once. It doesn't matter if a ball falls to the ground or if it takes a while to add another ball. Your therapist will help you.

When all six of these processes come together, you can achieve a state called 'psychological flexibility.' That is, your behavior is governed not by your emotions, but by your values.

What are the benefits of ACT therapy?

The biggest advantage of this is, as we said before,Developing 'psychological flexibility'. That is, you can understand how your emotions affect your life, but you don't get bogged down by them. You learn to accept the things you can control and live in accordance with your values.

Other benefits may include:

• Having a clear mind.
• Reduction in symptoms such as depression, anxiety, and stress.
• A willingness to set your own goals and work towards them.
• Improved quality of life and functioning.

Are there any risks to this treatment?

When you participate in any psychotherapy, you have to let out your deepest thoughts. This can be a difficult and uncomfortable experience. Because you have to face your thoughts and feelings directly, it is normal to feel tired and overwhelmed at times.

Also, when dealing with an underlying mental health condition, there may be a risk of suicidal thoughts. Your therapist can help you deal with these thoughts.

How long will I have to take this treatment?

Because each person's goals and reasons for seeking treatment are different, it's impossible to give a specific timeframe that works for everyone. During your first session, your therapist will give you a rough idea. Typically, you'll meet once a week for a few weeks.

The most important thing is that you get results based on the effort you put in. Therapy is not easy, and results don't happen overnight. It's like practicing a sport - you can't win a match without practicing. To reach your personal goals, you have to work hard and train your brain in new ways.

If you feel like you're having a hard time with this and can't reach your goals, talk openly about it with your therapist. They can help you get back on track, or try new approaches that better align with your values.