12/27/2023 0 Comments Acceptance and change therapy![]() changing “No one likes me” to “I’m having the thought that…” Learning to recognise a thought for what it is.Saying a difficult thought aloud over and over until its meaning vanishes and only the sound remains.That’s because it encourages you to commit to working with your issues head-on and move closer to difficult feelings, rather than trying to stuff them away.ĪCT teaches you how to become more inquisitive of your thoughts, and also techniques for how to diffuse them.ĭifferent techniques for this might include: This type of therapy is particularly helpful if you have a tendency to shy away from or avoid life’s problems. Using acceptance, commitment, mindfulness skills and behaviour-change strategies, ACT’s focus is to help you accept the realities of life and to accept thoughts for what they are – just thoughts. Imagine what it would feel like to simply accept life as it is – the good and the bad – rather than fight against it? That’s exactly what this type of therapy is all about.Īt its core, ACT is a mindfulness-based therapy with the primary goal of increasing psychological flexibility and helping you build a life that fits in line with your values, and feels authentically you. “ The only way out is through” – Robert Frost In order to get a better understanding of how this looks in therapy, we’re going to dig a bit deeper into both approaches and what sets them apart. For this reason, ACT encourages you to accept all thoughts rather than trying to change them – both the good and the bad. Whereas CBT works by helping you identify and change negative or destructive thoughts, ACT holds that pain and discomfort are a fact of life – something we must get comfortable with if we wish to live a happy, fulfilled life. mindfulness, visualisation, personal values etc.)ĬBT and ACT are both behaviour-based therapies, but they differ primarily in the view they take around thoughts. ACT is considered a “third wave” therapy – therapies that move beyond the more traditional cognitive therapies and add other skills into the mix (e.g. CBT is a short-term, evidence-based therapy that has been around (in its earliest form) since the 1950s with a focus on helping people challenge and change destructive thought and behavioural patterns.Īcceptance and Commitment Therapy (ACT – pronounced as the word ‘act’ rather than the letters) might be less familiar to you – for no other reason than it simply hasn’t been around for so long. ![]() The chances are that you’ve heard of Cognitive Behavioural Therapy (CBT) in one way or another. ![]()
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