Acceptance and Commitment Therapy
Acceptance and Commitment Therapy is a relatively new therapy, that moves away from more traditional cognitive therapy methods, which look at what we think and feel, towards focusing on how we relate to what we think and feel.
ACT is about accepting things that you can’t change and how they interfere with your life and wellbeing, and instead acting according to your values.
‘Most people think of success as achieving goals. I invite clients to consider a different definition: success is living by our values. With this definition, we can be successful right now even though our goals maybe a long way off.’ Russ Harris, is author of, ACT made simple.
Claudia Hammond discussed ACT on Radio 4 last week; https://www.bbc.co.uk/programmes/m000bmyf
At the core of ACT is the ACT Hexaflex pictured at the end with six therapeutic processes:
Contacting the present moment (Be Here Now), which means flexibly bringing our awareness to either the physical world around us, or to the psychological world within us, or both simultaneously.
Defusion (Watch Your Thinking). Instead of getting caught up in our thoughts or being pushed around by them, (‘I can’t manage 15 people!’), we let them come and go as if they were passing cars. We step back and watch our thinking instead of getting tangled up in it.
Acceptance (Open Up), means opening up and making room for difficult feelings, sensations, urges, emotions, and allow them to be as they are.
Self as Context (Pure Awareness). There are two distinct elements of the ‘mind’, the ‘thinking’ self and the ‘observing’ self. The thinking self is generating thoughts, beliefs, memories, judgements, and so on. But less familiar is the observing self: the aspect of us that is aware of whatever we’re thinking, feeling, sensing or doing in any moment.
Values (Know What Matters). What do you want to stand for as a parent, boss, leader? What truly matters to you, for your family, your business in the bigger picture? These are ‘chosen life directions.’
Committed Action (Do What It Takes), is taking effective action guided by your values and ‘doing what it takes’ even if that brings up pain and discomfort. If that’s delivering a presentation at your AGM but it fills you with fear, then you work towards it using traditional behavioural interventions, such as goal setting, exposure (practicing your presentation to colleagues/family), having presentation skills training! This means skill that enriches your life from negotiation to time management, from assertiveness to problem solving, from self-soothing to crisis coping.
At Communication Collective we use simple exercises based on ACT to help you and your teams to Do What It Takes to further your aspirations. Instead of wrestling with your fears, we help you to understand them and let them pass, so you can make a committed action towards fulfilling your goals, be that becoming a better leader, or presenting your research effectively or motivating your team.
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The Communication Collective work throughout the UK and internationally.
To get in touch with one of the team, please email, phone, or use the form below.
Charlotte: 07966 538 159 / Celia: 07793 560 649