As a caregiver for my elderly mother with chronic health conditions, I’ve experienced firsthand the emotional and psychological toll that caregiving can take. The constant worry, stress, and feelings of being overwhelmed often left me feeling drained and struggling to maintain my own well-being. That’s when I discovered Acceptance and Commitment Therapy (ACT), an approach that has transformed not only my caregiving experience but also my overall mental health.
Understanding ACT
ACT is a form of cognitive behavioral therapy that focuses on acceptance and mindfulness strategies, combined with commitment and behavior-change techniques. Unlike traditional therapies that aim to change negative thoughts, ACT encourages accepting our thoughts and feelings while engaging in actions aligned with our values.
Dr. Matthew Lennon, a researcher from the Centre for Healthy Brain Ageing, explains the importance of addressing caregiver health: “Nearly 50 per cent [of caregivers] see their role as having a negative affect on their own mental health”. This statistic resonated deeply with me, as I often found myself neglecting my own needs while caring for my mother.
The Benefits of ACT for Caregivers
Recent research has shown promising results for ACT in improving the psychological health of caregivers. A comprehensive systematic review and meta-analysis by Ye et al. (2023) found that ACT was effective in reducing symptoms of depression, anxiety, and stress among informal caregivers of people with chronic health conditions.
The study reported, “ACT was able to impact several outcomes immediately after therapy and after one to six months. These included reductions in symptoms of depression and anxiety by large amounts; symptoms of stress by moderate amounts right after therapy and large amounts after one to six months”.
As I began practicing ACT, I noticed significant improvements in my ability to handle the challenges of caregiving. The therapy helped me reduce my tendency to avoid difficult emotions, a common struggle among caregivers. The researchers noted that ACT reduced “caregivers’ unwillingness to be exposed to painful feelings by a large amount, which is important because this unwillingness can result in caregivers avoiding hard things like their role as caregivers, as well as other aspects of life”.
Implementing ACT in Daily Life
One of the most impactful aspects of ACT for me has been its focus on value-based living and mindfulness. The study found that “ACT was also shown to improve both value-based living and mindfulness by large amounts after one to six months”. This resonated with my experience, as I learned to align my actions with my personal values and stay present in the moment, even during challenging caregiving tasks.
The research also provided insights into the most effective ways to receive ACT. “It appears that ACT may be more effective when it’s delivered through a mix of both individual and group formats, and when it’s face-to-face versus other methods like telephone, email or online. Receiving ACT over a larger number of sessions may also be more beneficial”.
Following these findings, I sought out a local therapist specializing in ACT and joined a support group for caregivers. The combination of individual therapy and group sessions allowed me to gain personalized strategies while also benefiting from peer support.
Embracing Acceptance and Commitment
Through ACT, I’ve learned to accept the difficult emotions that come with caregiving without letting them control my actions. I’ve committed to taking care of myself alongside caring for my mother, recognizing that my well-being is crucial for providing the best care possible.
As the research suggests, ACT has proven to be an acceptable and effective intervention for caregivers like myself. The therapy’s emphasis on acceptance, mindfulness, and value-based action has given me the tools to navigate the challenges of caregiving while maintaining my own psychological health.If you’re a caregiver struggling with the emotional and psychological demands of your role, I encourage you to explore ACT.
Remember, caring for yourself is not selfish – it’s essential. By embracing acceptance and commitment, we can find a balance between our caregiving responsibilities and our own well-being, ultimately enhancing the quality of care we provide to our loved ones.
References
- Mental Health Commission of Canada. (n.d.). Caregiving.
- Ye, F., Lee, J. J., Xue, D., & Yu, D. S. (2023). Acceptance and Commitment Therapy Among Informal Caregivers of People With Chronic Health Conditions: A Systematic Review and Meta-Analysis. JAMA Network Open, 6(12), e2346216.
- McMaster Optimal Aging Portal. (2024). Caring for the psychological health of caregivers: Acceptance and commitment therapy.
- Acceptance and Commitment Therapy for Caregivers. (2021). YouTube.
