There is a shift from getting “hooked” by our thoughts, judgments, and our “stories” towards noticing, observing, and distancing ourselves from the context. So, avoiding ( “Don’t think about it”), denying it ( “It’s not that big of a deal”), or compartmentalizing it (“ You just need to suck this up and deal”) not only don’t work but also make it worse for us in the long run.ĭefusion is the process of changing the way you interact with or relate to your thoughts by changing the context or function, instead of the content. ACT considers more recent neuroscience research that suppressing thoughts and emotions actually increases their intensity and negative impact. With acceptance, we drop the rope, so to speak, and the struggle. Unlike many other models of therapy that focus on getting rid or controlling these experiences, ACT focuses, instead, on “making room” for them. It is the alternative to our human default mode of experiential avoidance of anything that causes us pain or discomfort. When we take action or make decisions in line with our values even when it’s hard, this is called willingness. Goal-Setting and Values-Based Committed ActionĪcceptance is the active awareness and acknowledgment of our internal experiences (e.g., thoughts, emotions, urges, sensations, and memories) as they occur. Blown.įlexible Perspective-Taking for Self & Others Our attempts to chase happiness as the end all be all based on the belief that anything less than happiness is failure is, ironically, what keeps us unhappy. We suffer because of all the things that we do to avoid and escape from pain.
Pain is the price of admission to a rich and meaningful life. The only way to avoid grief entirely is to not love, not have relationships. Sadness highlights the things that give us joy. Fear is energy that can be harnessed and used for your benefit.īut the most common thing you will hear people say is, “I wish I could stop being anxious” or “ I wish I could get rid of my anxiety.” Well, besides the fact that if you truly lost all of your anxiety, you would likely not be able to cross the street and would likely never be able to plan what you’d have for dinner, there is another downside to that agenda. Emotions give us powerful information about what is working and what isn’t.
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