The genuine things that we all yearn for—human connection, novelty, and wonder—have been replaced by social media. People therefore need more opportunities to go outside, interact with others, and make errors because this is how they learn and develop.

Humans learn by comparison, association, and observation. This is utilized by our language (verbal and nonverbal) through description, evaluation, and reinforcement. Observations and comparisons are a natural part of social media use. Furthermore, people are presenting the best version of themselves when they post on social media. People who are depressed or anxious are thereby forming distorted assumptions about reality, which in turn strengthen maladapted basic beliefs.

The behavioral aspects of attempting to break a habit that stems from experience avoidance are addressed with ACCEPTANCE AND COMMITMENT THERAPY, which is highly beneficial. Avoiding uncomfortable situations is a normal desire. Moreover, the need to feel pleasantness is normal. Social media is a reward system that diverts us from leading fulfilling, healthy lives, thus using it to treat anxiety and sadness is normal.

Acceptance and Commitment Therapy (ACT)

It is a form of psychotherapy that combines mindfulness and behavioral strategies to help individuals embrace their thoughts and feelings rather than fighting or feeling guilty about them. ACT is rooted in the concept of psychological flexibility, enabling individuals to live a life aligned with their values while accepting the presence of distressing emotions.

Principles of ACT

1.Acceptance:

Embracing thoughts and feelings without trying to suppress or avoid them. This doesn’t mean liking or agreeing with these emotions but rather making room for them to exist.

2. Cognitive Defusion:

Learning to reduce the power of unhelpful thoughts by seeing them as mere words or stories, rather than absolute truths.

3. Mindfulness:

Maintaining awareness of the present moment without judgment, cultivating a sense of openness and curiosity.

4. Self-as-Context:

Recognizing that you are more than your thoughts, emotions, or experiences, creating a distinction between the “self” and these fleeting mental events.

5. Values Clarification:

Identifying what truly matters to you and what you want your life to stand for.

6. Committed Action:

Taking consistent steps guided by your values, even in the face of obstacles and personal discomfort.

Applications of ACT

ACT has been successfully employed in addressing a wide range of psychological and behavioral challenges, including:

  – Anxiety and depression

– Chronic pain management

  – Stress and burnout

  – Eating disorders

  – Substance abuse

  – Addictions

It is also operationally used to enhance relationships, improve workplace resilience, and increase general life satisfaction.

Benefits of ACT

1- Encourages a compassionate and non-judgmental relationship with one’s inner experiences.

2- Cultivates long-term emotional resilience.

3- Promotes value-oriented behaviors to create a meaningful life.

ACT in Everyday Life

Applying ACT principles can be as simple as practicing mindfulness during daily activities or questioning the validity of a distressing thought.

For example:

– While feeling anxious, instead of avoiding the situation you can try to embrace the discomfort and focus on actions aligned with your values.

– Questioning thoughts such as “I am a failure” by recognizing it as a passing mental event, rather than assuming it to be a fact.

Final Thoughts

Acceptance and Commitment Therapy is not about erasing pain but about learning to live with it in a way that aligns with personal values. By integrating mindfulness and action, ACT helps people navigate life’s challenges while staying true to what truly matters to them.