Acceptance and Commitment Therapy Techniques From Melbourne Therapists

Navigating unpleasant emotions is a personal journey we all handle differently. We can choose to confide in our close friends and family, while others may choose to ignore and avoid these feelings in an effort to stay within their comfort zones. Both approaches are valid and completely natural. However, it is important to remember that suppressing these emotions may be harmful in different ways. 

Research shows that avoiding emotions can exacerbate mental health issues like anxiety, depression, and stress-related issues. It can also be associated with physical symptoms, causing muscle tension, appetite changes, digestive problems, and a weakened immune system. Acceptance and Commitment Therapy (ACT) aims to counter these effects by promoting a deeper understanding of our thoughts and emotions without judgement, encouraging responses that align with our personal values. With insights from Inner Eastern Psychology’s Melbourne clinicians, we’ll explore ACT techniques used to cope with negative emotions and introduce what support is available at Inner Eastern Psychology.

How Does ACT Differ from Other Therapeutic Approaches?

Acceptance and Commitment Therapy (ACT) sets itself apart from other therapeutic approaches, such as Cognitive Behavioural Therapy (CBT), by focusing on accepting negative or unwanted thoughts and feelings as natural parts of life. ACT promotes handling these experiences with a healthier approach. The idea is that our issues often stem not just from painful experiences themselves, but from our struggles against the uncomfortable thoughts and feelings they bring. Techniques in ACT help facilitate psychological management and a healthy distance from these thoughts, making it applicable across various healthcare settings.

On the other hand, CBT focuses on identifying and addressing negative thought patterns, with the belief that changing these patterns can lead to changes in behaviour. It can be seen as a short-term therapy aimed at providing individuals with practical coping skills.

ACT Strategies that Help Improve Coping 

ACT uses six core strategies to help develop psychological flexibility - the ability to accept, adjust, and copy with our difficult situations. This flexibility can act as a barrier against stress and negative mental health effects. Studies shows that individuals with higher psychological flexibility tend to experience lower levels of anxiety, depression, and distress during stressful times.

Below are the six strategies and how they work:

Acceptance

We naturally want to avoid negative feelings. But in ACT, we are encouraged to accept them instead of avoiding our feelings. This involves practising awareness and actively embracing events that have caused these feelings without trying to change or deny them. By doing this, we can better control what we can manage and commit to actions that bring positive results.

Contact with the Present Moment

ACT encourages us to be aware of events as they happen without judging them. The goals is to help us become more conscious of our thoughts, feelings, and sensations, allowing our actions to be guided by what works best rather than by our immediate reactions. This approach can allow us to make choices that align more closely with our personal values. For example, we may feel sadness or anxiety, but avoid judging ourselves for it. Instead of being lost in those thoughts, we gently bring our attention back to the present moment and the world around us.

Defusion

A study from the University of Michigan found that 73% of people aged 25-35 and 52% aged 45-55 tend to experience chronic overthinking. While overthinking is not an illness, it has been shown to have links to conditions like anxiety, depression, eating disorders, and substance use disorders. This pattern can leave people feeling paralysed with worry, finding it difficult to make decisions or take action.

ACT helps address this issue by using Defusion. Defusion encourages us to view our thoughts as just thoughts, not as facts. By changing the way we interact with our thoughts, it can help us realise they are not always helpful or accurate. This shift reduces their power over us, allowing us to respond in ways that are more beneficial and healthy.

Self as Context

Self as context is the idea that our identity isn’t just defined by our thoughts and feelings. It is a dynamic, ongoing process that is influenced by our changing life circumstances. This technique encourages us to view ourselves as an observer of our thoughts and feelings, rather than being defined by them. By doing so, we can reduce their control over us and improve our self-awareness.

Values

In ACT, our personal values play a crucial role in creating a meaningful life through committed action. By identifying our core values, we can set meaningful goals and guide our actions even when facing unwanted thoughts and emotions. This approach encourages us to engage with life fully rather than avoiding challenges.

Committed Actions

Finally, ACT emphasises committing to new, practical actions that align with our long-term goals and personal values. At its core, ACT is about learning to handle negative thoughts and emotions in a healthy and productive way.

Experience the Benefits of ACT with Inner Eastern Psychology

ACT is a powerful approach for addressing a range of psychological issues. However, its effectiveness depends on our personal needs and goals. If you are curious about whether this therapy is a good fit for you, our team at Inner Eastern Psychology can help. We can help you understand your emotions and how to commit to meaningful, value-based changes in your life. Contact us today!