When I first read about Acceptance and Commitment therapy I have to say that it made more sense to me than pretty well any other approach I’ve studies that addresses anxiety. As a society, we’re pretty much conditioned to look for ways to reduce unpleasant symptoms. If you’re experiencing anxiety you will want to make that anxiety go away, and one of the best ways is to simply avoid situations that triggers anxiety or makes it worse. But is that really good for you? Intuitively we know that it isn’t. If you avoid school, my job, or an important issue in my life how could that actually be beneficial. It actually means that you are closing off important parts of your life because of the symptoms. In short, anxiety is controlling you.
The goal of Acceptance and Commitment therapy is quite different than many other anxiety reduction approaches. It is to increase psychological flexibility so that one can be fully present in the moment and act according to whether the action taken is in line with one’s values – regardless of uncomfortable sensations or distorted thinking. Dealing with emotions this way means that you are willing to acknowledge that life can be challenging, and your thinking can be unproductive, but that when you actually look at what you value and wish to achieve, moving forward means being aware of some of the challenges – including symptoms of anxiety – but recognizing that what you achieve is based on what is really important for you to achieve —- a fuller life that is not controlled by symptoms.
If you ask the most successful people in your life how they move forward despite their anxiety and self doubt they will often say that the just push through it all because they know where they want to end up.
The following are the core principles of Acceptance and Commitment Therapy:
- Cognitive defusion: Learning to perceive thoughts, images, emotions, and memories as what they are, not what they appear to be.
- Acceptance: Allowing the thoughts to come and go without changing them.
- Contact with the present moment: Being open and aware in the present moment.
- Observing the self: Observing everything that is the self which includes thoughts, feelings, and sensations
- Values: Discovering what is most important to the true self. What one values and wants to create.
- Committed action: Setting goals according to values and carrying them out responsibly.
It’s really about finding balance but still moving towards what you want in your life.
