Understanding Depression
Depression is a mental health condition that involves long-lasting and persistent feelings of low mood, hopelessness, sadness, difficulties concentrating, and low motivation. Furthermore, it can seemingly come out of the blue or develop following a loss or life-altering event. Depression comes in a range of forms. In fact, it is a complex condition as it interferes with both our mental and physical well-being.
Acceptance and Commitment Therapy (ACT)
Acceptance and commitment therapy is used to increase psychological flexibility. The goal of this therapy is not to eliminate the problem. It is to lead a rich and meaningful life despite inevitable challenges. ACT focuses on what gives us meaning and purpose (our values) and provides us with tools to make choices that bring us closer to those values.
Building Psychological Flexibility with ACT
Living with depression does not mean your brain is defective. The goal is not to be happy all the time. In reality, happiness is the ability to experience all the emotions that come with living a meaningful life, whether good or bad. Weathering the continuously changing spectrum of emotions involves what is known as Psychological Flexibility. Having psychological flexibility means being present and accepting uncomfortable thoughts and emotions. It is acting in ways that align with your values, and being able to adapt to life’s difficulties. ACT helps individuals disentangle themselves from unhelpful thoughts. In effect, it helps identify which behaviours are and aren’t working, and utilises skills such as mindfulness, defusion, value-based work, and effective action.
ACT Strategies for Managing Negative Thoughts and Emotions
There are several strategies that can help identify and manage negative thoughts and emotions. Here are two commonly employed skills.
Cognitive defusion: This skill changes your relationship with thoughts. The idea with this skill is that instead of seeing negative thoughts as an absolute truth, you create distance from them using defusion. In action, this might include labeling thoughts: Instead of saying “I’ll never feel better”, reframe as “I am having the thought that I will never feel better”. The key here is to shift your thought enough that you can distance yourself from it and its impact.
Mindfulness: This ACT skill teaches individuals to be present and observe thoughts and emotions without getting caught up in them. This can include grounding exercises, focusing on breath and physical sensations. For instance, it could involve accepting your emotions without resistance and mindfully observing them as clouds passing by, rather than engaging with them.
Using ACT to Overcome Depression
Overcoming depression with ACT is not about getting rid of painful thoughts or emotions. It is about changing how we respond to them. By practicing acceptance, mindfulness, and values-based action, we can create a life that feels more meaningful-even in the presence of difficult emotions. Depression can make it tempting to withdraw. ACT encourages small, intentional steps that help cultivate psychological flexibility, allowing you to engage in what truly matters despite the challenges that come up.
When to Seek Help
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