“It is what it is”
Life. Can’t change it, just got to accept it and move on. But, what if you can’t? What if you get stuck on the past or are frozen in fear from your predictions of the future? You would not be alone. Many, many people get stuck and feel like acceptance is unattainable. Acceptance is the ability to experience emotions (pleasant or unpleasant) without attempting to control or supress the sensation. There has been a lot of research in the psychological skill of acceptance. This article will provide an overview of the development of acceptance from a theory to a practical skill.
There are 3 well known therapies that practically apply the construct of acceptance- cognitive behavioural therapy (CBT), acceptance and commitment therapy (ACT) and dialectical behaviour therapy (DBT). CBT recognises the connection between thoughts, feelings and behaviour. ACT focuses on the present experience to accept and be with unpleasant emotions and sensations with the notion that this too will pass. The DBT emphasis is on managing emotions, increasing distress tolerance, and improving interpersonal relationships.
Why is there such a push for psychological acceptance?
Have you noticed yourself trying really hard not to feel pain? You gravitate to things that distract you from the pain. This could be excessive sleeping, doomscrolling, reckless driving, gambling or binge drinking. But when you try to stop feeling pain, you tend to stop feeling anything at all including happiness and joy. A life without joy and happiness sounds terrible. And sadly, avoiding your emotions can develop into anxiety, depression, and addiction. Hence, acceptance is a key element of therapies that target mood disorders (depression), addictive disorders, anxiety disorders, suicidal ideation, self-harming, and stress.
Research has shown that psychological acceptance is associated with improving emotional wellbeing, reducing stress and in developing effective coping skills. Acceptance is a skill that can be developed. Some experts suggest there are 4 components of acceptance.
- Acknowledgement
- Allowance
- No judgement
- No attachment
Acceptance requires practice. Through applying these principles to your own circumstances, you give space to the natural processing of emotions and ultimately free yourself to move forward into living your best life.
Below are some simple self-regulation and mindful strategies to incorporate into your daily life to promote acceptance.
Mindfulness strategies:
- Present Living Mindfulness
- Visualisations
- Mantras
- Sand Tray*
- Gratitude
- Breathwork
- Journaling
Self-regulation strategies:
- Grounding Techniques
- Reframing the Situation
- Naming the Emotion
- Positive self-talk Scripts
If you are interested in tailoring these strategies to your own lifestyle, come book a session and let’s explore how to practice acceptance in your everyday living. My goal is for you to live the best life possible. Those times in life when you feel stuck in the past or anxious of the future lessen in severity and frequency when you harness the skill of acceptance.
To make an appointment with Cassia, you can Book Online. Alternatively, you can call Vision Psychology Brisbane on (07) 3088 5422.
References
Cuncic, A. (2024). How to embrace radical acceptance. Very Well Mind. https://www.verywellmind.com/what-is-radical-acceptance-5120614
Dow, B. R., Godderis, N., Mrazek, A. J., Mrazek, M. D., Pamensky, T. A., Pasch, A., Richelle, J., & Rutila, B. A. (2024). Aspects of acceptance: building a shared conceptual understanding. Frontiers in Psychology. Doi: 10.3389/fpsyg.2024.1423976 *Haase, C. Using Sand Tray in Counselling. https://www.visionpsychology.com/using-sand-tray-in-counselling/
Kellenbach, M. (2020). The ABCs of CBT, DBT and ACT: a brief introduction to the therapies behind the acronyms. Dr Amanda Hale Clinical Psychology. https://www.dramandahale.com/blog-clone-1706675784387/2020/12/25/the-abcs-of-cbt-dbt-and-act-a-very-brief-introduction-to-the-therapies-behind-the-acronyms
Kobylinska, D., Lewczuk, K., & Wojnarowska, A. (2020). Acceptance as an emotion regulation strategy in experimental psychological research: what we know and how we can improve that knowledge. Frontiers in Psychology. Doi: 32180748