Navigating Overwhelming Feelings: Insights from ACT Therapy

As a seasoned cognitive-behavioral therapist, I often find myself asked how I handle challenging thoughts and emotions. You might expect that after dedicating years to helping others, I'd be a picture of mental fortitude, effortlessly surmounting life's obstacles. However, the truth is far from that perception.

Despite my expertise, I still grapple with my inner struggles. I fret over the future, erupt emotionally when life feels unfair, and occasionally say things I regret in moments of stress. Even after years of practicing ACT and CBT techniques, overwhelming feelings still creep in.

Embracing this reality has been a journey. It's a reminder that struggling is a fundamental part of the human condition, not an indication of personal failure. It's a humbling realization that no amount of knowledge or experience can shield us entirely from life's challenges.

That said, there's empowerment in this recognition. It means our grievances aren't a sign of inherent brokenness but a testament to our humanity. With practice, we can learn to navigate these struggles more effectively, reclaiming control over our lives.

Finding Solace in the Face of Overwhelming Feelings

Renowned ACT therapist Steven Hayes emphasizes the importance of acceptance and mindfulness in dealing with difficult emotions. His work underscores the value of facing our feelings directly rather than avoiding or suppressing them. Steven summarizes the way to effective coping in three stages:

Step 1: Notice

When overwhelmed, the first step is simple yet profound: notice. Pause amid the chaos and acknowledge your struggle. This mindfulness practice enables you to consciously decide your next course of action.

Step 2: Feel

Rather than fleeing from discomfort, embrace it. Dive into your bodily sensations, exploring where you feel tension or unease. This practice of internal inquiry fosters a sense of curiosity and acceptance.

Step 3: Move

Finally, shift your focus outward. Identify actions aligned with your values, whether it's nurturing relationships, pursuing career goals, or prioritizing self-care. Take small steps toward what matters most, anchoring yourself in purpose.

Overwhelming Feelings – Embracing Psychological Flexibility

This three-step formula isn't about eradicating overwhelm but cultivating psychological flexibility. It's about coexisting with difficult emotions while pursuing a meaningful life.

In essence, you're a complex, evolving individual navigating the human experience. Overwhelming feelings will still arise, but with practice, you'll develop the resilience to weather storms and refocus on what truly matters.