Acceptance and Commitment Therapy

Clients engaging in Acceptance and Commitment Therapy (ACT) with Dr. Elizabeth Mahaney at South Tampa Therapy and her team learn to embrace their inner emotions instead of avoiding or struggling against them. The therapy emphasizes acknowledging these emotions as appropriate reactions to specific situations, rather than impediments to living the desired life.

ACT, a mindfulness-based therapy, targets the root cause of emotional distress. Human nature inclines us to evade negativity and uncertainty, but this avoidance can compound into greater harm. This therapy helps individuals confront these challenging emotions, fostering the ability to live in the present and make conscious choices about life's priorities.

Expect ACT to address a wide array of conditions, including relational issues, anxiety, depression, chronic pain, and obsessive-compulsive disorder. Dr. Mahaney focuses on enhancing six key skills throughout the therapy:

1. Defusion: Stepping back from thoughts to prevent immersion or entanglement in them.

2. Openness: Allowing emotional pain without necessarily embracing it, counteracting avoidance.

3. Present moment: Being mindful of sensory experiences in the current moment.

4. Self as Context: Understanding oneself independently of struggles or narratives.

5. Values: Identifying important aspects that drive choices and actions.

6. Committed Actions: Making choices aligned with one's core values in various situations.

Strengthening these skills through ACT aids in managing thoughts, emotions, and behaviors, reducing emotional distress. Incorporating mindfulness into daily life facilitates living in alignment with personal values and leads to a more meaningful existence.

To embark on this transformative journey with ACT, book an appointment with Dr. Elizabeth Mahaney at South Tampa Therapy.

https://SouthTampaTherapyBOOKAPPT.as.me/initialintake

Text me with any questions: 813-240-3237

Embracing “Intelligent Failure”

In our culture that often glorifies success and perfection, the thought of failure may feel daunting and paralyzing. Harvard Business School professor Amy Edmondson has spent her career advocating for a different perspective—one that celebrates what she calls "intelligent failure." Edmondson's work not only revolutionizes the way organizations operate but also offers profound insights for how individuals should view successes and failures in their own life.

Understanding Intelligent Failure

At the heart of Edmondson's research lies the idea that not all failures are created equal. While conventional wisdom portrays failure as a sign of incompetence or negligence, intelligent failure is quite the opposite. It is a purposeful and calculated endeavor where individuals and organizations embrace the potential for failure as a means to learn and innovate.

One of Edmondson's key contributions is the concept of "psychological safety." She argues that creating an environment where people feel safe to voice their ideas, admit their mistakes, and take calculated risks is paramount to fostering intelligent failure. In such an environment, failure is seen as an opportunity for growth and learning rather than a career-ending misstep.

Intelligent Failure in Organizations

Edmondson's work has had big impacts in the corporate world. In organizations that encourage intelligent failure, employees are more likely to collaborate, experiment, and innovate. This leads to the development of groundbreaking products, services, and solutions. Companies like Google and Pixar have famously embraced this philosophy, creating spaces where employees are encouraged to pursue ambitious projects without the fear of immediate consequences if they fail.

By learning from their failures, organizations can adapt to changing market conditions, enhance their competitive advantage, and ultimately thrive in the long term. Edmondson's research has shown that organizations that encourage intelligent failure are more resilient and agile, better equipped to navigate uncertainty, and more capable of driving meaningful change.

Applying Intelligent Failure to Life

The principles of intelligent failure are equally applicable to areas of personal growth and self-improvement. In our journey through life, we encounter numerous challenges, setbacks, and failures. It is how we respond to these failures that ultimately determines our success and happiness.

• Embrace Risk and Change: Just as organizations need to take calculated risks to innovate, individuals must also be willing to step out of their comfort zones and embrace change. Whether it's pursuing a new career, starting a business, or learning a new skill, intelligent failure involves recognizing that setbacks are part of the process.

• Cultivate a Growth Mindset: Edmondson's work aligns with the principles of a growth mindset, as popularized by psychologist Carol Dweck. A growth mindset involves seeing challenges as opportunities for learning and development. When we view failure as a chance to grow, we are more resilient in the face of adversity.

• Foster Psychological Safety in Relationships: Just as organizations benefit from psychological safety, so do our personal relationships. Building trust and open communication with loved ones allows us to be vulnerable and admit our failures without fear of rejection or judgment, which ultimately strengthens our connections and creates a supportive bond.

• Learn from Mistakes: Perhaps the most crucial aspect of intelligent failure in life is the commitment to learning from our mistakes. Every setback or failure can provide valuable insights that contribute to personal growth and future success.

Research on intelligent failure has transformed the way we should perceive setbacks and mistakes. By embracing failure as a path to growth and innovation, organizations and individuals can thrive in an ever-changing world. As we apply these principles to our lives, we can cultivate resilience, adaptability, and a deep appreciation for the power of intelligent failure to drive our personal fulfillment.

Author: Lana Phillips

Book Appointment: https://southtampacounselor.com/bookappointment

Embracing Change: Using Acceptance and Commitment Therapy (ACT) Tools to Tackle Anxiety

Anxiety can be an overwhelming and paralyzing force in our lives. It can make us feel trapped, unable to move forward, and disconnected from our true selves. However, there is hope. Acceptance and Commitment Therapy (often shortened as ACT) offers valuable tools and strategies to help individuals not only manage their anxiety but also lead a more fulfilling and meaningful life. In this blog post, we will explore some ACT tools that can be instrumental in handling anxiety.

Understanding Acceptance and Commitment Therapy (ACT)

ACT is a modern form of psychotherapy that combines cognitive behavioral techniques with mindfulness strategies. ACT is grounded in the belief that suffering arises from our attempts to avoid or control unpleasant thoughts, feelings, and sensations. Instead of trying to eliminate anxiety, ACT encourages individuals to accept it as a natural part of the human experience and commit to taking meaningful actions despite it.

ACT Tools to Handle Anxiety

1. Mindfulness and Present Moment Awareness

Mindfulness is a core component of ACT. It involves paying attention to the present moment without judgment. When dealing with anxiety, practicing mindfulness can help individuals become more aware of their anxious thoughts and bodily sensations. By observing these thoughts and sensations without trying to eliminate or suppress them, individuals can reduce their anxiety's grip on their lives.

A simple mindfulness exercise for anxiety involves taking a few deep breaths and focusing on your breath. When anxious thoughts arise, acknowledge them without judgment, and gently return your attention to your breath. This practice can create a sense of distance between you and your anxiety, allowing you to respond more skillfully.

1. Defusion Techniques

Defusion is the process of creating psychological distance from your thoughts. Anxiety often results from getting entangled in catastrophic thoughts and worst-case scenarios. ACT offers several techniques to defuse from these thoughts:

a. Name your thoughts: Give your anxious thoughts a funny or absurd name. For example, if you're worried about a work presentation, you could call it "The Nervous Noodle." This technique helps you see your thoughts as just thoughts, not objective truths.

b. Use metaphor: Imagine your thoughts as passing clouds or leaves floating down a stream. This visualization can help you detach from your anxious thoughts and see them as transient.

1. Values Clarification

An essential aspect of ACT is identifying and clarifying your values—what truly matters to you in life. Anxiety often arises when our actions are not aligned with our values. By recognizing and committing to values that are meaningful to you, you can make decisions and take actions that are in line with your authentic self, reducing anxiety in the process.

1. Committed Action

ACT encourages individuals to take action that aligns with their values, even in the presence of anxiety. This means stepping out of your comfort zone and engaging in activities that may trigger anxiety. Over time, exposure to these situations can reduce the intensity of anxiety responses and help you lead a more fulfilling life.

1. Self-Compassion

Anxiety can be exacerbated by self-criticism and harsh self-judgment. ACT emphasizes self-compassion as a tool for managing anxiety. Treat yourself with the same kindness and understanding you would offer to a friend facing a similar challenge. Self-compassion can create a buffer against the emotional impact of anxiety and foster a sense of resilience.

1. Acceptance

As the 'A' in ACT suggests, acceptance is a crucial aspect of the therapy. It's about accepting your emotions, thoughts, and bodily sensations, even when they are uncomfortable or distressing. Instead of trying to fight or suppress anxiety, acknowledge its presence and give yourself permission to experience it without judgment.

Acceptance and Commitment Therapy (ACT) provides a powerful framework and a set of practical tools for individuals struggling with anxiety. By embracing mindfulness, defusion techniques, values clarification, committed action, self-compassion, and acceptance, you can not only manage your anxiety but also move towards a more meaningful and fulfilling life.

Remember that anxiety is a natural part of the human experience, and it doesn't have to control your life. With the help of ACT tools, you can learn to coexist with anxiety while still pursuing the life you want to live. Embrace change, practice self-compassion, and commit to actions that align with your values—these are the keys to handling anxiety and unlocking a brighter, more fulfilling future.

By Kaitlin Lowey: Book with her here: https://SouthTampaTherapyBOOKAPPT.as.me/KaitlinLowey

Preparing for the Climb: what to expect in your first therapy session

Congratulations on scheduling your first counseling appointment! If this is your first time in therapy, you may be wondering what it’s going to be like that first appointment. Even if it’s not your first venture into counseling, it’s helpful to know what to expect with your new counselor (me). 

I like to think of undertaking therapy as similar to climbing a mountain. Just like the steps one takes to prepare for an intense climb, the therapy process starts with gathering information, taking stock of your equipment/tools, and making a plan. Using this metaphor, let’s talk about the first step in therapy: the intake appointment. 

Step 1: Meet your climbing partner 

Climbing a mountain is hard work. It helps to take a climbing partner with you – ideally someone who has climbed before and is dedicated to walking with you through the most challenging parts. The same is true with counseling. During your first session, I will introduce myself to you and go over a few important details about the counseling process. 

A little bit about your climbing partner/therapist: Right now I am a Supervised Therapist at South Tampa Therapy, which means I am counseling under the supervision and licensure of Dr. Elizabeth Mahaney while I finish up my final 18 weeks of my Masters in Counseling program Northwestern University. (Previously, I spent 12 years working in corporate America.) My current education has qualified and prepared me to counsel individuals, couples, and families experiencing a variety of life challenges, and over the past year I have accumulated 1,000 hours of experience in clinical mental health settings. I take a collaborative, integrative, and holistic approach, which means I look at the whole person and pull in evidence-based tools from various counseling theories based on what we both believe will be most helpful for you. (Approaches I often use for individuals include Acceptance and Commitment Therapy (ACT), Cognitive Behavioral Therapy (CBT) including Exposure with Response Prevention (ERP), Narrative, Internal Family Systems, and Psychodynamic; for couples, I also use Gottman and Emotion-Focused Therapy.) 

Step 2: Learn about the climb

A climber needs to be informed about the mountain they are climbing, including any risks, benefits, requirements, and special considerations. You should know the same at the outset of your counseling journey. During the first session, I will tell you what counseling is, what you can generally hope to accomplish, any risks, and what the process will entail. Counseling is a collaborative process aimed at helping clients achieve mental health and wellness. It takes work on the part of the therapist and the client. Together, we will identify goals, gain insight, work through challenges, and practice new skills. If you are here for couples counseling, we will develop insight into what is underlying any relationship problems and then work to heal wounds, resolve conflict, and improve communication. 

Now, about the risks. While counseling is successful for many people, like any endeavor, there is not 100% certainty. It might not be the right time to climb the mountain, or I might not be the best climbing partner for you – and that’s ok if we find that out! I want the best for you. Also, talking about hard things can bring up difficult emotions – similar to training your muscles for a long climb, you may experience some emotional “soreness” along the way. That is why your counselor is here to train alongside you – so you’re not facing the journey alone!

Another important aspect of the therapy process is confidentiality and its limits. Confidentiality is of utmost importance to me, and I am also bound by law and my professional ethics to uphold it. Everything we talk about in session will stay in session. I may seek supervision from my supervisor (who is also bound by confidentiality) on aspects of your case to ensure I am providing the best possible care. There are only a few instances where I would be required by law to break confidentiality: if I believe you are going to harm yourself or another person, if there is suspected abuse of a child or vulnerable adult, or if my court records were to be subpoenaed (which is highly unlikely). 

Beyond confidentiality, we will cover policies and communication expectations – things like what to do if we run into each other out of the therapy room, how to get in touch between sessions, and cancellation/rescheduling expectations. I highly encourage questions about anything – I want you to feel confident and comfortable as we begin the journey. 

Step 3: Check equipment and readiness level

Embarking on a mountain climb without checking one’s equipment (what you bring with you) and readiness levels would not likely result in a successful outcome. My goal for counseling is to help you achieve your goals. And in order to do that, I need to get to know what you’re bringing with you in your emotional backpack! That’s why this first session will be more question-heavy than other sessions we will have together (where you will be doing most of the talking). I will ask you about your health, family history, and what symptoms you’re currently experiencing. Since we’re shaped by both nature (our genetic makeup) and nurture (family, community, experiences, and global events and messages), gathering information about these topics helps us get a sense of how these factors may be impacting you. Most importantly, I’ll ask what brings you to counseling now and what you’re hoping to get out of it. I may also administer one or more assessments that we can come back to over the course of treatment to check on progress. 

Step 4: Map out the journey 

During our first session, we’ll start to hone in on goals for our time together – you might think about it like determining which mountain (or mountains) we want to climb, how frequently it makes sense to train, and a goal for how quickly we can reach the top. Each person has unique goals. For instance, a goal may be to reduce the frequency, intensity, and duration of anxious  thoughts and feelings. Perhaps it could be to find clarity on a difficult, stressful decision. Or maybe it could be to improve communication in a relationship, process through a trauma, grieve a loss, or increase self-esteem. It’s possible that the goals will start out more general and become more specific as we gain more clarity on symptomatology. As we dive deeper, they may also shift. We might even add additional goals along the way! 

Goals are important because they provide direction for our work together. They also let us know if we’re on the right track or if we need to switch approaches. Finally, if we are successful during our time together, our goals will help inform when it’s time to begin winding down our sessions. 

With our goals set, we will discuss how frequently we want to meet (I usually recommend weekly to start with) and set our next appointment time. I may also ask you if you are ok with taking part in “practice” (which I find is a more palatable word than “homework”) between the intake and the next session. This could be, for example, reading a brief article, tracking your thoughts and feelings, journaling, or trying out a new coping tool. We can both expect to leave the intake with an idea of where we’ll be headed in therapy as well as what we’ll focus on in the next session. 

What to keep in mind when beginning counseling

Embarking on the counseling journey is a big decision – akin to standing in front of a tall mountain and making the decision to climb it. And the intake session is sort of like meeting your climbing partner for the first time, taking stock of your equipment, and mapping your route before the journey. It’s ok to feel a little nervous at this stage. It makes sense – talking about hard things and putting in the work is difficult! But know that as a counselor I am there with you, creating a nonjudgmental space to feel, process, and work through the most difficult parts of your experience. It’s so much easier to climb when you know you’re not doing it alone. And the view at the top? Well, it’s pretty spectacular.

Book with author of this blog post, Kaitlin Lowey, here: https://SouthTampaTherapyBOOKAPPT.as.me/KaitlinLowey

Why the transition from college athlete to the real world is so hard

The experiences of athletes like Simone Biles and Michael Phelps have shed light on the mental health struggles many athletes face. A topic that has received less attention – but deserves equal standing – is the mental wellbeing of athletes who are transitioning from intense competition into the next phase of their life. 

This period of time can be a difficult one for many reasons. Most athletes end their athletic career in college, which coincides with numerous changes that all college graduates face, including leaving the familiarity of school, entering the workforce, and a general sense of uncertainty that comes with starting a new phase. But for athletes, this period can be even more difficult because it can feel like a large portion of their identity has been lost.

Whereas most college students have the opportunity to test out new identities and “find themselves” in high school and college, athletes’ immense time and energy investment in their sports prevents them from doing the same. Their athletic participation, which usually begins early in life, provides them with athletic purpose, athletic identity, structure, adoration from others, camaraderie with teammates, competition highs, and social status. But this comes at a cost. They miss out on opportunities to explore life outside of athletics, experiment with various roles, and face conflicts that refine one’s sense of self. Ultimately, this can result in what is known as identity foreclosure, which essentially means not having had the opportunity to explore oneself before settling on an identity. In other words, athletes don’t have the opportunity to find out who they are apart from their sport. On top of this, retiring athletes face the loss of being highly skilled at something, the loss of a built-in support network, and the loss of public admiration. If all of this sounds like a lot, that’s because it is!

It’s no wonder that retiring student-athletes often struggle with adjustment difficulties, uncertainty, career problems, financial issues, social problems, and issues with self-esteem, self-concept, well-being, and life direction as they transition from their exclusive athletic identity to an uncertain one. The shift away from athletics has been associated with mental health symptoms including feelings of grief, anxiety, and depression, as well as decreased social support, isolation, declined sense of self-worth, loss of interest in activities, and lack of motivation. Furthermore, athletes who have not developed coping strategies may turn to substance use or unhealthy eating habits, which are common coping mechanisms among student-athletes encountering negative events. 

If you’re an athlete or recently retired athlete, you might be feeling anxious about the transition into the “real world,” or you might be nodding along in recognition of your experience. Thankfully, whether you are planning ahead for the next phase or seeking support during a recent retirement, there are many things you can do to ease the transition. The first is to develop interests and skills outside of your sport. Ideally, you would engage in pre-retirement planning a year or more in advance. However, if you haven’t done that, there are still many ways you can move forward with intention. The key is to consider your values and interests apart from your sport, begin to develop new skills that align with those values and interests, and set goals. These steps can help you develop a sense of identity outside of athletics that you can build on. Ask yourself what lights you up and gets you excited, and go from there. Ultimately, you will be able to take the motivation and hard work you applied to your sport and channel it into finding success in a new pursuit. It may take time, and the beginning may feel overwhelming, but think of it like building a muscle. It might hurt, and it might be slow going, but eventually you will see the results!

Another important step is to process your feelings about stopping your sport. You can explore what being an athlete has contributed to your life, what it is/will be like to no longer identify as an athlete or be part of a team, and what emotions that brings up for you. In addition, you should process through any fears, hopes, and beliefs you have about entering this next life phase. If you have already stopped playing your sport and are going through the grieving process, know that this is normal. It’s okay – actually, necessary – to allow yourself to grieve, and you don’t have to go through it alone. You can do this work with teammates and mentors, in therapy, or as part of a support group. 

Another important factor to consider is continuation of belonging and social support – two major benefits athletes receive from being a part of a team. Again, you don’t have to go through this transition alone! Be intentional about checking in with your team members who are going through the same situation, and make a plan for how to support one another through this time. You should also seek out groups of individuals with similar interests outside of your sports team. For example, you might sign up for intramural sports, take an art or photography class, or get involved in a company with lots of other motivated young people. It’s important to remember that building social relationships outside of sports can take work and take time, and they may look and feel slightly different than the ones you had in college.

The transition from athlete to the “real world” can be a tricky one, so if you are going through it, be gentle with yourself. It’s okay to mourn the loss of your athlete identity. And it’s okay to feel scared or anxious about what lies ahead. At the same time, it’s okay to look forward to how you will learn, grow, and find success – whatever that looks like for you – over the next several decades! There is so much more to you than the title of athlete. And your friends, teammates, and mentors are there to help you along your journey. We are all rooting for you! 

Book with author of this blog post, Kaitlin Lowey, here: https://SouthTampaTherapyBOOKAPPT.as.me/KaitlinLowey

Why your therapist won’t tell you what to do

One question us therapists often hear from our clients is, “What should I do?”

It makes sense that a client would want our advice. After all, we are often the only people in our clients’ lives who know all of the intricate matters of their hearts. We sit with the ambivalent feelings, desires, and conundrums our clients find themselves encountering. And, because we aren’t interwoven in our clients lives in the way that a friend or family member is, we aren’t directly impacted by the decisions our clients make. In short, we get the full picture without being in the picture. So, why shouldn’t we give them advice? 

Let me answer this question by painting a picture of a hypothetical client scenario. In this situation, a client has been dissatisfied with her relationship for quite some time. She feels that her partner cannot connect with her on an emotional level, and their sex life has been lackluster for the past year. She explains the full details of her situation to her therapist and asks, “What should I do?” Her therapist says, “Well, it sounds like this may not be the best relationship for you. I think you should leave.” 

What are the possibilities coming out of this? Let’s consider a few. 1. The client leaves her partner but later feels she has made a mistake. 2. The client leaves her partner and is thrilled about making the decision, but she is robbed of her confidence in her ability to make her own decisions and relies on her therapist for all future major decisions. 3. The client stays in the relationship and no longer trusts the therapist's opinion. 4. The client finds that she actually resents being told what to do and ghosts her therapist, losing faith in therapy and never getting the therapeutic help that would have helped her confront her deeper underlying reasons for seeking help in the first place.

As you can see, there is no winning when we provide advice to our clients.

In fact, this can do more harm than good. When providing an opinion, we may also fall into the unethical trap of imposing our own beliefs and values onto our clients – a direct violation of our ethical code. We also strip our clients of the very empowerment they come to therapy to build. While providing an answer to our clients’ problems may temporarily provide relief from uncertainty, it also reinforces reliance on the therapist to provide a sense of certainty. We want our clients to stand in their own power and trust in themselves – and to believe that no matter what the outcome of their dilemma, they will be able to handle it. 

So, what do we do when our clients ask us, “What should I do?”

We have several approaches we can take. We can help our clients to think through the pros and cons of each choice. Through this process, we may collectively uncover possibilities our clients had not thought of before. We might even go deeper than the surface level questions, challenging catastrophizing, black-and-white thinking, and other cognitive distortions. Perhaps we’ll find that the situation is not as bleak as it seems. If a client seems to be intellectualizing a choice, we might focus on expressing feelings and underlying needs. Contrary to popular belief, feelings and needs play an important role in decision-making and should not be ignored. Finally, we might explore how similar situations in the past are connected to the client’s emotions and beliefs about the current situation – or even confront the concepts of uncertainty and control more abstractly. 

We therapists are certainly flattered that our clients think our opinions are worth seeking on-high stakes decisions. But we also care about our clients enough to not tell them what to do. What we can do – and what is ultimately far more helpful – is  help them gain more insight into themselves. And this in itself is so powerful. Because when our clients know themselves better, they can make better-informed decisions that are aligned with their own goals, values, and beliefs.  

Book with Author Kaitlin Lowey: https://SouthTampaTherapyBOOKAPPT.as.me/KaitlinLowey

How to get unhooked from difficult thoughts and emotions with ACT

By: Kaitlin Lowey, MHCI

You’ve likely heard the phrase uttered by Benjamin Franklin, “...in this world nothing can be said to be certain, except death and taxes.” As a mental health professional (and fellow human being), I would add one other inevitability: experiencing uncomfortable thoughts and emotions. 

“I’m not good enough.” “It’s breaking my heart.” “I totally freeze.” “Something feels off in my gut.” “What is wrong with me?” “I feel depressed.” “I’m so scared.” “What if I get it wrong?” “Do they actually like me?” “Why did I say that?” “What if I fail?” “What if I end up alone?”

Our difficult thoughts and emotions are 100% normal.

Many psychologists and counselors, especially those practicing Acceptance and Commitment Therapy (ACT), would argue that experiencing such thoughts and emotions is just part of being a human. In fact, emotions like anxiety serve a purpose – they protect us from threats (like a charging lion or a dimly-lit alley). Uncomfortable emotions only become a problem when they show up in non-adaptive ways and stick around long past when they’ve served their purpose – in other words, when the degree of emotion we feel outsizes the actual threat. Our emotional responses are both innate (such as fear of snakes) and learned (such as fear of touching a hot stove). Some emotional wounds experienced in childhood, particularly those related to relationships, can continue to impact our emotional responses well into adulthood. 

So, what do our minds do when we experience these emotions? They view the emotion as a problem to be solved – to be gotten rid of. Again, the mind’s problem-solving nature is normal. It’s how humans have survived and adapted for thousands of years. For instance, humans built homes to shelter us from animals and the elements. We created the wheel to transport objects more easily. We even invented the remote control to save us from the inconvenience of having to move to turn up the volume on the TV. Our brains are hard-wired to problem-solve, and that’s usually a great thing! However, it’s not so great when our brains’ well-intentioned but ill-fated attempts to get rid of uncomfortable feelings only makes those feelings stronger. 

So, what happens when our emotional response and our problem-solving are both operating on overdrive? Russ Harris, the author of ACT made simple: An easy-to-read primer on acceptance and commitment therapy, describes the effect as getting hooked. Getting hooked means our brains automatically label the thoughts as a threat, something we have to act on, or something requiring all of our attention (what ACT theorists call cognitive fusion). We may do everything in our power to get rid of them (what ACT theorists call experiential avoidance). In addition, we might start to fuse these thoughts with our self-concept (e.g., If I keep thinking I’m bad, then I must be a terrible person.) We can also lose contact with the present moment, instead narrowing our focus on the thing that’s making us uncomfortable, disconnecting from our experience, or disengaging. Ultimately, we can lose sight of our values (what we care about and want out of our lives) and instead attempt and reattempt the same ineffective strategies to gain control over our thoughts and feelings. In other words, we use just about every strategy we can to banish our discomfort. This might look like denial, obsessively ruminating on whether or not our thoughts and feelings are true, procrastinating, engaging in addictive substances, and other attempts to control and escape. 

The problem with these strategies is that they are not likely to work. Not only do they not solve our emotional discomfort in the long run – they actually move us away from the kind of life we want to lead. And to top it all off, they often result in a spiral of shame and self-loathing. It’s a vicious cycle. 

At this point, I want to pause and remind readers that it’s not our fault our brains are wired this way – it’s extremely normal and entirely human! And, once we accept this, we can begin to make changes that help our minds work for us, instead of against us.  

So, what’s a human to do? And how can ACT help?

ACT proposes an alternate strategy (with many concepts borrowed from Yogic and Zen principles) to deal with our emotionally uncomfortable thoughts and feelings: accepting them. What if, instead of fighting our emotions and accompanying thoughts, we accepted them for what they are: our bodies’ and minds’ attempts to protect us? What if, instead of living our lives constantly running away from our discomfort, we were able to view our discomfort as separate from ourselves, accept that feeling discomfort is normal in the situation we are in, and make choices that are workable and that move us in the direction we want? In other words, what if we were able to get unhooked?

Several tools from ACT can help us unhook from uncomfortable thoughts and feelings. For instance, mindfulness strategies work to reduce emotional intensity by enabling us to attend to our emotions and the present moment with compassion and acceptance. They can also get us into the habit of viewing our thoughts and emotions as things we are experiencing in this moment, rather than the absolute truth or indicative of who we are. 

One of my favorite ACT tools involves the concept of workability versus absolute truth. As Harris states, ACT isn’t interested in whether thoughts are true – the concept of truth could be endlessly debated. Instead, ACT is interested in whether our thoughts and what we do with them are workable. If a thought or a behavior is workable, it has worked for us in the past and/or is likely to work for us in the future. It will move us closer to our long-term goal. This is a simple question we can ask ourselves when we find ourselves getting hooked and in auto-problem-solving mode: is this thought or behavior workable? Or will it be ineffective or cause other problems? 

Finally, ACT asks us to get really clear on our values. What kinds of concepts (such as love, compassion, resilience, integrity, and authenticity, for example) do we want to guide our actions? If our problems did not exist, how would we operate? Once we know our values, we can endeavor to live in alignment with them. And living in alignment with our values results in less emotional discomfort, improved self-concept, and greater fulfillment. 

Who can benefit from ACT? 

Evidence shows that ACT can be effective for a myriad of mental health problems, including anxiety, obsessive-compulsive disorder, depression, stress, phobias, chronic pain, addictions, and adjustment. But I believe that just about anyone can find usefulness in the approach. As Harris writes, 

“Who wouldn’t benefit from being more psychologically present; more in touch with their values; more able to make room for the inevitable pain of life; more able to defuse from unhelpful thoughts, beliefs and memories; more able to take effective action in the face of emotional discomfort; more able to engage fully in what they’re doing; and more able to appreciate each moment of their life, no matter how they’re feeling?” (Harris, p. 36) 

There is much more to ACT – more than can fit in this article. But I hope this post provides a basic understanding of how ACT can help us humans get unstuck and live a more meaningful, fulfilling life. 

By: Kaitlin Lowey, MHCI

Kaitlin joins her clients as they find relief, healing, hope, clarity, and transformation. She has helped individuals experiencing struggles with anxiety, stress, relationships, life changes, obsessive-compulsive disorder, intrusive thoughts, grief and loss, fertility and postpartum, motherhood and parenthood, athletic and career performance, perfectionism, identity, and self-worth. As an integrative therapist, Kaitlin collaborates with her clients to identify goals and choose research-supported therapeutic approaches that fit best. She offers in-person and online appointments.

Book with Kaitlin Lowey, MHCI here: https://SouthTampaTherapyBOOKAPPT.as.me/KaitlinLowey