Top Acceptance and Commitment Therapy Techniques

Rise – Sleep Better uses different techniques to help improve your sleep. All of our techniques are evidenced-based and provided to you be experts in their field. One of the techniques is Acceptance and Commitment Therapy (ACT) and is provided by Dr. Danielle Landau.

Read on to learn more about this amazing technique.

1) What Is Acceptance and Commitment Therapy

Acceptance and Commitment Therapy helps practitioners come to terms with uncomfortable emotions and enables them to recognise that these are legitimate responses to problems that should not block progress.

We can sometime find ourselves in situations where negative thoughts seem to block everything else that is going on. In some cases, this can be incredibly overwhelming and yet it can often feel like we don’t have any control over how we feel.

ACT is a tool that brings together elements from Cognitive Behavioural Therapy and Mindfulness Meditation. Whereas CBT provides a set of tools to help deal with difficult thoughts and feelings, ACT uses mindfulness (and other approaches) to encourage the “noticing” of thoughts and feelings to create a distinction between the person doing the noticing and the thoughts and feelings themselves.

2) Acceptance and Commitment Therapy: The Research

There are a number of studies into the effectiveness of ACT and research seems to be accelerating. In 2006 there had been only 30 randomised clinical trials. By 2016, the Association for Contextual Behavioural Science said that there were 171.

In 2015 a meta-analysis published in Psychotherapy and Psychosomatics showed that ACT was better than placebo groups and typical treatments for anxiety disorders, depression, and addiction and could be as effective as treatments like CBT.

There have also been studies looking at ACT and sleep. For example, a 2005 study looked at why ACT might help with sleep. It argued that a reduction in mental activity was essential to sleep and, therefore, an ACT approach that enabled a non-judgemental observation of the thoughts we have before sleep could train the mind to reduce mental activity. This would then lead to a better night’s rest.

As with all research there is plenty of discussion and debate and it’s great to see ACT receive even more attention.

3) Acceptance and Commitment Therapy In Rise

Acceptance and Commitment Therapy is one of 4 techniques you will find in Rise – Sleep Better. Dr Danielle Landau is a clinical psychologist in London and she provides the ACT Technique.

Often, people with sleep difficulties can focus heavily on the act of falling asleep and this exacerbates symptoms. ACT does not focus on curing the problem but, instead, on developing a healthier relationship towards difficult thoughts and feelings that run through the mind before sleep. This improved relationship between the observer and the thought can help to create better conditions for sleep.

It’s worth noting that this technique might not work for everyone. That’s why, in Rise, we try to provide a range of techniques and help our users find the one that works best for them. If you want to experience the ACT approach to sleep yourself, try Rise today.

Tom Williams

One thought on “Top Acceptance and Commitment Therapy Techniques

  1. Can you say anything of Da. Vinci’s sleeping schedule ? he would sleep 15 minutes out of every four hours, for a daily total of only 1.5 hours of sleep. Therefore, it appears he was able to gain an extra six productive hours a day. By following this unique regimen, he ‘gained’ an additional 20 years of productivity during his 67 years of life?

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