Self as Context in Acceptance and Commitment Therapy (ACT): Examples, Exercises, Metaphors and Benefits
Story: The Ant and the Chameleon
Once upon a time, in the heart of a vibrant meadow, nestled within the bustling anthill, lived David, a diligent worker ant renowned for his tireless work ethic and unwavering positivity. His reputation shone brightly in the ant community.
In the neighborhood, there resided a cunning and enigmatic chameleon named Samantha. Her vibrant personality was as deceptive as her ability to blend seamlessly with her surroundings. Samantha reveled in her power over others, savoring the moments when she could make them feel small.
She targeted David, tormenting him with relentless mockery, undermining his efforts, and finding amusement in his struggles. Samantha was on a mission to break David’s spirit.
David was entrusted with carrying a massive leaf back to Ant Hill one fateful day. The leaf held the key to the colony’s survival, and David was determined to prove himself. Samantha, however, saw an opportunity to inflict more harm.
With an unsettling grin, she whispered, “David, your dedication is commendable.”
David, perplexed by her unexpected praise, hesitated for a moment, not knowing what to expect. In a cruel twist, Samantha snatched the leaf from his grasp and flung it away.
She taunted, “Look at you, David! You’ll never match my strength or skills. Why bother trying? Your inner demons will always hold you back.”
David’s heart sank as he struggled to lift the leaf, his self-doubt magnified by Samantha’s cruel words. He felt defeated and vulnerable, and Samantha continued to exploit his inner turmoil with ruthless efficiency.
Desperate to overcome his insecurities, David decided to confront his inner demons. Yet, Samantha, with her cunning nature, whispered self-deprecating thoughts into his mind, intensifying his anxiety.
As David contemplated giving up, a wise elder named Amelia approached. She sensed David’s distress and inquired about his troubles. David confided in her, sharing his self-doubt, the torment inflicted by Samantha, and the leaf’s vital role in the ant hill’s survival.
Amelia listened carefully and then smiled kindly. She said, “David, Samantha’s cruelty reflects his insecurities, but the leaf’s importance is real. However, remember what we discussed before Self-as-Context (SAC). SAC is the part of you that observes your thoughts and feelings. It means that you don’t have to believe the hurtful things Samantha says about you. You are not your thoughts or her words. You are the observer, the one who decides how to respond.”
Faced with even greater stakes, David began to see Samantha’s words as fleeting clouds passing by. He realized he had the power to choose whether they affected him. SAC allowed him to focus on the leaf’s significance and his role in Ant Hill, even amidst adversity.
David drew a deep breath and centered himself. He reminded himself of his strengths and his commitment to Ant Hill. He knew he could do this.
With eyes closed, he envisioned himself lifting the leaf, feeling its weight on his back, yet also sensing strength and determination surging within him. As he opened his eyes, he took a resolute step forward.
David carried the leaf toward the ant hill one step at a time, ignoring Samantha’s taunts and remaining focused on his goal. The other ants watched in awe, cheering him on as he entered the colony.
The lesson from David’s journey was clear: We all face challenges and negativity, but tapping into our SAC allows us to observe our thoughts and feelings without being defined. This empowers us to choose how we respond to life’s trials, ultimately allowing us to overcome adversity and achieve our goals.
Introduction
Self-as-context (SAC) is a core concept in acceptance and commitment therapy (ACT). This third-wave cognitive behavioral therapy focuses on helping people live more fulfilling and meaningful lives.
SAC refers to the sense of self as the observer of one’s thoughts, feelings, and sensations. It is the part of us that is aware of our experiences but is not defined by them.
Definition of self as context and its role in ACT
SAC often contrasts with the traditional concept of self-concept, which is our beliefs and ideas about ourselves. Self-concept is often based on our thoughts, feelings, and experiences and can be rigid and inflexible. SAC, on the other hand, is more fluid and adaptable. It allows us to see our thoughts and feelings as thoughts and feelings. We are not our thoughts and feelings; we observe them.
In ACT, SAC is seen as a key to psychological flexibility. When we are able to step back from our thoughts and feelings and observe them from a distance, we are less likely to be controlled by them. We can choose how we want to respond to our experiences rather than being reactive to them.
Why is it essential to understand the self as context?
Understanding SAC is essential for several reasons. First, it can help us to decouple from our thoughts and feelings, which can often be unhelpful or even harmful. When we become fused with our thoughts and feelings, we believe they are true and accurate representations of reality. This can lead to anxiety, depression, and other forms of emotional distress. SAC can help us to see our thoughts and feelings for what they are: temporary experiences that do not define us.
Second, understanding SAC can help us to increase our psychological flexibility. Psychological flexibility is the ability to adapt our behavior to changing circumstances. When psychologically flexible, we can accept our thoughts and feelings, even unpleasant ones, and choose to act under our values, even when difficult. SAC can help us develop this flexibility by giving us a sense of perspective and distance from our thoughts and feelings.
Self as context with traditional self-concept and self-identity
Self-concept and self-identity are closely related to SAC, but some essential differences exist. Self-concept is our beliefs and ideas, while self-identity is the sense of who we are. On the other hand, SAC is our awareness of our own. It is the part of us that can observe our thoughts, feelings, and sensations without getting caught up in them.
One way to consider the difference between SAC and self-concept is to imagine a river. Self-concept is like the water in the river: it is constantly changing and flowing. SAC is like the banks of the river: it provides a sense of stability and context.
Another way to think about the difference is to imagine a cloud. Self-concept is like the cloud: it is constantly changing shape and form. SAC is like the sky, providing a sense of space and openness.
Benefits of Self as Context in Therapy
Self-as-context (SAC) is a core concept in acceptance and commitment therapy (ACT). This third-wave behavioral therapy focuses on helping people accept their thoughts and feelings and take action based on their values. SAC refers to the sense of self as the observer of thoughts, feelings, and sensations rather than the thoughts, feelings, and sensations themselves.
There are several critical benefits of understanding and applying self as context. These include:
Increased emotional resilience: SAC can help us to become more resilient to negative emotions such as anxiety, depression, and stress. When we are able to decouple from our thoughts and feelings, we are less likely to be overwhelmed by them.
Improved decision-making: SAC can help us make better decisions by giving us a broader perspective on our experiences. When we can see our thoughts and feelings from a distance, we are less likely to make decisions based on emotion or impulse.
Enhanced relationships: SAC can help us to improve our relationships by increasing our ability to understand and accept others. When we see others as observers of their own experiences, we are less likely to take their thoughts and feelings personally.
Increased sense of purpose: SAC can help us to find a greater sense of purpose in our lives. When we can see ourselves as observers of our experiences, we are more likely to focus on what is important to us and less likely to be swayed by the opinions of others.
Facilitating mindfulness and acceptance: SAC can help people develop mindfulness and acceptance by helping them to see that they are not their thoughts and feelings. This can help them to be more mindful of their present-moment experience and to accept complex thoughts and feelings without judgment.
Reducing emotional reactivity: SAC can help to reduce emotional reactivity by helping people to see that they are not their thoughts and feelings. When people see themselves as observers of their thoughts and feelings, they are less likely to be caught up in them. This can help them remain calm and respond to challenging situations more adaptively.
Self as context roots in Relational Frame Theory (RFT).
The theoretical background of SAC in ACT is rooted in Relational Frame Theory (RFT). RFT is a theory of language and cognition that explains how we learn to relate different things to each other. One of the core concepts of RFT is the concept of self-as-context. RFT argues that self-as-context is a learned ability that allows us to relate our current experiences to our past experiences and future goals.
RFT provides a framework for understanding the self as a context for experiences. In RFT, the self is not seen as a fixed entity but rather as a process. The self is the process of relating our current experiences to our past experiences and our future goals.
For example, when we learn that the word “dog” refers to a four-legged animal that barks, we are learning to relate the word “dog” to the concept of a dog. This ability to relate different things to each other is called relational framing.
Relational framing is the foundation of self-as-context. When we learn to relate our current experiences to our past experiences and our future goals, we create a context for our experiences. This context allows us to see our experiences from a broader perspective and to make more informed choices about how to respond to them.
Different ways that the self as context can be understood
There are many different ways to understand the self as context. Some people like to think of it as:
- The observing self - the part of us that can observe our thoughts, feelings, and sensations without getting caught up in them.
When you are angry, you can step back and observe the physical sensations of anger, such as your racing heart and clenched fists. You can also observe the thoughts going through your head, such as “I’m going to explode” and “I hate this person.”
You can then choose to accept your anger and let it pass, or you can choose to use it constructively.
- The witness self - the part of us that can witness our experiences from a broader perspective.
Imagine sitting on a hilltop and watching a movie about your life. You can see yourself going through all your different good and bad experiences. You can also see how your thoughts, feelings, and sensations change from moment to moment.
From this perspective, you can see that you are not your thoughts, feelings, or sensations. You are the witness to your experiences.
- The transcendent self - the part of us beyond our thoughts, feelings, and sensations.
This is a more complex concept to understand, but it can be thought of as the part of us that is beyond our thoughts, feelings, and sensations. It is the part of us that is connected to something larger than ourselves.
To experience our transcendent self, we can try meditation or other mindfulness practices.
There is no right or wrong way to understand the self as context. The important thing is to find a way of understanding it that works for you, and that helps you to increase your psychological flexibility.
Self as Context Examples
Self as Context Example for Anger
An angry person might use SAC to step back from their anger and observe it from a distance. They might notice the physical sensations of anger, such as increased heart rate and muscle tension. They might also notice the thoughts going through their head, such as “That person is so rude” and “I’m going to explode.” They can then remind themselves that anger is a normal emotion and that it does not define them.
Self as Context Example for Depression
A person who is feeling depressed might use SAC to step back from their depression and observe it from a distance. They might notice the physical sensations of depression, such as fatigue and lack of motivation. They might also notice the thoughts going through their head, such as “My life is worthless” and “I’ll never be happy again.” They can then remind themselves that depression is a treatable condition and that they are not alone.
Self as Context Example for Anxiety
A person feeling anxious in a social situation might use SAC to step back from their anxiety and observe it from a distance. They might notice the physical sensations of anxiety, such as their racing heart and sweaty palms. They might also notice the thoughts going through their head, such as “Everyone is staring at me” and “I’m going to say something stupid.” They can then remind themselves that anxiety is an everyday experience and does not mean they will embarrass themselves.
SAC is a powerful tool that can help us to live more fulfilling and meaningful lives. By developing our SAC, we can become more aware of our thoughts and feelings without control. We can also choose how to respond to our experiences and live by our values.
Self as Context Exercise
Observing Feeling
- Find a quiet place where you will not be disturbed.
- Sit comfortably and close your eyes.
- Bring your attention to your breath. Notice the rise and fall of your chest as you breathe in and out.
- As you breathe, notice any thoughts or feelings that arise.
- Don’t judge or evaluate your thoughts or feelings. Simply observe them from a distance.
- Notice that you are not your thoughts or feelings. You are the observer of your thoughts and feelings.
- Continue to observe your thoughts and feelings for a few minutes.
Chessboard Exercise
Imagine that your thoughts and feelings are like pieces on a chessboard. You are the observer of the chessboard. You can see all of the pieces and how they are moving. You can also choose which pieces to move and how to move them.
Your thoughts and feelings are constantly changing, just like the pieces on a chessboard. But you are the observer. You are the one who chooses how to respond to your thoughts and feelings.
The Values Exercise
Think about your values. What is important to you? What do you want to stand for in life?
Once you have identified your values, imagine living a life consistent with yours. What would you be doing? How would you be behaving?
Now, imagine that you are faced with a situation where your thoughts and feelings tell you to do something inconsistent with your values.
Using your SAC, step back from your thoughts and feelings and observe them from a distance. Remember that you are not your thoughts and feelings. You are the observer.
Self as Context Metaphor
The sky and the weather: The sky is the SAC, and the weather is our thoughts, feelings, and experiences. The sky is always there, even when the weather is stormy. Similarly, the SAC is always there, even with complex thoughts and feelings.
The river and the boat: The river is the SAC, and the boat is our thoughts, feelings, and experiences. The boat floats on the river, but it is not the river itself. Similarly, our thoughts, feelings, and experiences float through the SAC, but they are not the SAC itself.
The chessboard and the pieces: The chessboard is the SAC, and the pieces are our thoughts, feelings, and experiences. The pieces can move around on the chessboard, but the chessboard remains the same. Similarly, our thoughts, feelings, and experiences can change, but the SAC remains the same.
The witness: The SAC witnesses our thoughts, feelings, and experiences. It watches them come and go without getting caught up in them.
Challenges of Applying Self as Context
Self-as-context (SAC) is a core concept in acceptance and commitment therapy (ACT), a type of psychotherapy that focuses on helping people accept their thoughts and feelings without judgment. SAC is the idea that the self is not the thoughts and feelings we experience but rather the observer of those thoughts and feelings.
There are several challenges that people may face when applying for SAC. These include:
Concept can be challenging to understand: SAC is a complex concept that can be difficult to grasp for some people. It may take time and practice to fully understand what SAC means and how to apply it in everyday life.
Resistance to change: Some people may be resistant to the idea of changing the way they think about themselves. They may feel that their thoughts and feelings accurately reflect reality and that changing them would be a form of denial.
Lack of awareness: Some people may need to be made aware of the difference between their thoughts and feelings and the observer of these experiences. They may believe they are their thoughts and feelings, making it difficult to decouple from them.
Lack of practice: Developing self-as-context takes time and practice. It is something that takes time to be achieved. People new to ACT may need to practice exercises and techniques that help them develop a greater perspective on their thoughts and feelings.
Here are some examples of how the challenges of applying SAC can manifest in real life:
A person with anxiety may struggle to accept their anxious thoughts and feelings. They may believe their thoughts and feelings are a sign of something wrong with them. This can lead to a cycle of worry and rumination, worsening anxiety.
People with depression may have difficulty letting go of their negative thoughts about themselves. They may believe that their thoughts are accurate and worthless or unlovable. This can lead to feelings of hopelessness and despair.
A person with chronic pain may have a difficult time practicing self-as-context when they are in pain. They may become so focused on the pain that they lose sight of the observer experiencing it. This can make the pain seem more intense and overwhelming.
If you are struggling with the challenges of applying SAC, there are a few things you can do:
Talk to a therapist who is trained in ACT. A therapist can help you understand SAC and develop strategies for applying it in your own life.
Read books and articles about SAC. There are some resources available that can help you learn more about SAC.
Practice mindfulness exercises. Mindfulness exercises help you develop the skills to observe your thoughts and feelings without judgment.
Be patient with yourself. It takes time and practice to learn how to apply SAC consistently. Keep going even if you slip back into old ways of thinking. Just keep practicing, and you will eventually get better at it.
SAC is a powerful concept that can be helpful for people who are struggling with complex thoughts and feelings. If you want to learn more about SAC, I encourage you to talk to a therapist or read some books or articles about it.
Despite these challenges, the benefits of understanding and applying self as context are significant. SAC can help us to live more fulfilling and meaningful lives by increasing our emotional resilience, improving our decision-making, enhancing our relationships, and finding a greater sense of purpose.
Conclusion
Self-as-context (SAC) is a central concept in acceptance and commitment therapy (ACT) that helps individuals detach from their thoughts and feelings. Understanding SAC is crucial as it promotes psychological flexibility and resilience. Rooted in Relational Frame Theory (RFT), it views the self as a dynamic process.
SAC can be understood in various ways and offers numerous benefits in therapy, such as enhancing mindfulness, psychological flexibility, values-based decision-making, reducing emotional reactivity, and improving coping skills.
However, applying SAC can be challenging, requiring practice and guidance. In conclusion, SAC is a powerful tool for personal growth and well-being, enabling individuals to transcend limiting thoughts and feelings for a more meaningful life.
Further Resources on Learning Accpetance and Commitment Therapy
The Benefits of Mindfulness in Acceptance and Commitment Therapy
Achieving Work-Life Balance with Acceptance and Commitment Therapy (ACT)
Mastering the Six Core Skills of ACT for Psychological Flexibility
Step-by-Step Guide to Defining Your Values in Acceptance and Commitment Therapy
That’s all in this edition.
If you liked reading the article, do share it with folks who would benefit from it.
Want to stay connected? Here’s our twitter.