Using Acceptance Commitment Therapy (ACT) for Triggers in Complex PTSD

ByDavid Goodman

Acceptance and Commitment Therapy (ACT) offers a range of techniques that can help manage the intense feelings associated with triggers like the fear and worry you experience when your husband is not home yet. Here’s how you can use ACT to address this specific situation:

Understanding the Trigger

When you’re triggered by your husband’s absence, your mind might spiral into fear and anxiety, imagining worst-case scenarios. Recognizing this pattern is the first step toward managing it.

Step 1: Cognitive Defusion

What it is: Cognitive defusion involves distancing yourself from unhelpful thoughts and viewing them as just thoughts, rather than truths.

How to do it:

  • Notice the Thought: When you start thinking “Something has happened to him,” acknowledge it as a thought, not a fact.
  • Label the Thought: Instead of saying “He’s hurt,” try “I’m having the thought that he’s hurt.” This creates space between you and the thought.
  • Use Imagery or Metaphor: Imagine your thought as a cloud passing by or a leaf on a stream, coming and going without needing to be acted upon.

Step 2: Self-as-Context

What it is: Self-as-context helps you see yourself as an observer of your thoughts and feelings, rather than being defined by them.

How to do it:

  • Practice Mindful Awareness: Focus on being present, noticing what you’re feeling without judgment. Acknowledge your fear but remind yourself that you are more than your fear.
  • Observe Without Judgment: Sit comfortably, close your eyes, and observe your thoughts about your husband’s absence as if you’re watching them on a movie screen. Notice any changes in intensity and your body’s reaction without trying to alter them.

Step 3: Acceptance

Acceptance in ACT means allowing your thoughts and feelings to be as they are, without trying to control or change them.

  • Breathe Through the Emotion: When fear arises, take deep breaths and accept that it’s okay to feel anxious. Remind yourself that this fear is just a part of your experience right now.
  • Acknowledge Your Experience: Say to yourself, “It’s okay to feel scared. I’m going to sit with this feeling, knowing it will pass.”

Step 4: Values and Actions

ACT emphasizes living by your values even when faced with difficult emotions.

  • Identify Your Values: Consider what values you want to guide your actions, such as love and support for your husband.
  • Take Constructive Actions: While waiting for your husband, engage in activities that align with your values, such as preparing a meal for both of you or writing him a loving note.

Conclusion and Reflection

Using ACT techniques like cognitive defusion and self-as-context can empower you to handle triggering situations more effectively. Remember, these practices take time and patience. Reflect regularly on your progress, and continue exploring additional ACT techniques to deepen your understanding and application.

If you find these techniques helpful, you might consider speaking with a therapist trained in ACT to further tailor these strategies to your unique experiences.