I personally find ACT therapy the easiest and most effective, much more so than CBT (Cognitive Behavioral Therapy) or DBT (Dialectical Behavior Therapy). It is easier to remember and works the best for me.
What I use is a little bit of DBT skills like Radical Acceptance and Teflon Mind (letting my negative thoughts slip from my mind), but I mostly use a simple version of ACT.
In ACT, It is simple. I accept all my thoughts and selftalk. I defuse them by saying to myself “Here is that thought again!” then get back what I am doing . I take that thought with me.
Another thing to do is explore your values. What is important to you? Create goals that are in harmony with your values.
Decide what you want in life. If you could do anything at all and time, money, or fear weren’t a factor, what would you do? Write it down. Does what you want match up with your values? If not , you my need to change your goals or take a look at your value list. Is there a value that is missing?
There’s more to ACT than this, but I keep it simple and use just the basics.
Step 1: Accept your thoughts. Do not try to push them away. This is a techniques call Defusion. Reduce the power of those thoughts or feelings. The goal is to get on with your life by not trying to make them go away. Often they will, but that is not the goal.
Step 2: Just say “Oh, here is that thought or feeling again!” Catch yourself when you have a negative story in your head. This step can be hard. I know it is for me, but just do your best.
Step 3: Continue to defuse it by saying the thought in a funny voice or visualize yourself in a funny movie acting out your thought or feeling.
Step 4: Explore your values. List your top ones if you have trouble finding your values. If you do have trouble finding your values, ask yourself “What would I do if I only had a year to live, but was still healthy enough?”
Step 5: Create a few goals that support your values. Keep it simple with only 1 to 3 goals to start.
Step 6: Get on with what you are doing. Thank your mind when the thought occurs.
This self-help technique doesn’t have you waiting for things to get better.
Take action now. Do not waste your time and life.
As you read my blog, you will find that I mostly discuss ACT therapy but the key is to discover what works best for you, then use it daily.