Cognitive-Behavioural Therapy (CBT) is typically a change-process therapeutic modality, however there is recognition that sometimes there are problems in life that cannot be resolved, are difficult to endure, or cannot be worked on using traditional CBT tools. In these cases, acceptance becomes an integral strategy to help navigate challenging life circumstances. For instance, when facing a relationship break-up or learning that a close family member might die, acceptance can be helpful for reducing psychological distress. According to Marsha Linehan (2015), who developed the third-wave CBT approach known as Dialectical Behaviour Therapy, acceptance does not mean approval or agreement about a situation nor unwillingness to make change. Instead, Linehan (2015) postulated that acceptance means accepting reality for what it is, including difficult situations, and recognizing that the situation cannot be changed in the present moment. One research study by Ford and colleagues (2018) that investigated acceptance using laboratory, diary, and longitudinal methodologies found that individuals who used acceptance rather than judgment towards their negative mental responses were more likely to have better psychological health (e.g., higher psychological well-being and life satisfaction, with reduction in depressive and anxious symptoms). It is suggested that acceptance reduces one’s negative emotional responses to stressors, which in turn promotes greater psychological welfare (Ford et al., 2018).
How can Cognitive-Behavioural Therapy Help with Building Acceptance?
Cognitive-Behavioural Therapy (CBT) is an evidence-based practice that has been widely utilized for a broad range of psychological concerns and one beneficial strategy that can be learned is finding acceptance. There are different ways that CBT can be used to build acceptance, including but not limited to:
- Noticing our thoughts and emotions without reappraisal nor holding judgment towards them (e.g., “this is my thought, but I am not my thoughts”)
- Recognizing any unrealistic expectations or hope that an unsolvable problem will somehow become fixed, thus modifying to hold more realistic expectations consistent with reality
- Understanding what is more important in the bigger picture (e.g., not focusing on the details that did not go according to plan on your wedding day but instead remembering it as a special day to celebrate with your loved ones)
- Living in accordance with your values facilitates acceptance by focusing on something more meaningful than distress (e.g., spending time with a family member who has a terminal illness in ways that align with who you are as a person is more important than the experience of distress)
- Learning emotion regulation tools and developing a healthy lifestyle to help manage distressing situations
How can the team at Oakville Centre for Cognitive Therapy help?
At the Oakville Centre for Cognitive Therapy, we have trained psychologists with experience in cultivating acceptance. If you are experiencing life challenges that cannot be solved and it is causing significant distress and are interested in receiving evidence-based treatment to learn about acceptance, please contact us at: 905-338-1397 or admin@oakvillecbt.ca or via our Contact Us page.
References
Ford, B. Q., Lam, P., John, O. P., & Mauss, I. B. (2018). The psychological health benefits of accepting negative emotions and thoughts: Laboratory, diary, and longitudinal evidence. Journal of Personality and Social Psychology, 115(6), 1075-1092. https://doi.org/pspp0000157
Linehan, M. M. (2015). DBT skills training manual (2nd ed.). The Guilford Press.