CBT & ACT

Because 'thoughts become things', I believe the skills of CBT and ACT should be taught at schools. 
Perspective is everything. Mind-hygiene is essential for flourishing. These therapies provide the building blocks, basics and beyond. 

 

Cognitive Behavioral Therapy (CBT)

CBT is a widely used form of psychotherapy that focuses on the connections between thoughts, feelings, and behaviors. It's based on the idea that our thoughts can influence how we feel and act. CBT aims to help individuals recognize and change unhelpful thought patterns or behaviors that may contribute to emotional distress or problematic behaviors. Here's a breakdown of CBT:

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1.     Identification of Thoughts, Emotions, and Behaviors: CBT involves identifying and understanding the connection between thoughts, emotions, and actions. It encourages individuals to become aware of their automatic thoughts (spontaneous thoughts that arise in response to situations) and emotions, as well as how these thoughts and emotions influence behavior.

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2.     Challenging Negative Patterns: Once these patterns are recognized, the therapist and individual work together to challenge negative or distorted thinking patterns. This may involve examining evidence for and against these thoughts, identifying cognitive biases, and developing more balanced and realistic perspectives.

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3.     Behavioral Strategies: CBT also incorporates behavioral strategies to help individuals change harmful behaviors. This might involve setting specific goals, using behavioral experiments to test new ways of thinking or behaving, and learning new coping skills or relaxation techniques.

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4.     Homework and Practice: CBT often includes homework assignments or exercises that individuals practice between sessions. These tasks are designed to reinforce learning and help apply new skills in real-life situations.

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5.     Goal-Oriented and Time-Limited: CBT is typically structured, goal-oriented, and focused on specific problems. It often involves a set number of sessions, making it a relatively brief form of therapy compared to other approaches.

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CBT has been found effective in treating various mental health conditions such as anxiety disorders, depression, post-traumatic stress disorder (PTSD), obsessive-compulsive disorder (OCD), and many others. Its practical approach, emphasis on collaboration between therapist and individual, and the focus on present-day problems make it a popular and evidence-based therapy option.

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Acceptance and Commitment Therapy (ACT)

Acceptance and Commitment Therapy (ACT) is a type of psychotherapy that focuses on mindfulness, acceptance, and behavior change strategies to help individuals live more meaningful and fulfilling lives. ACT is based on the idea that avoiding difficult emotions and thoughts can contribute to emotional suffering, and it emphasizes accepting these experiences rather than trying to eliminate them. Key components of ACT include:​

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1.     Acceptance: Involves acknowledging and making room for uncomfortable or distressing thoughts and emotions rather than trying to control or avoid them. It's about allowing these experiences to exist without getting entangled in them.

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2.     Mindfulness: Encourages individuals to be present and aware of their thoughts, feelings, and sensations without judgment. This helps in developing a better understanding of one's inner experiences.

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3.     Cognitive Defusion: Helps individuals to observe their thoughts more objectively. Instead of automatically believing or identifying with their thoughts, they learn to see them as passing mental events, reducing their impact. 

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4.     Values Clarification: Involves identifying personal values and what truly matters to an individual. This helps in setting goals and taking actions that are in line with these values, contributing to a more meaningful life.

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5.     Committed Action: Focuses on taking steps towards living a rich, purposeful life guided by one's values. This involves setting specific, achievable goals and taking consistent actions towards them, even in the presence of uncomfortable thoughts and feelings. 

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ACT does not aim to eliminate or suppress negative thoughts and emotions but instead teaches individuals how to respond to them more effectively. It emphasizes the importance of taking actions that align with one's values, even in the presence of challenges or discomfort. This approach can help individuals reduce the impact of negative thoughts, develop greater psychological flexibility, and improve their well-being.