Obstacles That Impede Joy in Life
In the pursuit of happiness, a new approach is gaining traction - Acceptance and Commitment Therapy (ACT), developed by US psychologist Steven C. Hayes. This innovative therapy encourages psychological flexibility, allowing individuals to engage with life meaningfully and intentionally, while avoiding the traps of "avoidance" and "clinging" to emotions.
According to Hayes, positive emotions, such as joy, inspiration, gratitude, love, awe, interest, pride, happiness, peace, and hope, contribute significantly to our well-being. However, it's essential to understand that these emotions should guide us in the present, not as a demand for a perfect life. When we expect life to be perfect, we risk losing sight of the actual purpose of emotions.
Hayes states that positive emotions are valuable because they pass, and they can be sought, created, and enjoyed - and then let go. True happiness, he suggests, comes from perceiving, enjoying, and letting go of things, not from demanding constancy.
The study by Hayes and his colleagues identified two strategies for seeking happiness: "Experiential Attachment", trying to hold onto positive feelings experienced, and "Positivity Prioritizing", actively seeking positive experiences. Interestingly, among those who used the "Positivity Prioritizing" principle, some found it to be a "happiness booster". On the other hand, the "Experiential Attachment" strategy led to a consistent decrease in happiness for some.
Emotions, Hayes explains, are like warning lights on a dashboard, indicating what's happening. If they were always on, they'd quickly lose their meaning. Dorothee Salchow, a trainer and coach for Positive Psychology, echoes this sentiment, stating that it's important for all emotions or feelings to be allowed to exist.
Negative feelings, too, have their benefits. They alert us to something being wrong and perhaps needing action. However, constantly trying to avoid or suppress negative emotions can unintentionally strengthen them, exacerbate fears, and negatively impact well-being and health. Similarly problematic and dysfunctional, according to Hayes, is when we cling to positive feelings, likening it to a cramp.
ACT recommends five key strategies to navigate these emotional waves:
- Acceptance: Making space for all thoughts and feelings, including unpleasant ones, rather than fighting or avoiding them.
- Cognitive Defusion: Learning to observe thoughts without being dominated by them.
- Being Present (Mindfulness): Maintaining connection to the present moment helps prevent getting lost in regrets or anxieties.
- Values Clarification: Identifying what matters most personally, which guides committed action aligned with these values.
- Committed Action: Taking meaningful steps consistent with values, even when unpleasant thoughts or emotions arise.
By using these strategies, ACT helps individuals “surf the waves” of their emotional experiences with greater balance, engaging fully with life’s challenges without being swept away by trying to avoid pain or clutch onto happiness itself. This nuanced approach acknowledges that trying to suppress unwanted emotions or cling rigidly to positive feelings can paradoxically reduce well-being. Instead, ACT fosters an openness and willingness to experience life fully while acting purposefully.
In ACT, a key point is accepting what we can't change, letting go of negative feelings, and using that energy to consciously and engagedly act according to our values. Hayes advises doing something loving to feel more love, creating something beautiful to see more beauty, trying to catch a happy moment today and letting it pass without holding on, and asking oneself: "What is a small thing I can do to create more happiness in my life?"
The difference in happiness outcomes, according to Hayes, lies in how participants pursued happiness. By embracing the principles of ACT, individuals can find a more balanced and fulfilling path to happiness.
In the context of Hayes' theories, science and mental health are closely intertwined, as the acceptance-based therapy he developed – Acceptance and Commitment Therapy (ACT) – is a scientific approach designed to promote mental health and well-being by helping individuals navigate emotional experiences more effectively. Furthermore, health-and-wellness is a significant aspect of this therapy, as it encourages individuals to live intentionally and purposefully, prioritizing their values and engaging in committed action, rather than focusing solely on chasing positive emotions or avoidance of negative ones.
