Living by Your Internal Compass: The Power of Values in Acceptance and Commitment Therapy (ACT)

Finding Your Direction In a Complex World:

In a world filled with stress, anxiety, endless choices, distractions, and external pressures, it's easy to lose sight of what truly matters. In addition, many people pursue goals or follow paths that, despite bringing some level of success or comfort, leave them feeling unfulfilled or disconnected. Many varieties of therapy are good at providing tools to manage symptoms with little attention paid to accentuating the impact of purposeful action. Acceptance and Commitment Therapy (ACT) offers a powerful and refreshing perspective that places a unique and central focus on values as the cornerstone of a meaningful and purposeful life.

What Exactly Are Values in ACT?

In ACT, values aren't just abstract ideas or fleeting wishes; they're your deepest desires for how you want to live and what kind of person you want to be. They are like an internal compass, providing direction and guiding your actions in every moment. Unlike goals, which are specific outcomes that can be achieved or missed, values are ongoing, like a journey rather than a destination.

Think of it this way: if you value "being a loving partner," that's an ongoing process of how you show up in your relationship. A goal aligned with that value might be to plan a weekly date night or to express appreciation more often. Achieving the goal moves you in the direction of your value, but the value itself is always present, guiding your behavior. Research highlights that value-based actions are strongly associated with well-being and less distress.

The Profound Impact of Values-Based Living

When you consciously choose to live in alignment with your values, you unlock a deeper sense of meaning and purpose. This isn't about avoiding discomfort or solely chasing happiness; it's about embracing the richness of life, both its joys and its challenges, because your actions are rooted in what truly matters to you.

This commitment to values-driven living brings with it a cascade of positive experiences that enrich our lives on a deeper level. Making choices in line with your values is not a means to an end though these byproducts are naturally reinforcing, especially when following your values is in the face of internal stress/resistance:

• Pride: When you act with integrity and align your behavior with your core beliefs, a genuine sense of pride naturally follows. You know you're making choices that reflect your authentic self, fostering self-respect and confidence.

• Fulfillment: Engaging in activities that resonate with your values brings a profound sense of fulfillment that goes beyond fleeting satisfaction. It’s about feeling a deep sense of meaning and accomplishment, enriching your daily life and sense of purpose.

• Hope: In the face of adversity and setbacks, your values provide a powerful beacon of hope. They remind you of the chosen direction and the meaningful life you are building.

  Hope helps you persist and find creative solutions when facing challenges.

• Joy: Living authentically and purposefully, according to what you genuinely care about, can lead to moments of profound joy and contentment. This joy comes from a feeling of being connected to yourself and to the world in a way that feels true and meaningful.

Where Values Can Be Found: Recognizing Reflections in Life

Values are often reflected in what naturally captures our attention, sparks curiosity, and evokes strong emotions. Reflecting on these aspects of life can offer clues to our core values:

• Faith and Spirituality: Spiritual beliefs and practices often provide a framework for moral principles and guide actions in the world. Consider the elements of faith that resonate

  most deeply and that you strive to manifest day by day.

• The Arts: Engagement with the arts can reveal a value for expression, imagination, and aesthetics. Consider what draws you to your favorite book, movie, or band.

• Nature: Spending time in the natural world can highlight values such as respect for the environment or a sense of connection to something larger than yourself. Consider what aspects of nature are most compelling.

• Family: The time, energy, and care dedicated to loved ones often underscore the importance of connection, love, and building strong relationships. Consider what is prioritized in family relationships.

• Food: The relationship with food can reflect values like sustainability, ethical treatment of animals, health and well-being, or a desire for connection and celebration through shared meals. Consider how food factors into daily life.

By consciously exploring these areas and reflecting on what truly moves us, it is possible to identify a unique set of core values. Identifying values is not about finding them but about recognizing and clarifying the values that are already present, guiding your life, even if implicitly.

Living a Values-Driven Life: Committed Action and Psychological Flexibility

Identifying values is a crucial first step, but the journey does not end there. The next vital component in ACT is committed action – intentionally choosing to act in ways that embody your values, even when it's challenging or uncomfortable.

Committed action involves:

• Setting Values-Based Goals: Translate your values into concrete, actionable steps. If personal growth is a value, a goal might be to read a chapter of a book each week or to take an online course.

• Practicing Mindfulness: Be present and aware of thoughts and feelings without getting entangled in them. Mindfulness helps to stay connected to values in each moment, making conscious choices that align with them.

• Accepting Discomfort: Living according to values often means facing difficult thoughts and feelings. ACT encourages accepting these experiences, rather than avoiding them, as part of the process of living a meaningful life.

• Developing Psychological Flexibility: This refers to the ability to stay in contact with the present moment and persist or change behavior in the service of values. Psychological flexibility allows adapting to life's challenges while staying true to values, leading to greater resilience and well-being.

Values are like a compass – they provide direction and help stay on track when life gets difficult. By intentionally focusing on values, setting goals that serve them, and practicing committed action with acceptance and mindfulness, it is possible to create a life filled with purpose, meaning, and a deep sense of fulfillment. It’s about building a life that truly resonates with who you are at your core.