Acceptance & Commitment Therapy (ACT)
1. Content to Context:
ACT’s goals include the shift from understanding words as content to context; learning to understand both the benefits of language and how it can affect us negatively when we do not take into account the learning context
ACT also suggests that choice and committed action are more appropriate ways to deal with life than avoidance. Mindfulness and acceptance strategies, as well as commitment and behavior-change strategies.
2. The Struggle Switch
It is a concept popularized by Dr. Russ Harris in Acceptance and Commitment Therapy (ACT). It’s a metaphor used to describe our tendency to resist and fight against uncomfortable emotions or thoughts.
- The switch is always on: Whenever we experience something unpleasant, our minds automatically go into “struggle mode.”
- Struggling makes it worse: The more we fight against these feelings, the more intense they become. It’s like trying to push a wave back into the ocean; the harder we try, the stronger it becomes.
The goal of the Struggle Switch technique is to learn to turn off this switch. Instead of fighting against uncomfortable feelings, we accept them without judgment. This acceptance allows us to:
- Defuse: Step back and observe our thoughts and feelings without getting caught up in them.
- Mindfully notice: Become aware of the sensations and experiences in the present moment.
- Choose wisely: Make conscious decisions about how we want to respond to these feelings.
- By turning off the Struggle Switch, we can reduce our suffering and live more fulfilling lives.
Value Based Living:
Identifying and living according to personal values.
e.g. What I value — Relationship or Honesty- Committing to move towards that.
Self-as-Context:
Viewing oneself as an observer of thoughts and feelings as if it’s a third person’s thoughts and feelings and become aware of the consequences.