In this month’s blog post I thought I would share a mindfulness based therapy that particularly resonates with me. My wonderful friend Kate James introduced it to me a number of years ago and I’ve been enjoying revisiting it as part of my studies. You may already be familiar with Acceptance and Commitment Therapy (ACT) – pronounced ‘act’ – but if not I hope you enjoy this very brief introduction. It is a very accessible and practical approach that I think can benefit everyone.
The primary goal of ACT is to create a rich and meaningful life while accepting the pain and difficulty we all inevitably confront during our lives. ACT incorporates an eclectic mix of metaphor, paradox, mindfulness and values-guided exercises and has proven very effective in the treatment of a wide range of conditions including, but not limited to, depression, anxiety, chronic pain and stress.
Unlike many therapies, ACT doesn’t attempt to change, avoid, suppress or control negative inner experiences such as anxiety, fear and negative thoughts. Instead, it is about accepting and learning to reduce the impact and influence of negative inner experiences, through the use of mindfulness techniques, and taking action towards a meaningful and valued life in spite of them.
There are two main processes that ACT focuses on:
1. Acceptance of unwanted inner experiences – realising that the more we try to avoid or get rid of unwanted or unpleasant inner experiences (such as fear and anxiety) the more we increase our suffering and are less likely to take action in line with our values;
2. Commitment and action towards living a valued life – clarifying what you value most in life; what is most important to you deep in your heart; what sort of person you want to be; what is significant and meaningful to you; what you want to stand for in life and taking action in line with these values.
At its essence, ACT is about following your heart in the face of difficult thoughts, feelings and sensations. As Russ Harris, an Australian psychologist who provides training in ACT and the author of the highly acclaimed and accessible book ‘The Happiness Trap‘ (I highly recommend it!) says “If I had to summarise ACT on a t-shirt it would read:
‘Embrace your demons, and follow your heart’.”
ACT has helped, and continues to help, me accept and sit with the anxiety and self doubt I still experience when I put myself in situations in which I know I will be judged – running a hike or meditation class, sitting an exam or giving a presentation to name a few. Tempting as it is to avoid these situations, they are extremely important to me and doing them in spite of my fears enables me to create meaning in my life.
If you are interested in learning more about ACT and applying it to your own life there are some wonderful free resources and worksheets available here.
