Acceptance and Commitment Therapy in Denver, CO

“The more our stories are driven by fear, the more imprisoned we become in our confined sense of self.” -Tara Brach-

Acceptance and Commitment Therapy, or “ACT,” is a newer form of therapy that evolved from Cognitive Behavioral Therapy. The goal of ACT is to create a “values driven life,” or a life that is rich and meaningful, while learning to accept the pain that inevitably comes along with it.

At Heart Bloom Therapy in Denver, Colorado, we offer ACT services that can help you take action in your life in a way that is guided by your values. We’ll also empower you to accept what’s out of your control and focus instead on what makes you feel deeply authentic. Find your way back to the essence of who you are with help from our experienced team, led by Dr. Pamela Brody.

Create a More Meaningful Life With ACT

Acceptance and Commitment Therapy teaches mindfulness and acceptance skills as an effective way to handle struggles such as depression and anxiety. It is through mindfulness skills and the ability to step back from our thoughts and reactions that we can create a more meaningful life.

Acceptance and Commitment Therapy also aims to increase our "psychological flexibility." When we are more psychologically flexible, we are more:

· Connected in the present moment

· Connected to our personal values and goals

· Open to our experiences as they are

· Engaged in committed actions that help bring us closer toward who and where we want to be

Unwanted emotions are a part of being human, but with ACT, you can learn to relate to emotions in more compassionate ways.

The 6 Core Processes of Acceptance and Commitment Therapy

The different core processes of ACT focus on:

1. Acceptance

There's a saying that "what we resist persists." It's natural that we resist painful and unwanted emotions. Avoidance is a normal response to fear, pain, and shame. We don't want to feel them.

But, with avoidance, our lives can gradually narrow, and we can get further away from what makes us feel like ourselves. When we have unpleasant emotions and thoughts, we usually fight against them. 

However, through acceptance, that doesn't mean you learn to like something that's difficult. It means that you stop fighting against it and let go of the struggle.

2. Cognitive Defusion

This involves stepping back and seeing your thoughts rather than being consumed by them. For example, you might have the thought "I'm not good enough" and start to feel sad. With defusion, you would practice distancing yourself from that thought.

As a result, instead of being consumed by the thought, you'd say to yourself something like, "Right now, I'm having the thought that I'm not good enough." The thought then becomes like a picture or object in our minds, one we can watch pass by.

3. Being Present

Acceptance and Commitment Therapy promotes a practice of present-moment awareness. This means that you are focused on what is happening with you right now.

In contrast, when your mind is caught up in ruminating about the past or worrying about the future, you become vulnerable to being triggered into negative stories and feelings. Being present-focused helps to get out of stories of past or future worries, and become more psychologically flexible, resilient, and open.

4. Self as Context

In ACT, this is often referred to as the "transcendent" sense of self, or "observing ego." Beyond our thoughts, beliefs, stories, emotions, and reactions is a self that is always present. In ACT, we work together to cultivate this sense of awareness. The self can then take a step back and notice thoughts and reactions.

The idea of a transcendent self is a part of many therapies and traditions, including:

· In Yoga Nidra this is known as "witness awareness." There's a self that can witness the flow of our minds and emotions.

· In Internal Family Systems Therapy this is known as "self-energy." The collective idea is that we are not our thoughts, our feelings, our experiences, or our sensations. There is a self in all of us that transcends these.

5. Defining Values

In Acceptance and Commitment Therapy, we use the term "values" to refer to the deep inner longings that are most important to us. Values refer to actions that give our lives meaning because they are aligned with our core selves.

Values are not goals in that we never “accomplish” a value. Instead, values are like our North Star, as they help us make choices based on the direction in which we want to go in our lives. When we connect with our values, we can move our lives in meaningful directions, even in the face of difficult or painful experiences.

Values are very personal. They are not based on what others expect of us, or what we think we "should" be doing. Values are the actions we take when we follow our hearts.

6. Committed Action

Committed action means living in alignment with our values even when we have difficult thoughts and feelings. In Acceptance and Commitment Therapy, we help people to notice, without judgment, whether behaviors are going "toward" or "away" from values. When we cultivate this awareness, we can choose to take actions to build a values-driven life that is rich and meaningful.

Get Started With Acceptance and Commitment Therapy

Instead of challenging and restructuring our thinking, which is a regular practice in CBT, ACT involves helping you to notice and name thoughts, as well as make room for emotions. It aligns with the processes of meditation: a practice of being open, curious, non-judgmental, accepting, and present-focused. The name ACT sums it up. It’s about a commitment to act in a way that is true to your heartfelt sense of self. If you’re ready to find out more, Heart Bloom Therapy in Denver, CO, is here to help.