Techniques For Acceptance & Commitment Therapy (ACT)

December 31 2022 TalktoAngel 0 comments 2693 Views

ACT, a mindfulness-based therapy, encourages people to embrace their thoughts and feelings, rather than run away from them or push them away. Acceptance and Commitment Therapy techniques encourage acceptance, not avoidance.

Acceptance and Commitment Therapy (ACT) is based on Relational Frame Theory. This theory proposes that language and cognition are built upon the ability of humans to relate. RFT examines the context in which rational behavior change strategies are implemented based on principles from behavior analysis. RFT examines the interaction of people with their social and natural environments (contexts) to gain an understanding of the power and importance of language and verbal behavior. Psychopathology can be explained by the human tendency to avoid negative evaluations of private events (what we think or feel). ACT reveals the ways language can trap clients into trying to wage war on their inner lives. Through in-person or Online Counselling sessions, clients learn to redefine and accept private events, gain clarity about their values, and make the commitment to change.

Techniques

With ACT metaphors, paradoxes, and experiential exercises are often used. Many interventions in the ACT are creative, playful, and clever. ACT protocols can range from quick interventions that last a few minutes to longer sessions. Below are some of the many techniques used in ACT.

1. Contact (connection), with the moment

The first ACT technique is about allowing ourselves to feel sensations, feelings, and thoughts. It involves contacting the present moment. This means that we live in the moment, focus on what is happening, and bring full awareness to the experience of the present and now. It requires openness, curiosity, and openness. Instead of dwelling on the future or worrying about it, we can be deeply connected to what is happening right now. We can be fully involved in what we do when we have a connection.

2. Acceptance techniques can be used to reduce the desire to avoid certain situations. In this therapy, the focus is given to "unhooking"— with an understanding that thoughts and feelings may not always lead to actions. These techniques are often done "in-vivo", structuring experiences in session. It is important to distinguish between thoughts, emotions, and experiences.

Acceptance means allowing unpleasant feelings, sensations and urges to be there, rather than trying to suppress them or push them aside. We find they are less bothersome when we open up to them and allow them to go.

3. Cognitive diffusion refers to thinking and experiencing as an ongoing behavioral process that is not an end result. These techniques are intended to show that thoughts are not always realities, but thoughts. You might be asked to sit next to your client and place each thought or experience in front of you in order to "defuse &demineralize."

4. Value system is a choice. It reveals what they value for their own sake. What gives life meaning? It is important to help clients distinguish between a value and a goal. Then, they can choose and declare their values and then set behavior tasks that are related to those values. It's about identifying what is most important to us from the deepest parts of ourselves. This involves asking ourselves what kind of person we desire to be and what our values are. Your values guide your life and inspire you to make important changes. We feel more fulfilled and joyous when we are guided by our values.

5. The concept of Self as Context teaches clients to see their identity apart from their experience. The powerful aspect of human consciousness is the Observing Self or self as context. It is possible to connect to it and gain a transcendent sense of self. This continuity of consciousness is unchanging, always present, and invulnerable to harm.

6. Commitment to Action – The ultimate objective of ACT is to help clients/patients commit to new workable actions that will better help them in achieving their long-term goals by being sincere to their values. We all are aware that negative thoughts are an integral part of our life, it is action to these negative thoughts really matters in fulfilling goals. Taking concerted action is the final part of ACT that empowers patients to overcome their negative emotions and improve their lives.

The Benefits of ACT

Your own certified Online Counsellor or ACT therapist can guide you through Acceptance and Commitment Therapy exercises to help young adults focus on their breathing and learn how to be more aware of their thoughts and feelings. They are able to be present with any physical sensations, such as tightness, rapid heartbeat, or sinking stomach, that accompany their emotions.

Young adults can learn to manage difficult emotions and sensations by learning to let go of trying or running from them and help in overcoming anxiety, depression, and the relationship between partners. ACT therapy from the Best Psychologist in India at TalktoAngel an Online Counselling platform in India helps young adults to learn how to be present at the moment, rather than focusing on the future or imagining what the future might hold.

Contribution by: Dr (Prof) R K Suri, Best Cognitive Behaviour & ACT Therapist & Mr. Utkarsh Yadav