Yu taya wit di bad tin dɛn we yu de tink ɛn fred we kin kam na yu maynd sɔm dez? Yu kin si yusɛf de tink tin dɛn lɛk, "A nɔ fayn," ɔ "A nɔ ebul fɔ du dis?" Fɔ tru, wi ɔl kin tink bɔt dɛn tin ya. I rili nɔmal. Bɔt wetin wi go du if dɛn tin ya we wi de tink bɔt bigin fɔ kɔntrol wi layf? Na da tɛm de wi nid ɛp. Tide wi go tɔk bɔt wan kayn saykotɛrapi wae kin rili ɛp pan tɛm lɛk dis.
Wetin na dis AKT?
ACT na shɔt fɔ Akseptɛns ɛn Kɔmitmɛnt Tɛrapi . Na wan kayn we fɔ mɛn pɔsin in maynd. Fɔ tɔk am simpul wan, dis tritmɛnt min fɔ lan fɔ aksept ɛn stɔp fɔ fɛt di bad tin dɛn we yu de tink ɛn fil. Dɔn, instead fɔ lɛ dɛn kɔntrol yu, yu de pe atɛnshɔn fɔ wok pan di tin dɛn we rili impɔtant to yu (yu valyu dɛn) .
Imajin se yu gɛt prɛzɛntɛnshɔn fɔ mek na di ɔfis. Na nɔmal tin fɔ tink se, "O, a de fred, a go fel dis." Di ACT we de tich yu fɔ aksept dis tink pas fɔ fɛt am. I de tich yu fɔ tink se, "Okay, a fil se a de fred, dat na nɔmal tin. Bɔt a go praktis ɛn bil mi kɔnfidɛns bifo di prɛzɛntɛnshɔn."
Insay dis we, wi kin lan se wi filin na pat pan udat wi bi as mɔtalman. Bifo wi fɛt dɛn filin dɛn de, wi kin lan fɔ liv wit dɛn.
Us kɔndishɔn dɛn dis tritmɛnt de ɛp fɔ du?
ACT tritmɛnt kin ɛp fɔ gi rilif fɔ difrɛn kayn mɛntɛl hεlth prɔblɛm, lɛk:
- Adikshɔn
- Dizayd fɔ yuz rɔm
- Di prɔblɛm dɛn we kin mek pɔsin wɔri
- Pwɛl at
- Di prɔblɛm dɛn we pɔsin kin gɛt we i de it
- Tin dɛm wae yu nɔr want fɔ tink ɛn du (Obsessive-compulsive disorder - OCD) .
- Pɔst-traumatik strɛs disɔda (PTSD) .
- Sɔshial wɔri disɔda
- Strɛs
Apat frɔm dat, dis tritmɛnt we dɛn kin du kin rili ɛp pɔsin we de liv wit wan sik we nɔ de mɛn lɛk kansa, ɛn dat mek i de gɛt prɔblɛm dɛn we kin kam wit layf.
Bɔt mɛmba se dis tritmɛnt nɔr kin bi di fɔs tritmɛnt fɔ dɛn sik ya. Bɔku tɛm dɛn kin yuz am as adjɔnt ɔ sɛkɔn layn tritmɛnt , wit ɔda mɛrɛsin dɛn we yu dɔktɔ kin gi yu.
Di 6 men step dɛm fɔ ACT tɛrapi
ACT tεrapi de bays pan siks kכr prכsεs dεm. Di prɔses involv fɔ praktis dɛn wan bay wan ɛn intagret dɛn na yu layf. I tan lɛk se yu de jɔg. Fɔs, yu kin praktis fɔ ol wan bɔl. We yu dɔn yus to am, yu kin ad ɔda wan. As tɛm de go, yu go ebul fɔ kɔntrol ɔl di 6 bɔl dɛn wan tɛm. Lɛ wi luk wetin na dɛn 6 step ya.
| Di Kɔr Prɔses | Mek wi ɔndastand am simpul wan (Simple Explanation) |
|---|---|
| 1. Fɔ gri wit wetin yu de du | Fɔ gri se yu go gɛt ɛni kayn tin fɔ tink ɛn fil, gud, bad, ɔ nɔmal. Fɔ alaw dɛn fɔ kam we yu nɔ fɛt dɛn. |
| 2. Kɔgnitiv Difyushɔn | Fɔ ɔndastand se bad tin na jɔs ‘tink’, nɔto ‘rial tin’. We wan tinkin kam, praktis fɔ luk am lɛk pɔsin we de na do, se, "A de gɛt dis tink." |
| 3. Fɔ liv insay di tɛm we wi de naw (Being Present) . | Fokus pan wetin de apin na di prɛsɛn mɔnt, witout wɔri bɔt wetin ifs. Praktis fɔ tink gud wan. |
| 4. Yu big pas wetin yu de tink (Self-as-Context) . | Fɔ ɔndastand se yu nɔto jɔs pɔsin we yu mek wit di tin dɛn we yu dɔn ɛkspiriɛns, di tin dɛn we yu de tink bɔt, ɔ di we aw yu de fil. Yu na pɔsin we de ɛkspiriɛns ɛn wach ɔl dɛn tin ya. |
| 5. Fɔ No di Valyu dɛn | Wetin rili impɔtant to yu na layf? (e.g., fɔ bi gud, fɔ bi gud padi, fɔ bi kriet). Fɔ no yu yon valyu, we ɔda pipul dɛn nɔ go afɛkt yu. |
| 6. Akshɔn we dɛn dɔn du | Sɛt gol dɛn we go mek difrɛns na yu layf, we go gri wit di valyu dɛn we yu dɔn no, ɛn wok fɔ du dɛn. Ivin if yu fil se yu de fred ɔ yu at pwɛl, go bifo fɔ dɛn valyu dɛn de. |
Wetin na di bɛnifit dɛn we dis tritmɛnt de gi?
di men bεnεfit fכ ACT tεrapi na di divεlכpmεnt f כ saykolojik fleksibiliti . Dat min se, fɔ ebul fɔ liv wit di we aw yu de fil ɛn fɔ du wetin yu valyu, pas fɔ lɛ dɛn kɔntrol yu layf.
Ɔda bɛnifit dɛn we wi kin gɛt na:
- Fɔ gɛt klia maynd
- Ridyus sayn dɛm fɔ pwɛl hat, wɔri, ɛn strɛs
- Fɔ gɛt di want fɔ sɛt gol dɛn na layf ɛn wok fɔ du dɛn
- Impruv kwaliti fɔ layf ɛn ebul fɔ du ɛvride wok
Ɛni risk de fɔ dis tritmɛnt?
Jɔs lɛk ɛni saykotɛrapi tritmɛnt, dɛn go aks yu fɔ briŋ yu maynd ɛn filin wae yu nɔr want fɔ gɛt, wae kin mek yu nɔr fil fayn, taya, ɔr sɔri sɔmtɛm. Dis na tin we rili nɔmal.
Wit sɔm kayn mɛntɛl hεlth, de risk kin de fɔ tink bɔt fɔ kil insɛf. If yu gɛt dɛn tin ya we yu de tink bɔt we yu de trit yu, i rili impɔtant fɔ tɛl yu tritmɛnt ɔ dɔktɔ. If dis kayn tin tranga, go na di ɔspitul imejensi rum (ETU) we de nia yu wantɛm wantɛm ɔ tɔk to pɔsin we yu biliv. Mɛmba se nɔto yu wangren de du dis waka.
Aw lɔng dɛn go nid dis tritmɛnt?
Nɔr patikyula tɛm nɔr de fɔ dis, bikɔs i kin difrɛn frɔm wan pɔrsin to ɔda pɔrsin. Yu thɛrapist go gi yu wan rough idea fɔ dis durin yu fɔs sɛshɔn. Bɔku tɛm, yu go nid fɔ mit wan tɛm insay di wik, fɔ sɔm wiks, ɔ fɔ sɔm mɔnt.
Di tin we impɔtant pas ɔl na dat di tin dɛn we yu kin gɛt frɔm dis kin kɔmɔt frɔm di tray we yu de tray.Dis nɔto majik. I tan lɛk se yu de praktis wan spɔt. Yu nɔ go ebul fɔ win gem if yu nɔ praktis. Yu nid fɔ praktis dɛn tin ya we yu de lan na os bak. Na da tɛm de nɔmɔ dɛn we ya go bi pat pan yu layf.
Mɛsej we dɛn kin kɛr go na os
- ACT na tritmɛnt wae de tich yu fɔ stɔp fɔ fɛt di bad tin dɛm wae yu de tink ɛn fil, aksept dɛm, ɛn liv yu layf akɔdin to yu valyu dɛm.
- Dis na prɔses we nid fɔ tren ɛn i gɛt 6 men tin dɛn.
- Dis nɔto sɔntin we go gi yu rizɔlt wan nɛt. Yu dedikeshɔn ɛn praktis impɔtant fɔ mek yu go bifo.
- Na nɔmal tin fɔ fil se yu nɔr de fil fayn ɛn nɔr fil fayn we yu de trit yu. Bɔt nɔto yu wan de. Ɔltɛm tɔk opin wan bɔt am wit yu tritmɛnt ɔ dɔktɔ.
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