ACT and the “Myths” of Mental Health: Embracing a New Perspective
In an era where self-help culture, quick fixes, and “positive vibes only” messaging have become widespread, Acceptance and Commitment Therapy (ACT) stands out as a fresh, grounded approach to mental health. ACT challenges a set of common assumptions—or “myths”—about what it means to be mentally healthy. Rather than insisting on the elimination of negative thoughts or emotions, ACT fosters acceptance, flexibility, and value-driven living. Let’s explore four core myths ACT challenges and why embracing these insights can lead to a richer, more resilient life.
Myth 1: We Must Get Rid of Symptoms and Negative Feelings
One of the biggest misconceptions about mental health is the idea that being “better” means being free from negative emotions and uncomfortable thoughts. But if we think about it, doesn’t this set us up for failure? ACT proposes that we can lead a meaningful life not by eliminating discomfort but by changing our relationship with it. Through techniques like mindfulness, ACT encourages us to observe emotions without judgement, making room for them rather than fighting against them.
Imagine standing on the beach as a wave crashes toward you. If you try to stop it or run from it, you’ll only end up getting tossed around. But if you face it head-on, allowing it to flow over you, you’re less likely to be thrown off balance. ACT teaches that emotions, especially difficult ones, are part of being human. By accepting rather than suppressing, we paradoxically find more space and freedom.
Myth 2: Human Beings Are Normally Psychologically Healthy
ACT also pushes back on the myth that psychological health is the norm, and that any divergence from this ideal is a flaw. In reality, mental health struggles like anxiety and depression are exceedingly common. Around the world, millions of people wrestle with these issues, and ACT suggests that this is not a sign of something wrong but a normal part of human experience.
ACT views psychological suffering as stemming less from any inherent disorder and more from the context of our lives and how we relate to our experiences. From evolutionary pressures to modern social and personal challenges, everyone will face psychological pain. Instead of viewing mental distress as an anomaly, ACT encourages us to see it as an opportunity to build resilience, understanding that life’s ups and downs are universal.
Myth 3: Avoiding Painful Experiences Will Keep Us Safe
Our natural response to emotional pain is often avoidance: if something hurts, we’re wired to stay away from it. But ACT argues that this approach can be problematic. When we avoid painful experiences or thoughts, we may miss out on valuable opportunities for growth, connection, and self-discovery. Instead of protecting us, avoidance can lead to a smaller, less meaningful life, with fears and unprocessed emotions lurking beneath the surface.
ACT emphasises the value of “leaning in” to pain as a way to build resilience. This doesn’t mean seeking out suffering, but rather, being willing to make room for it when it arises, especially when it’s in service of something meaningful to us. If we’re willing to experience discomfort as we pursue the things we care about, we’re more likely to live a life that feels fulfilling, despite its inevitable challenges.
Myth 4: We Should Be Able to Control What We Think and Feel
The myth of control is perhaps the hardest to let go of. Many of us operate under the assumption that we should be able to manage our thoughts and emotions, and that if we can’t, it’s a sign of personal weakness. ACT teaches that attempts to rigidly control our thoughts and feelings often backfire, amplifying distress instead of diminishing it.
In ACT, control is replaced with acceptance. Rather than wrestling with intrusive thoughts or “unwanted” emotions, we are encouraged to observe them with curiosity. This shift moves us from a mindset of control to one of flexibility, where we learn to adapt our responses and focus on what truly matters. By accepting that we can’t control everything, we paradoxically find more peace.
Moving Toward a Richer, More Meaningful Life
The core message of ACT is that psychological flexibility—our ability to adapt to circumstances, stay connected to our values, and embrace all parts of our experience—is more valuable than the rigid pursuit of “happiness” or symptom elimination. Life is inherently complex, filled with light and dark moments, joy and sorrow, connection and loss. Through ACT, we’re invited to stop chasing an elusive, idealised version of mental health and instead embrace the richness of the human experience, recognising that struggle is often a gateway to growth.
By letting go of these common myths, we can create more space for compassion, authenticity, and resilience, and ultimately live a life that feels more connected, purposeful, and real.
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