Depression is a common and serious medical illness that negatively affects how you feel, the way you think and how you ACT. It causes feelings of sadness and/or a loss of interest in activities once enjoyed. It can lead to a variety of emotional and physical problems and can decrease your ability to function at work and at home. But, there is hope. One of the effective ways to manage depression is through Acceptance and Commitment Therapy (ACT), a unique approach offered at iMentalHealth counselling Services in St. Albert, Alberta.
Understanding Depression
Depression is more than just feeling sad or going through a rough patch. It’s a serious Mental Health issue that requires understanding, treatment and a good deal of patience. Symptoms can range from persistent feelings of sadness and hopelessness, loss of interest in activities you once enjoyed, changes in appetite or weight, trouble sleeping or sleeping too much, and more. The impact of depression on daily life is profound. It can interfere with work, school, relationships and even basic daily tasks. It can also lead to physical health problems. Depression can often be similar to grief in its presentation and can be happening in tandem.
Acceptance and Commitment Therapy: A Unique Approach to Managing Depression
Acceptance and Commitment Therapy (ACT) is a form of psychotherapy that uses acceptance and mindfulness strategies, together with commitment and behavior change strategies, to increase psychological flexibility. The opposite of psychological flexibility is psychological rigidity. The goal of ACT is not elimination of difficult feelings; rather, it is to be present with what life brings us and to “move toward valued committed actions.” That is, regardless of thoughts or feelings that are there, we have the mindsight to be able to move towards our values in the face of these difficult feelings. Often we are wanting to escape our feelings of depression and get our of our heads which is understandable; however, ACT uses strategies that help us to deal with the feelings rather than push away, avoid or distract. At iMentalHealth Counselling Services, our experienced psychologists are well-versed in ACT and its application in managing depression.
The Role of Acceptance in ACT
In ACT, the concept of acceptance involves embracing your experiences without trying to change or avoid them. It’s about learning to live with the pain and suffering that comes with the human condition. Acceptance in ACT means making room for painful feelings, and allowing them to come and go without struggling with them. This can help manage depression by reducing the struggle with these feelings, thus reducing their impact and influence over you. Defusion is one of the concepts you may learn about which means we learn how to separate our selves from those thoughts and possibly have a new mindset that says “my thoughts are just thoughts, not facts.”
The Role of Commitment in ACT
The commitment in ACT refers to the commitment to making changes, and behaving in ways that can help you to lead a life in accordance with your deepest values. This can help manage depression by helping you to focus on your values rather than your thoughts, feelings or sensations.
ACT: A Unique Depression Management Technique
ACT works by helping you to unhook from unhelpful thoughts and feelings, so you can take action that’s guided by your values. It helps you to change your relationship with your thoughts and feelings, so you can live a life that’s full, meaningful and guided by what matters to you the most.
Depression Treatment: Acceptance and Commitment Therapy
Have you ever had thoughts that you get hooked by and ruminate and then it impacts your behavior? In a clinical setting, ACT is used to help individuals understand and accept their psychological experiences and to commit to behavior that is consistent with their personal values. The role of the therapist in ACT is to help the individual understand the ways that they are stuck in their lives, and to guide them in the process of getting unstuck. At iMentalHealth Counselling Services, our psychologists are committed to helping individuals navigate their way out of depression using ACT.
How ACT Helps Manage Depression
ACT helps individuals cope with depressive symptoms by teaching them to reduce their struggle with their feelings, and to recognize and commit to actions that improve and enrich their lives. It helps them to realize that their thoughts are just thoughts, and that they do not have to control their lives.
Using Acceptance and Commitment Therapy to Treat Depression
Starting ACT for depression involves finding a therapist who is trained in this therapy and making a commitment to the therapy process. It also involves learning to accept your feelings, to choose your actions based on your values, and to be present and open to your experience. Some times it means actually taking the time to reflect on your values, which many people have a hard time knowing what their values are. Therapy at iMentalhealth Counselling Services may be a place you can take the time to explore your values and reflect on what the away moves and the towards moves you are making in site of your values. At iMentalHealth Counselling Services, we offer a supportive and understanding environment for individuals to start their ACT journey.
Conclusion
Managing depression is crucial for leading a healthy and fulfilling life. Acceptance and Commitment Therapy (ACT) offers a unique approach to managing depression by teaching individuals to accept their feelings and to commit to actions that align with their values. If you or someone you know is struggling with depression, consider ACT as a potential treatment option. iMentalHealth Counselling Services, located in St. Albert, Alberta, is dedicated to providing effective and affordable psychological services, including ACT.
For more information or to book an appointment, visit our website at iMentalHealth Counselling Services, email us at admin@imentalhealth.ca or call us at (780) 893-9091.
Author: Geordy, Registered Psychologist and Director of iMentalHealth