Written by: Autumn Walsh (She/Her) MSW, LSW, CCTS
Have you ever found yourself trapped in a never-ending loop of thoughts? You know, the kind where you relive that embarrassing moment from sixth grade like it was an Oscar-worthy drama? Or maybe you lie awake at night wondering if it was really necessary to have that extra slice of pizza at dinner. Enter Acceptance and Commitment Therapy (ACT) — the superhero of cognitive behavioral therapies, ready to save us from the villainous forces of our overactive minds.
ACT, at its core, teaches us to accept our thoughts and feelings instead of wrestling with them like they’re a wild bear at a picnic. Instead of saying, “I refuse to think that! I choose happiness!” ACT encourages you to say, “Okay, brain, I see you’re trying to freak me out about my upcoming presentation, but I’ll bring you along for the ride.” Sounds weird, right? But it’s a game-changer!
Real-Life Scenarios
Let’s dive into some relatable scenarios where ACT can turn cringe-worthy moments into laughable life lessons.
The Job Interview Jitters
Picture this: You’re sitting in the waiting room for a job interview, heart racing like you just chugged a gallon of coffee. Your thoughts spiral, “What if I trip on my way in? What if I accidentally call my interviewer ‘Mom’?!” Instead of fighting those thoughts, ACT invites you to step back and say, “Hey, brain! Sure, those are some ridiculous scenarios. But I’m still going to nail this interview.” Then you waltz in, trip over absolutely nothing, and rock the interview like the superstar you are. Not only do you survive the experience, but you also get a fantastic story to tell at dinner parties!
The Gym Dread
Ever dread going to the gym? You know it’ll involve sweating, grunting, and resisting the urge to judge all the reflective surfaces like you’re preparing for an Olympic event. Instead of engaging in a full-blown argument with yourself about working out, ACT suggests you acknowledge those feelings: “Oh, look, there’s my gym anxiety. How cute.” Then, even if your brain is throwing a tantrum about how much it hates burpees, you can still choose to go and lift those weights (or at least lift the remote control instead).
Social Anxiety at Parties
When invited to parties, social anxiety can hit harder than a surprise piñata at a wedding. Your thoughts might scream, “What if I stand awkwardly in the corner holding a drink, while everyone else is dancing like they just won a dance-off?” Instead of letting those worries dictate your night, with ACT, you might say, “That’s a valid thought, but I’m still going to move my body to the rhythm of my favorite jam—even if it looks like a chicken on roller skates!” So, you embrace the awkwardness (and probably invent a new dance move in the process).
Procrastination Central
Procrastination is like that one friend who shows up uninvited but never leaves. You’ve got that paper due tomorrow, and your brain pulls the classic “Let’s scroll through cat memes instead!” tactic. Instead of getting angry with yourself or frantically typing with sweaty palms, ACT suggests a pause: “Ah, procrastination, my old friend. I see you’ve brought your buddies, Netflix, and snacks. However, I’m going to spend just 15 minutes writing, then we can binge.” Boom! You found a way to accept the tendency while committing to progress.
Conclusion
Acceptance and Commitment Therapy is about embracing the ups and downs of life without letting them steer your actions. It teaches us that while we may have thoughts like “I should really be doing something more productive” or “Everyone will judge my dance moves,” we can still commit to living life joyfully and authentically.
So, next time your brain throws a party of wild thoughts, don’t panic. Just laugh with it, accept the chaos, and keep stepping forward. After all, life is too short not to embrace every awkward, glorious, and whimsical moment!
If you think Acceptance and Commitment Therapy (ACT) may be right for you or someone you know contact our therapists in Pittsburgh, PA fill out our contact form, email info@elementspgh.com, or call 412-336-8832.
The information contained in this blog does not replace professional treatment or diagnosis and is for educational purposes only.
