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.
"You can't stop the waves, but
you can learn to surf"
(Kabat-Zinn 2004)
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.
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.
This "Demons on the Boat" animation is a
variation of the "Passengers on the Bus" metaphor, which shows how we can notice
thoughts and feelings, and choose not to react to them. Thoughts are just
passing streams of words.
