We all know that life is hard, especially in 2024. If we had a dollar for every time we’ve heard or said something about “these unprecedented times”, we’d all be swimming in dollar bills. And that’s just talking about the big picture, the stuff we’re dealing with collectively – politics, the weather, the economy, you know – the world. That doesn’t even take into account our individual lives, the things that go on behind closed doors, the heartache that we’re all facing quietly and don’t complain about because we know that everyone else is fighting their own battles – caring for elderly loved ones, dealing with a health scare, struggling with your faith, financial problems, a co-worker who you would just as soon never see again. The list goes on and on. Is there light at the end of the tunnel? Is there a way to handle everything life keeps throwing at us and still function as a normal person? Normal is a relative term. But we do think that there’s hope. Acceptance and Commitment Therapy (ACT) can help.
What is Acceptance and Commitment Therapy (ACT)?
Acceptance and Commitment Therapy (ACT) is a powerful form of psychotherapy designed to help us embrace life’s challenges while staying true to our personal values. Unlike traditional therapeutic approaches that often focus on eliminating symptoms, ACT emphasizes acceptance and mindfulness as tools for improving psychological flexibility and overall well-being. This therapeutic approach encourages us to accept uncomfortable thoughts and feelings without judgment and to commit to actions that align with our values. The goal of ACT is psychological flexibility. The truth is, this is actually a goal most people have in life without the fancy science term. Psychological flexibility is the ability to “make contact with experiences in the present moment fully and without defense” (Steven Hayes).
In ACT, the emphasis is on living a meaningful life despite the presence of difficulties. By integrating mindfulness techniques, ACT helps us become more aware of our thoughts and emotions, fostering a deeper connection to the present moment. This heightened awareness enables us to take meaningful actions that are in line with our values, leading to a more fulfilling and purpose-driven life.
For more about how therapy, mental health, and values are all related check out these blogs:
Do I Have to Be Good at Mindfulness to Benefit from ACT?
A common misconception about ACT is that we must be skilled in mindfulness to benefit from it. However, this is not always the case. Acceptance and Commitment Therapy is not about perfecting mindfulness; it’s about embracing our journey with self-awareness and compassion. The goal of ACT is to help us become more aware of our thoughts and feelings without judgment, and to increase our psychological flexibility, allowing us to navigate life’s challenges with greater ease.
During an Acceptance and Commitment Therapy session, your therapist will tailor mindfulness techniques to suit your comfort levels and preferences. This personalized approach ensures that everyone can benefit from the therapy, regardless of prior experience with mindfulness practices. By focusing on values and taking meaningful actions, ACT can help us develop a greater sense of control over our lives, even when faced with uncertainty and discomfort.
Take Sarah for example. She’s always been a perfectionist and prided herself on her ability to plan, organize, and execute tasks flawlessly. But, like most of us, life has been throwing her some curveballs lately, leaving her feeling overwhelmed and anxious. The feeling of being out of control and without a plan was new for her and she didn’t know what to do with the increasing anxiety it was causing her daily. She hated feeling flustered and unable to think clearly when stressful situations came up at work.
Her therapist suggested Acceptance and Commitment Therapy. After going over the basics and reminding Sarah of her values when it comes to work – collaboration, creativity, and integrity – she was able to approach the next day’s stress with a more compassionate and calmer demeanor. She knew she didn’t have time to stop everything and practice mindfulness, but she did have time to take a few deep breaths, grounding herself in the moment. Together with her team, she was able to stave off anxiety and brainstorm solutions to tackle the stressful situation without panic.
Accepting the Things You Cannot Change
One of the core principles of ACT is the concept of acceptance. Acceptance is not about giving up or resigning ourselves to a difficult situation; rather, it is about finding peace amid life’s uncertainties. Learning to accept things we cannot change is a crucial step toward building resilience and inner strength. If the famous Serenity Prayer is ringing in your ears right now, you’ve probably already practiced a bit of ACT without even realizing it. “God grant me the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to know the difference.” This invocation has been used every place from churches to graduation cards, and perhaps most popularly by those in recovery from substance abuse and alcohol.
Acceptance begins with acknowledging our feelings and embracing them without judgment. By recognizing and validating our emotions, we can start to focus on what we can control and let go of what we can’t. This shift in perspective can lead to a newfound sense of freedom and empowerment, allowing us to navigate life’s challenges with greater resilience and clarity.
Can Sarah control every detail at work? Of course not. She can’t control the way her teammates behave. She can’t control how vendors do business. She can’t control the way her customers react to the work she delivers. She can only control herself and the work she does. That’s all any of us can do. Perfectionism is the enemy of progress.
Start Your Journey with ACT
If we’re curious about how Acceptance and Commitment Therapy can help you embrace life’s challenges and align your actions with your values, consider booking a session with one of our therapists in Scottsdale or online in Arizona, Oregon, Washington, or Tennessee. By starting this journey, you can cultivate greater well-being, psychological flexibility, and a deeper connection to your true self.
