ACT
differs from CBT in that instead of challenging distressing thoughts by looking
for evidence and coming up with a more rational response (CBT), in ACT, the
thought is accepted as a thought, e.g.
“I’m having the thought that
this boat is going to sink”, and then defused using a variety of techniques,
which may include mindfulness, metaphors and language.
ACT uses three broad categories of techniques:
mindfulness, including being present in the moment and
defusion techniques; acceptance; and
commitment to values-based living.
Mindfulness is a way of observing
our experience, in the present moment, without judgement. Mindfulness helps us
'defuse' - to distance ourselves from unhelpful thoughts, reactions and
sensations.
Acceptance
ACT is based on the idea that,
generally, trying to rid ourselves of pain and distress only increases it, and
turns it into something traumatic. The alternative is to accept it - but
that doesn't mean being defeated or tolerating suffering. We learn to make
room for painful feelings, thoughts, and sensations - allowing them to be there,
coming and going without us struggling against them.
Commitment and
Values-based Living
You can learn to free yourself from the traps and barriers of
life, and see what you really want your life to be.
The Quicksand
Suppose you come across someone standing in the middle of a
pool of quicksand - there are no ropes or tree branches available. The
only way you can help is by talking to them. The person shouts "HELP!
GET ME OUT!", and is beginning to do what people do - struggling to get out.
99.9% of the time, the effective action to take is to walk, run, step, hop, or
jump out of trouble.
Not with quicksand. Normally, to step out of something,
you need to lift one foot and move the other forward. With quicksand,
that's a bad idea. Once one foot is lifted, all the person's weight rests
on only the other foot (half the previous surface area), and the downward
pressure doubles. The person sinks deeper.
As you watch, you see them starting to sink deeper. If
you understand how quicksand works, you might shout at them to lie flat,
spread-eagled, to maximise contact with the surface. The person therefore
probably won't sink, and might be able to roll to safety.
Since the person is trying to get out of the quicksand, it
goes against all their natural instincts to maximise body contact with it.
Someone struggling to get out of the mud, may never realise that the wise
and safer action is to get with the mud.
Our own lives can be very much like this. The normal
problem-solving methods that we use (sometimes repeatedly for years) to try to
deal with the struggles we face, may themselves be part of the problem, just
like someone trying to get free of the quicksand.
ACT offers something very different, to help us free
ourselves from the quicksand we find ourselves in, but to get with it. By
doing so, we can relieve our suffering and become empowered to lead valued,
meaningful, dignified human lives.
Steven C Hayes (2005). 'Get out of your mind
and into your life'. New Harbinger. Oakland.
