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Processing Change with Acceptance and Commitment Therapy (ACT)
By: Dionne R. Regis
Change often brings a range of emotions. Uncertainty regarding outcomes can lead to feelings of anxiety, frustration, or even despair. These reactions are completely natural and stem from the importance we attribute to the future of our communities and country. Acceptance and Commitment Therapy (ACT) offers valuable strategies to help us manage these feelings. Grounded in mindfulness, acceptance, and action based on personal values, ACT can assist us in addressing election-related stress while maintaining focus on what is truly significant.
Understanding Stress
Future outcomes can evoke a variety of emotions, including hope for change or fear about the future. These feelings are typical responses, as our minds are conditioned to be alert to potential threats, which often manifest as “What if...?” scenarios: What if this decision impacts me negatively? What if this outcome alters everything? This is where the principles of ACT can facilitate a thoughtful and reflective response rather than an impulsive reaction.
How ACT Can Help After Change
Following the announcement of an outcome, emotions may fluctuate, whether you feel relief, frustration, joy, or despair. The principles of ACT can aid in processing these feelings and taking constructive actions, irrespective of the outcome:
- Acceptance
Resisting the reality of the outcome can exacerbate stress, whereas acceptance allows for a focus on future actions. Acceptance does not imply agreeing with or being pleased by the result; rather, it involves recognizing it as part of your current experience. For example, acknowledge your feelings about the results by stating, “I feel disappointed (or excited, worried, etc.), and that is acceptable”. Allow these emotions to exist without attempting to suppress them.
- Cognitive Defusion
Outcomes can elicit distressing thoughts, such as “This is the end of everything I value” or “Nothing will ever improve”. Cognitive defusion techniques help diminish the intensity of these thoughts by creating distance. For instance, when you identify a troubling thought, visualize it as a leaf gently floating downstream. Observe it pass by without resistance and remind yourself, “This is merely a thought, not an absolute truth”.
- Mindfulness
It can be tempting to ruminate on potential future scenarios. Mindfulness practices can anchor you in the present and focus your attention on aspects within your control. For instance, take a moment to engage in mindful breathing: inhale deeply for a count of four, hold for four, and exhale for six. Concentrate on the sensations of breath entering and exiting your body.
- Values-Based Living
Regardless of positive or negative outcomes, your core values remain constant. Reconnecting with these values can guide your decisions and impart a sense of purpose moving forward. For example, ask yourself: What do I care most about? What do I want to stand for now? For example, if fairness or community is important to you, consider how you can advocate for these values in your everyday life.
- Committed Action
Future outcomes can evoke feelings of empowerment or uncertainty regarding next steps. Committed action entails taking small, meaningful steps aligned with your values, even in emotionally charged circumstances. For example, identify a specific action you can take this week to support your values, such as contacting your elected officials, participating in a community initiative, or reaching out to someone who might need assistance.
- Self-Compassion and Empathy
Feelings post-outcome can lead to self-criticism or negative judgments about self and/or others. Practicing self-compassion allows you to navigate your emotions with kindness, while extending empathy fosters understanding during challenging times. For example, when feelings of self-judgment or frustration arise, take a moment to reflect on the notion: "We are all doing our best with the knowledge we have." Show compassion toward yourself and those around you.
Conclusion
Future outcomes present us with the opportunity to navigate uncertainty while remaining anchored in our values. By applying ACT principles—acceptance, mindfulness, cognitive defusion, values-based living, committed action, and self-compassion—you can approach this period with enhanced clarity and resilience. Please remember that you do not have to navigate this experience in isolation. Reach out, maintain connections, and concentrate on aspects within your control. Together, we can approach this election season with optimism and intent.
References:
Harris, R. (2009). ACT made simple: An easy-to-read primer on acceptance and commitment therapy. New Harbinger Publications.
Hayes, S. C., & Strosahl, K. D. (2004). Acceptance and commitment therapy: The process and practice of mindful change. The Guilford Press.
Merwin, R. M., Moskovich, A. A., Pisoni, A., Freeman, S., & Onnink, C. (2023). Acceptance. In M. P. Twohig, M. E. Levin, & J. M. Petersen (Eds.), The Oxford handbook of acceptance and commitment therapy (pp. 182–205). Oxford University Press.
 Dionne R. Regis is a dedicated doctoral student in Counseling Psychology at the University of North Texas. She graduated with a BA from University of Virginia and with both a M.A., and Ed.M. from Teachers College, Columbia University. With a passion for fostering mental health equity, Dionne's research focuses on the intersection of identity development, mental health disparities, and resilience among women of color, particularly those within the Afro-Diaspora. Dionne envisions a career blending academia, clinical practice, and policy advocacy to improve mental health outcomes for underrepresented communities. She is passionate about translational research that directly benefits the populations she serves. Dionne is committed to breaking barriers and empowering the next generation of scholars and practitioners.
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