Feeling Stuck in Your Job or Career? The ACT Matrix May Be the Tool You Need
Introduction
Acceptance and Commitment Therapy (ACT): A therapy providing tools for handling difficult thoughts and feelings, focusing on acceptance and committing to actions that improve life.
Common Career Issue: Many feel stuck in careers that no longer satisfy, leading to stress, anxiety, and frustration.
Becoming Stuck in Career
Current Situation: Jobs once satisfying may no longer fit due to changes in personal circumstances or a lack of fulfillment.
Emotional Impact: Can lead to negative emotions, impacting behavior at work and home.
Acceptance and Commitment Therapy (ACT)
Origin: Developed in 1987 by Steven Hayes, focusing on mindfulness, acceptance, and values-based methods.
Usage: Beyond therapy, ACT is applicable in work and personal life.
Key Components of ACT
Acceptance:
Being open and aware of thoughts and feelings without passive resignation.
Commitment:
Active choice to align behaviors with personal values for meaningful living.
Taking Action:
ACT encourages being open, aware, and active in pursuing what matters.
Applying ACT in Work Life
Principles:
Open: Respond effectively to negative thoughts, removing barriers to meaningful action.
Aware: Stay present to avoid dwelling on past or worrying about the future; practice mindfulness.
Active: Pursue what matters most by committing to actions aligned with values.
Identifying Values
Importance:
Understanding personal values is crucial for a fulfilling career.
Activity:
Participate in a Values Questionnaire to identify what matters most.
The ACT Matrix
Purpose: A tool to help challenge thinking and become unstuck in stressful situations.
Functionality: Useful for analyzing work or life situations to align actions with personal values.
Resources: Further resources available on Russ Harris's ACT Mindfully website.
Additional Resources
Applying Psychology at Work Hub
Books and Articles: References like APA and Russ Harris works provide additional insights.
Conclusion
Goal: ACT helps navigate career challenges by fostering a more meaningful professional and personal life through being open, aware, and active.