Introduction
What’s truly important to you? It sounds like a simple question, but the answer shapes how we live. October 21st is World Values Day - a good time to think about what values actually are and why they matter in therapy, particularly in Acceptance and Commitment Therapy (ACT).
What Are Values?
Understanding Values in ACT
In ACT, values are the qualities that guide how we want to live and who we want to be. They’re different from goals. Goals can be ticked off a list, but values are ongoing - they point us in a direction rather than towards a finish line.
Think of values like a compass. They help us find our way when things get difficult and remind us what matters when we feel lost.
Examples of Values:
- Personal: Empathy, honesty, kindness, or generosity.
- Relationships: Trust, friendship, loyalty, or intimacy.
- Work: Professionalism, leadership, or teamwork.
- Society: Environmentalism, social justice, or charity.
Why Values Matter
Creating a Sense of Purpose
Values give us a reason to get up in the morning. When we know what matters to us, we can make choices that feel meaningful rather than just going through the motions.
Building Resilience
When life gets hard, values give us something to hold onto. They help us face difficulties because we’re clear about why we’re doing it.
Mental Health and Wellbeing
Living in line with our values tends to bring a sense of satisfaction and fulfilment. It also helps us connect with others and build relationships that matter.
Impact on Self-esteem:
When our behaviour aligns with our values, we experience heightened self-esteem, confidence, and fulfilment. Conversely, a mismatch between behaviour and values can lead to a drop in self-esteem, decision-making difficulties, anxiety, stress, or depression.
Practicing Values in ACT
In ACT, the process of clarifying and living in accordance with values involves several key steps:
- Clarifying Your Values:
Begin by identifying and clarifying your values. What truly matters to you in different domains of life, such as relationships, work, health, and personal growth?
- Aligning Actions with Values:
ACT emphasises the importance of committed action. Once you’ve identified your values, the next step is to align your daily actions with these values. This involves making choices that are consistent with the person you aspire to be.
- Staying Present
Mindfulness is a key part of ACT. When you’re present, you can notice your thoughts and feelings without getting caught up in them. This makes it easier to choose actions based on your values rather than reacting automatically.
- Acceptance of Discomfort:
Living according to your values doesn’t mean a life free of discomfort. In fact, it often involves stepping outside your comfort zone. ACT encourages the acceptance of discomfort as a natural part of growth and living in alignment with values.
Taking the Next Step
This World Values Day, take a moment to ask yourself: what really matters to me? You don’t need to have all the answers. Just noticing what feels important is a good place to start. From there, you can begin making small choices that move you closer to the life you want to live.
