What is ACT Therapy Used For?
ACT, which stands for Acceptance and Commitment Therapy, is a type of therapy that helps people handle their thoughts and feelings in a healthier way. Instead of trying to change or avoid negative thoughts, ACT teaches people to accept them and take actions that improve their lives.
What Type of Therapy is ACT?
ACT is a behavioral therapy. Behavioral therapies focus on changing harmful behaviors and developing healthier ones. Unlike some therapies that aim to change the way you think, ACT helps you accept your thoughts and feelings and move forward despite them. It's based on mindfulness and acceptance strategies combined with commitment and behavior-change strategies.
How Does ACT Therapy Work?
ACT therapy works through six main processes:
Acceptance: Learning to accept your thoughts and feelings rather than fighting them. For example, if you feel anxious about a test, instead of trying to get rid of the anxiety, you acknowledge it and accept that it's okay to feel this way.
Cognitive Defusion: Changing how you relate to your thoughts. Instead of seeing your thoughts as facts, you see them as just thoughts. For instance, if you think, "I'm a failure," ACT helps you see this as just a thought, not a truth.
Being Present: Staying in the present moment rather than dwelling on the past or worrying about the future. This can be achieved through mindfulness practices like deep breathing or meditation.
Self-as-Context: Understanding that you are not your thoughts or feelings, but the observer of them. For example, if you feel angry, you learn to see that "I am having a feeling of anger" instead of "I am angry."
Values Clarification: Identifying what is truly important to you in life. By knowing your values, you can make decisions that align with what matters most to you.
Committed Action: Taking concrete steps toward living according to your values, even when it's difficult. It means setting goals and taking action to achieve them, despite any negative thoughts or feelings you might have.
What is ACT Therapy Used To Treat?
ACT is used to treat a variety of mental health issues, including:
Anxiety
ACT helps people manage anxiety by encouraging them to accept their anxious thoughts and feelings rather than trying to eliminate them. This acceptance means acknowledging that anxiety is a natural response and doesn't have to dictate their actions.
For example, if someone feels anxious about a public speaking event, ACT teaches them to recognize and accept the anxiety without allowing it to prevent them from speaking. By focusing on their values and goals, they can move forward and perform the task despite feeling anxious. This approach reduces the power anxiety has over their decisions and behaviors.
Depression
ACT assists people with depression by helping them clarify their values and commit to actions that align with those values, even when they feel low. Depression often makes individuals feel stuck and unmotivated. ACT encourages them to identify what is truly important to them—such as relationships, career aspirations, or personal growth—and to take small, meaningful steps toward those values.
For instance, a person might set a goal to reconnect with a friend or engage in a hobby they once enjoyed. By taking these actions, they can find a sense of purpose and direction, which can gradually lift the feelings of depression.
Chronic Pain
ACT teaches people with chronic pain to accept their pain as a part of their experience rather than something to be constantly battled. This acceptance doesn't mean giving up on managing pain but rather recognizing that pain may persist and that life can still be meaningful and fulfilling.
For example, someone with chronic back pain might focus on activities they can still enjoy, such as painting or gardening, rather than dwelling on the activities they can no longer do. By shifting their focus to what they can control and what brings them joy, they can improve their overall quality of life despite the presence of pain.
Stress
ACT helps people handle stress by incorporating mindfulness and acceptance strategies, which allow them to experience stress without being overwhelmed by it. Stress is often exacerbated by resistance and the desire to avoid stressful situations. ACT encourages individuals to stay present and fully engage with their current experiences, even if they are stressful.
For example, someone feeling overwhelmed by work deadlines can practice mindfulness to stay focused on one task at a time and accept that stress is a part of the process. By doing so, they can reduce the negative impact of stress on their well-being and perform more effectively under pressure.
How ACT Can Help You
ACT is a powerful therapy that helps people live more meaningful and fulfilling lives. By accepting their thoughts and feelings and committing to actions that align with their values, individuals can overcome challenges and improve their mental health. Whether you're dealing with anxiety, depression, chronic pain, or stress, ACT can provide valuable tools to help you manage your mental health and live a better life.
If you are looking for an ACT therapist in NYC, please reach out to us today. We are based in the Upper West Side of Manhattan, NY and offer personalized treatment for a variety of mental health concerns. Book a free consultation!