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Acceptance and Commitment Therapy
In the cognitive-behavioral tradition of psychology, people are viewed as controlled by their thought processes (cognition). This includes a number of factors that can be improved to help move an individual toward greater psychological flexibility. The most commonly used technique in this regard is called Acceptance and Commitment Therapy (ACT). The purpose of ACT is to promote psychological flexibility while creating a therapeutic bond between patient and therapist.
What is Acceptance and Commitment Therapy?
The family of cognitive-behavioral psychotherapies gave rise to the contextual treatment known as Acceptance and Commitment Therapy (ACT). With its ability to incorporate cognitive, behavioral, existential, and humanistic components, ACT offers a trans-theoretical paradigm that appeals to practitioners from a variety of backgrounds. Our ability to produce and utilize language, which is our greatest human strength, is also the source of psychopathology, according to ACT, since it allows us to revisit traumatic past experiences and get mired in unhealthy obsessions. When beliefs start to rigorously direct behavior, regardless of contradictory experiential information, a problem arises.
According to ACT, happy emotions are idealized in our culture. Experiential avoidance, as used by ACT, refers to people's efforts to suppress unpleasant internal sensations. Ironically, attempting to ignore upsetting internal experiences may actually make them worse, while using other avoidance techniques like drinking, using drugs, or procrastinating might have negative long-term effects. Research demonstrates that avoiding new experiences is linked to a higher chance of developing psychopathology.
What are the Processes of ACT?
There are six core processes in the ACT −
Contact with the Present Moment − Helping us become more conscious of our current bodily and mental state. Connecting with the present is fully focusing on 'now' rather than thinking about the past or the future. In this regard, ACT exercises and mindfulness exercises are beneficial.
Values − A procedure wherein we dive into and make clear the things that are individually significant to us. Worksheets for values clarification in the ACT are frequently reflective tasks that aid clients in finding purpose and drive and coaching conversations may also be highly beneficial.
Committed Action − Setting objectives is a part of this concept or process, and the notion is that these goals should be founded on values and be long-term. Therefore, ACT practitioners may assist clients in making a commitment to and working toward participation in objectives through action.
Self as Context − This process sees our psychological and physical experiences as ephemeral and always changing, which is somewhat close to the Common Humanity concept of Self-Compassion. To move away from the alternative—where they define us—we must become self-transcendent so that we see our emotions, feelings, ideas, and other experiences as incidental and dynamic.
Defusion − This mindfulness technique entails accepting our psychological sensations as they are rather than interpreting them as dangers or reality. Therefore, our emotions are just that—emotions—and not a sign of imminent catastrophe. Thoughts are just that—thoughts—and they aren't always wise, intelligent, or significant. Cognitive defusion is helped by scripts and guided meditations.
Acceptance − This process, which is also known as expansion, involves making room for feelings, urges, and emotions that we may normally ignore or avoid. This enables us to move on more quickly by preventing us from exaggerating things or expending excessive energy on them.
How does ACT work?
According to the ACT hypothesis, attempting to regulate upsetting feelings or psychological experiences is ineffective since doing so just makes things worse. According to ACT, there are legitimate alternatives to making an effort to shift your thinking, and they include engaging in mindful behavior, paying attention to your particular beliefs, and making a commitment to taking action. Clients can gradually alter their attitudes and emotional states by taking action to alter their behavior while also learning to accept their psychological experiences.
What are the Benefits of ACT?
ACT's influence on psychological flexibility is one of its main advantages. The capacity to accept your ideas and feelings when they are helpful and to set them aside when they are not is known as psychological flexibility. This enables you to carefully respond to your inner experience, refrain from quick decisions, and concentrate on leading a meaningful life.
Your capacity to accept and cope with the symptoms of disorders like anxiety or depression can be enhanced by psychological flexibility. Often, this improvement in psychological flexibility can lead to large reductions in those symptoms.
From the treatment of significant life problems to the diagnosis of mental disorders, researchers and practitioners in the field will benefit from applying ACT principles. Acceptance and Commitment Therapy does not dispute the importance of a variety of therapeutic approaches; instead, it presents an alternative approach that can be used along with more traditional methods.
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