One particular therapy which stands out to me as a provisional counsellor is acceptance and commitment therapy, more commonly referred to as ACT. This therapy was developed by psychologist Steve C Hayes in the United States during the mid-1980s. ACT is based on the premise that we cannot avoid painful thoughts, emotions, sensations, experiences and memories in this lifetime and that they are inevitable. This may include but is not limited to rejection, failure, sickness, regret and disappointment. However, we can learn to handle these painful moments to create rich, meaningful lives. ACT teaches us how not to get swept away and held back by these painful parts of life.
Difficult and painful thoughts, emotions, sensations, experiences and memories can ‘hook’ us in, meaning we let them dominate our behaviour and become so entangled in them that we are disengaged with the present. By becoming ‘hooked’, we are pulled into away moves. Away moves are behaviours and actions that take us away from living the life that we want. This may include acting aggressively, avoiding physical exercise, ruminating, obsessing, procrastinating, etc. To build a life that is fulfilling and meaningful, we need to behave in ways that move us towards the lives we want, also known as towards moves. This may include spending time with loved ones, taking time to do hobbies, learning new skills, keeping physically fit, etc. Away and towards moves are completely subject and everyone’s list will look different. When we are ‘hooked’ to our thoughts, it can often become difficult to be present, appreciate the enjoyable parts of life and it becomes harder to respond to challenges effectively. The greater your ability to become ‘unhooked’, the better life can get as you would likely be making towards moves rather than away moves. ACT does not focus on whether our thoughts are true or not. It is about whether our thoughts are helpful and actually help us live in congruence with our values.
So, where do counsellors fit in? Counsellors can help their clients identify their values to discover what truly matters to them. These values may be broken down into different categories such as work, relationships, health and personal growth to make pritotisation easier for the client. Based on these values, the counsellor and client can work collaboratively to work on small, achievable goals that suit the client. For many clients, this may mean doing what it takes to live by their values despite the pain and discomfort it may bring them. Along with this process, the counsellor can provide the client with a wide range of strategies to ‘unhook’ from their thoughts. This may include strategies such as ‘noticing and naming thoughts’ ‘dropping the anchor’ and many more. This can assist clients connect with the present moment rather than being swept away by their thinking. Other forms of mindfulness that the counsellor may work with the client include breath work, body scanning and guided mediation. Additionally, acceptance is a large part of the work within ACT. This type of therapy encourages individuals to open up and make room for their painful feelings rather than fighting and resisting them. This does not mean that clients need to like or want these thoughts but rather reduce how much energy they put into numbing their feelings.
Pushing your thoughts and feelings away can be tiring, draining and distracting. If you find that this only provides your short-term relief rather than long-term relief, your counsellor can assist by incorporating ACT into your sessions.
Remember, “Pain is inevitable, but suffering is optional” - Haruki Murakami
Written By: Tannaz Abbass
Reviewed By: Chantelle Gagachis
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