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Here's What Acceptance and Commitment Therapy Looks Like | MedCircle

MedCircle・21 minutes read

The individual struggles with feelings of inadequacy and inferiority within his family, possibly stemming from the loss of his mother at a young age and his closeted identity. Therapy focuses on challenging and diffusing these negative thoughts to empower the individual to seek self-acceptance and a healthier perspective within his family dynamic.

Insights

  • The individual's feelings of inadequacy and self-doubt stem from the loss of his mother at a young age, impacting his sense of belonging within his family and influencing his career choices.
  • Acceptance and Commitment Therapy (ACT) techniques introduced by the therapist aim to help the individual separate from negative thoughts, empowering him to challenge harmful beliefs and seek a healthier perspective on self-worth and relationships.

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Recent questions

  • How can negative thoughts be diffused?

    By using Acceptance and Commitment Therapy techniques.

  • What is the concept of diffusion in therapy?

    Distancing oneself from negative thoughts to focus on actions.

  • How can one manage negative emotions effectively?

    By physically and mentally distancing from negative thoughts.

  • How can one challenge self-doubt effectively?

    By confronting negative beliefs and seeking a healthier perspective.

  • How can one prevent negative thoughts from overwhelming them?

    By focusing on meaningful actions and values.

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Summary

00:00

"Confronting self-doubt to find self-acceptance"

  • The individual discusses feeling inferior and less loved compared to other family members, particularly his brother and father, due to their strong bond and shared interests.
  • The person attributes these feelings of inadequacy to the loss of his mother at a young age, which severed his primary attachment figure and safe haven.
  • The individual expresses a desire for attention and validation from his family, especially after moving back home and observing their close relationships.
  • The person reflects on how his mother's absence and his closeted identity may have influenced his career choice in seeking validation through being in front of the camera.
  • The individual shares specific thoughts of not feeling worthy enough to be part of his family, leading to emotional devastation and self-doubt.
  • The therapist introduces acceptance and commitment therapy techniques to challenge and diffuse these negative thoughts, emphasizing the separation of self from thoughts.
  • The therapist encourages the individual to write down the negative thought, "I'm not worthy to be a part of my family," to facilitate the process of diffusing and separating from it.
  • The individual acknowledges a mix of devastation and self-judgment upon seeing the negative thought written down, indicating a shift towards self-awareness and potential self-acceptance.
  • The therapy session focuses on empowering the individual to recognize and detach from harmful thoughts, preventing them from leading to self-defeating actions and emotional distress.
  • Through the therapeutic process, the individual begins to confront and challenge his negative beliefs, aiming to break free from the cycle of self-doubt and seek a healthier perspective on his worth and place within his family.

14:22

Managing Negative Thoughts Through Acceptance and Distance

  • Secondary waves of emotion can be triggered when judging oneself for negative thoughts about a loving family, leading to cascading negative emotions.
  • When faced with negative thoughts, actively struggling with them can create tension and limitations in one's actions.
  • An exercise involving holding a paper to represent struggling with a thought, then placing it in one's lap to symbolize acceptance without struggle, allowing freedom in actions.
  • The concept of diffusion in Acceptance and Commitment Therapy (ACT) involves distancing oneself from negative thoughts to focus on meaningful actions.
  • One method to work on negative thoughts is "card carrying," where the thought is acknowledged by writing it down and keeping it close as a separate entity.
  • Another extension of the exercise involves adding clauses like "I'm having the thought that-" and "I noticed that-" to create distance between oneself and negative thoughts.
  • The concept of self-as-context in ACT emphasizes being an observer of one's thoughts, detached from damaging experiences and negative self-identifications.
  • Physical distancing from negative thoughts, both mentally and physically, can be a powerful tool in managing and accepting them.
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