Anxiety is one of the most common mental conditions in today's society, affecting millions of people around the world. There are various ways to address and treat anxiety, from cognitive behavioral therapy to prescription medications. However, in recent years an innovative and effective psychotherapeutic approach known as Acceptance and Commitment Therapy (ACT) has emerged. In this article, we will explore in depth what ACT is and how it is used in the treatment of anxiety.
What is Acceptance and Commitment Therapy?
Acceptance and Commitment Therapy is a form of behavioral therapy based on the theory of applied behavior analysis. It was developed by Steven C. Hayes at the University of Nevada in 1986 and has gained popularity in recent years due to its innovative and effective approach to addressing a wide range of psychological disorders, including anxiety.
The ACT is based on the idea that trying to control the content of negative thoughts and feelings can be counterproductive, as it can increase anxiety and emotional distress. Instead, ACT focuses on accepting these thoughts and feelings without judging them or trying to change them, and instead focusing attention on taking actions that are aligned with the individual's personal values and goals.
In Simply put, ACT focuses on learning to live fully and consciously, even in the presence of anxiety and emotional distress. It is based on six main processes: cognitive defusion, acceptance, mindfulness, self as context, clarity of values and commitment to action.
How does ACT work in the treatment of anxiety?
Acceptance and Commitment Therapy has been shown to be effective in the treatment of anxiety by helping people learn to relate differently to their negative thoughts and feelings. Instead of trying to suppress or control anxiety, ACT teaches people to accept it and allow it to be present without trying to change it.
Cognitive Defusion
One of the key components of ACT is cognitive defusion, which refers to distancing ourselves from negative thoughts and emotions so that they do not control our actions. Instead of fully identifying with their thoughts, people learn to see them as passing mental events that do not necessarily reflect reality.
For example, if someone experiences anxious thoughts like "I can't do it," Instead of blindly believing that thought, cognitive defusion allows the person to observe that thought and decide whether to act on it or not.
Acceptance
Another essential aspect of ACT is acceptance, which involves allowing negative thoughts and feelings to be present without trying to avoid or control them. Accepting anxiety does not mean resigning yourself to it, but rather recognizing its existence and learning to live with it in a healthier and more constructive way.
By accepting anxiety, people can reduce the internal struggle that often occurs. often accompanies anxiety disorders, which in turn can decrease the intensity and frequency of anxiety symptoms.
Mindfulness
Mindfulness is another fundamental component of ACT and consists of paying conscious attention to the present moment without judging. Practicing mindfulness can help people develop greater awareness of their thoughts and emotions, which in turn can help them respond more effectively to anxiety.
By learning to be Present in the current moment and observe their thoughts without automatically reacting to them, people can develop a greater ability to regulate their emotions and reduce the intensity of anxiety.
Self as context
The concept of "self as context" in ACT refers to people's ability to observe their thoughts and emotions from a broader and more comprehensive perspective. Instead of completely identifying with their thoughts and emotions, people learn to recognize that they are mental events that do not define their true identity.
This broader perspective can help people reduce self-criticism and self-crucification. that often accompany anxiety, allowing them to see themselves with more compassion and empathy.
Values Clarity
Another important aspect of ACT is value clarity, which involves identify and commit to personal values and goals that are meaningful and meaningful to each individual. By focusing on living in accordance with these values, people can find a greater sense of purpose and meaning in their lives, which in turn can help them cope with anxiety more effectively.
By aligning Through their actions with their values, people can overcome the internal and external obstacles that often contribute to anxiety, allowing them to live a more authentic and fulfilling life.
Commitment to action
The final component of ACT is commitment to action, which involves taking concrete, meaningful steps to move toward personal values and goals despite anxiety and emotional distress. Instead of waiting for anxiety to subside before acting, people learn to take courageous and meaningful action despite the discomfort they may feel.
By committing to action and facing their fears, people They can develop a greater sense of self-efficacy and empowerment, which in turn can reduce anxiety and promote emotional well-being.
Benefits of Acceptance and Commitment Therapy for anxiety
Acceptance and Commitment Therapy offers several unique benefits for people who suffer from anxiety:
Holistic approach
Unlike other therapeutic approaches that focus on eliminating anxiety symptoms anxiety, ACT takes a holistic approach that focuses on improving the overall person's quality of life. By focusing on living in accordance with personal values and goals, ACT can help people find a greater sense of purpose and meaning in their lives, which in turn can reduce anxiety and promote emotional well-being.
Flexibility
ACT is highly flexible and can be adapted to the individual needs of each person. It is not about following a rigid set of rules or techniques, but rather working collaboratively with the therapist to explore and change the person's relationship with their anxiety in a personalized and meaningful way.
Sustainability
One of the most important aspects of ACT is that the benefits can last long after therapy ends. By focusing on cultivating internal skills and resources, ACT can help people develop a greater ability to manage anxiety on their own over the long term, which can lead to longer-lasting, more meaningful results.
Is ACT right for you?
If you are dealing with anxiety and are looking for an innovative and effective therapeutic approach, Acceptance and Commitment Therapy may be an option to consider. ACT has been shown to be effective in treating a wide range of psychological disorders, including anxiety, and offers unique benefits that can help you live a fuller, more meaningful life.
By working with a trained therapist In ACT, you can learn to relate differently to your anxiety, accept it without judgment, and commit to taking meaningful action in line with your personal values and goals. Through the practice of ACT, you can develop skills and internal resources that will allow you to manage anxiety more effectively and live a more authentic and fulfilling life.