Are you tired of the negative thoughts and fears that come to your mind on some days? Do you find yourself thinking things like, "I'm not okay," or "I can't do this?" Actually, we all have these thoughts. It's very normal. But what if these thoughts start to control our lives? That's when we need help. Today we're going to talk about a type of psychotherapy that can be very helpful at times like these.
What is this ACT?
ACT is short for Acceptance and Commitment Therapy . It is a form of psychotherapy. Simply put, this therapy involves learning to accept and stop fighting your negative thoughts and feelings. Then, instead of letting them control you, you focus on working on the things that are truly important to you (your values) .
Imagine you have a presentation to make at the office. It's normal to think, "Oh, I'm scared, I'm going to fail this." The ACT method teaches you to accept this thought rather than fight it. It teaches you to think, "Okay, I feel scared, that's normal. But I'll practice and build my confidence before the presentation."
In this method, we learn that our emotions are a part of who we are as human beings. Instead of fighting those emotions, we learn to live with them.
What conditions does this treatment help with?
ACT therapy can help provide relief for a variety of mental health issues, including:
- Addiction
- Alcohol use disorder
- Anxiety disorders
- Depression
- Eating disorders
- Unwanted thoughts and actions (Obsessive-compulsive disorder - OCD)
- Post-traumatic stress disorder (PTSD)
- Social anxiety disorder
- Stress
In addition, this treatment method is very helpful for someone living with a chronic disease like cancer, and therefore facing the challenges that come with life.
But remember, this treatment is not usually the first line of treatment for these conditions. It is often used as an adjunct or second-line treatment , along with other medications your doctor may prescribe.
The 6 main steps of ACT therapy
ACT therapy is based on six core processes. The process involves practicing these one by one and incorporating them into your life. It's like juggling. First, you practice holding one ball. Once you get used to it, you add another. Over time, you will be able to control all 6 balls at once. Let's see what these 6 steps are.
| Core Process | Let's understand it simply (Simple Explanation) |
|---|---|
| 1. Acceptance | Accepting that you will have thoughts and feelings of any kind, good, bad, or normal. Allowing them to come without fighting them. |
| 2. Cognitive Defusion | Understanding that bad thoughts are just 'thoughts', not 'reality'. When a thought comes, practice looking at it as an outsider, saying, "I'm having this thought." |
| 3. Living in the present (Being Present) | Focusing on what is happening in the present moment, without worrying about what ifs. Practicing mindfulness. |
| 4. You are bigger than your thoughts (Self-as-Context) | Understanding that you are not just a person made up of your experiences, thoughts, or feelings. You are a person who experiences and observes all of this. |
| 5. Identifying Values | What is truly important to you in life? (e.g., being kind, being a good friend, being creative). Identifying your own values, without the influence of others. |
| 6. Committed Action | Set goals that will make a difference in your life, in line with the values you have identified, and work towards them. Even if you feel scared or sad, move forward for those values. |
What are the benefits of this treatment?
The main benefit of ACT therapy is the development of psychological flexibility . That is, the ability to live with your emotions and in accordance with your values, rather than letting them control your life.
Other advantages are:
- Having a clear mind
- Reduced symptoms of depression, anxiety, and stress
- Having a desire to set goals in life and work towards them
- Improved quality of life and ability to perform daily activities
Are there any risks with this treatment?
As with any psychotherapy treatment, you will be asked to bring out thoughts and feelings that you may not want to face, which can make you feel uncomfortable, tired, or sad at times. This is very normal.
With some mental health conditions, there can be a risk of suicidal thoughts. If you have these thoughts during treatment, it is extremely important to tell your therapist or doctor. In such a difficult situation, go to the nearest hospital emergency room (ETU) immediately or talk to someone you trust. Remember, you are not alone in this journey.
How long will this treatment be needed?
There is no exact time frame for this, as it varies from person to person. Your therapist will give you a rough idea of this during your first session. Typically, you may need to meet once a week, for a few weeks, or for a few months.
The most important thing is that the results you get from this are based on the effort you put in. This is not magic. It's like practicing a sport. You can't win a game without practicing. You need to practice these things you learn at home too. Only then will these methods become a part of your life.
Take-Home Message
- ACT is a therapy that teaches you to stop fighting negative thoughts and feelings, accept them, and live according to your values.
- This is a process that requires training and involves 6 main steps.
- This is not something that will give you results overnight. Your dedication and practice are essential to succeed.
- It's normal to feel emotionally drained and uncomfortable during treatment. But you're not alone. Always talk openly about it with your therapist or doctor.
💬 අදහස් (0)
තවමත් කිසිදු අදහසක් පළ කර නොමැත. ඔබේ අදහස පළමු වරට මෙහි එක් කරන්න.
ඔබේ අදහස එක් කරන්න