Addressing Life Crises From An ACT Perspective: Acceptance And Commitment Therapy

Life is marked by a series of phases and events that can generate internal crises, challenging our sense of identity, purpose and emotional well-being. In times of drastic change, loss or transition, the need arises to find a deeper, more sustainable meaning in existence Acceptance and Commitment Therapy (ACT) offers an innovative approach to addressing these life crises, using mindfulness and connection to the present moment as powerful tools.

Vital crises and the meaning of life from the ACT perspective

Are you going through a difficult moment that fills you with doubts about the path to follow, do you fear the consequences of your decisions and actions, do you feel anxious and cannot move forward, do you feel overwhelmed by the situation, do you sleep poorly or poorly, or do you feel overwhelmed? On the contrary much more than usual, do you feel irritable or very sensitive? You may present other symptoms as well, and on certain occasions, this is the most common. You may be going through a life crisis that calls into question what really matters to you in life, and your body and mind are reacting to it as they can

We have all gone through life crises, difficult moments where we experience deep pain, doubt our path in life, or lose hope. Life crises can manifest themselves in various ways, motivated by the loss of a loved one, significant professional or personal situations, and even social changes. These events often trigger an internal search for meaning and purpose, and a question about what actions to take. These crossroads often trigger situations and sensations like those described above: however, if these states last for a long time and you cannot make progress in resolving the conflicts, your quality of life will be significantly reduced.

Faced with these and other situations, Acceptance and Commitment Therapy (ACT) proposes acceptance of difficult emotions and commitment to actions aligned with personal values ​​as paths to a more fulfilling life. At the heart of this approach is mindfulness, a practice that encourages full awareness of the present moment. By cultivating mindfulness, people can learn to be present even in the midst of pain, uncertainty, or confusion, allowing them to handle life crises with greater clarity and self-compassion

Within this approach we must distinguish “acceptance” from “resignation.” When we talk about acceptance we are referring to making contact with painful emotions, to be able to identify what is happening to us instead of fighting against our feelings and thoughts, which leads us to avoidance behaviors that prolong suffering. This is very different from the idea of ​​resigning ourselves to the fact that things will necessarily remain this way, whether in our internal world or in our external context. Rather, it implies being aware of what happens to us but from the perspective of what matters to us, to act towards those issues that we value, often seeking a change in our living conditions.

I propose an example where this distinction is seen. You are 45 years old, you suffer from a work conflict that requires a difficult conversation with a superior and possibly then the search for another job (you are worried that at your age the possibilities are reduced). “Accepting” implies connecting with your discomfort (perhaps you have fear, anxiety, or think that it is going to be very difficult) in these situations instead of falling into avoidance behaviors (for example, the attempt to avoid discomfort through procrastination, compulsively consuming online content, perhaps adding rumination and guilt to the process).

Accepting will also involve connecting with what you consider valuable in your life (values ​​change according to each person, but let’s assume that in the example you value your professionalism, autonomy, your courage and being respected) and taking actions in the direction of these values ​​(writing a message coordinating an appointment to have a conversation about it, preparing the content of what you want to present, getting advice from professionals, updating your CV, etc.).

Resigning, on the other hand, could mean staying in pain and avoidant behaviors, without taking meaningful actions towards what you consider a valuable life. We are then talking about acceptance but also about contact with that which brings valuable meaning to our life, that which makes it “worth it” (because there will be worth, sooner or later in life, but there may be those issues that we value). . A key to finding meaning in times of crisis lies in discovering and connecting with core values, and the actions that express them in the world

Instead of avoiding or repressing painful emotions, ACT invites people to acknowledge them, without letting them define their identity or their choices. This attitude of openness and acceptance allows for greater psychological flexibility to not get stuck in avoidance, increasing the ability to act, paving the way to a more meaningful and authentic life.

At the same time, the process of giving meaning to one’s life is neither static nor linear. It is a personal journey that involves recognizing that suffering and adversity are inevitable aspects of the human experience. In this sense, ACT does not seek to eliminate such aspects, but rather to transform the relationship with them, thus allowing greater growth for the person. Mindfulness plays a fundamental role in this process. By cultivating mindfulness, people can learn to relate more compassionately to their thoughts and emotions This skill strengthens the ability to make decisions aligned with values, even in the midst of emotional turbulence.

In this way, Acceptance and Commitment Therapy offers a holistic and effective approach to addressing life crises, focusing on the acceptance of difficult emotions, the connection with personal values ​​and the transformative power of mindfulness. In times of uncertainty, this perspective can provide guidance and inner strength to find deeper meaning in life.

Some metaphors and exercises from ACT and mindfulness to face life crises

However, to go from theory to practice, a series of actions are necessary. Although the actions will depend on each person and their context, we can review the prelude to committed actions: some experiential techniques to enhance acceptance.

In this direction, I would like to share with you below some techniques used to gain perspective regarding our pain, and direct our actions in the search for a valuable life. Although isolated techniques cannot and therefore do not replace the supervised and personal work that a psychotherapeutic process implies, they will surely allow you to live in first person some different experiences regarding the discomfort that life crises entail.

1. Sea wave metaphor for acceptance and defusion

Imagine your mind as the ocean and your thoughts and emotions as waves that come and go. In times of crisis, emotions can be like powerful waves that seem to overwhelm you. The practice of acceptance involves allowing these waves to pass through you, observing them without clinging to any one in particular To work on defusion, you can visualize your thoughts as small boats on those waves. Watch how they float and move away, without getting attached to them. This metaphor teaches to observe and allow emotions to pass, without being carried away by their force.

In this exercise, as in all those proposed at an experiential level, it is important that you be able to register your bodily states, how discomfort and tranquility, or sometimes tension or the absence of all sensation, are events that fluctuate. Contact with the changing present moment reminds us that, despite what our mind seems to tell us at times (“you are bad, all the time, there is no way out” etc.), internal states come and go, and what we are going to do What to do next depends on us, our values ​​and actions.

2. Practical mindfulness exercise for the context self

Find a quiet place and sit comfortably. Start focusing on your breathing, feeling how the air enters and leaves your body, without modifying anything at all (it is your everyday breathing). With soft focus, as if you were touching your breath with a feather, simply observe what your body does when you breathe at some point such as the abdomen, or chest. Now, bring your attention to your present thoughts and emotions. Allow them to be there, without judging or trying to change them And she returns to your breathing, slowly. After a while, she returns to your thoughts and feelings.

If you start to judge that you’re not doing it right, or worry that you’re getting distracted, or even if you don’t think any thoughts are coming: those are your thoughts at the moment, that’s what you notice, and then you let them go and go back to them. your breathing, in a gentle swing of attention between your thoughts, feelings, and breathing. Recognize that your thoughts do not define who you really are. Imagine that you are the consciousness observing these thoughts and emotions, but you are not completely identified with them.

This practice will help you connect with the part of you that is aware and observant of your internal experiences (what in ACT we call the “self as context”). In crisis situations, being able to take perspective allows us to decide electively, not reactively, to seek what we want and not only to avoid what we fear, strengthening our acceptance and also our freedom of action

Conclusion: Taking Action Toward a Valuable Life

In times of crisis, the search for meaning and purpose can be challenging. However, Acceptance and Commitment Therapy (ACT) offers powerful tools, such as mindfulness and connection to values, to face these challenges with resilience and wisdom.

Taking action toward a valuable life involves taking the first step toward self-knowledge and personal growth. I invite those facing life crises to consider therapeutic support from a professional specialized in ACT Through therapeutic sessions, contact with the present moment, acceptance, defusion, perspective taking and connection to values ​​and action can be explored more deeply, thus providing a solid framework to face crises with greater clarity and compassion for oneself and others.

Accepting is not a passive posture: it has to do with accepting that something hurts us, and instead of resisting dysfunctionally, generating more suffering, paralysis, or unnecessary conflicts, it can be the first step to act in the direction of what we really need, to be able to change our situation. Acceptance and action are drivers of change.

In this direction, starting a therapeutic process not only offers practical tools, but also opens the doors to a deeper understanding of yourself, your possibilities and those of your environment. By committing to your emotional well-being and personal growth, you are taking significant steps towards a fuller and more authentic life, and in this sense professional support can make a big difference If you are going through a difficult time, try asking for psychotherapeutic help, it will surely be one of the best investments you have ever made in your life.