Given the pervasiveness of psychological pain, we should place a premium on establishing a sense of significance, regardless of how we feel. Psychotherapy should assist individuals in maintaining efficient functioning when they are troubled, in addition to addressing symptoms such as painful thoughts, feelings, and sensations. Acceptance and commitment therapy (ACT) adopts this approach, promoting more adaptable and value-driven behaviors via the use of mindfulness, acceptance, and other behavioral methods. The objectives of ACT are not necessarily to alter or diminish one’s troublesome ideas or emotions but to develop meaningful and productive behaviors regardless of mood, motivation, or thinking. In other words, the fundamental objective is to facilitate what therapists refer to as ‘valued living.’

Valued goal Living 

side consider valued living as living your daily life in the service of values that are important to you, with the result that these acts provide a feeling of meaning and purpose. From an ACT viewpoint, symptoms of mental diseases, and psychological pain in general, are troublesome when they are associated with restrictive behaviors that keep us from enjoying a meaningful life. While we have little control over the pain we feel — in fact, emotional discomfort is fundamentally human – we do have some influence over how we respond to that suffering. Numerous common responses to distressing thoughts and emotions – such as avoidance, substance abuse, withdrawal, and aggression – can temporarily alleviate distress but also cause long-term damage to our relationships, jobs, freedom, and personal growth – precisely the areas that provide that sense of meaning and purpose. By letting go of a pain-reduction goal and recalibrating toward a more value-driven agenda, our decisions may be guided by who we want to be rather than how we want to feel

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Why We Get Caught Up in Feeling Bad

We all know the feeling. You’re scrolling through social media, minding your own business, when you see it. A post about someone’s perfect life. A picture of a couple on a romantic vacation. Status updates about a big promotion at work.

And suddenly, you feel bad. You start comparing your life to theirs and find yourself coming up short. You wonder why you can’t have what they have. You beat yourself up for not being good enough.

This is a common experience, but it doesn’t have to be this way. There are some things you can do to break out of the cycle of comparison and self-doubt. Here’s why we get caught up in feeling bad – and how to change it.

How our feelings can hold us back

Acceptance and commitment therapy, or ACT, is a psychological approach that focuses on helping people to accept their thoughts and feelings without judgment. This can be a difficult task for many people, as our feelings can often hold us back from achieving our goals.

ACT values are based on the idea that all humans have the capacity for growth and change. This means that we can learn to accept our thoughts and feelings, even if they are negative. By doing this, we can develop a greater sense of self-awareness and become more committed to our goals.

The goal of ACT is not to eliminate all negative thoughts and feelings, but rather to learn to live with them in a way that allows us to move forward in our lives. This can be a difficult process, but it is one that can ultimately help us to lead happier and more fulfilling lives.

The importance of focusing on our goals

Our lives are full of distractions. It’s easy to get caught up in the day-to-day and lose sight of our long-term goals. But if we want to achieve our dreams, it’s important to focus on our goals and stay committed to them.

It can be helpful to think of our goals as valuable possessions. Just like we would take care of a valuable piece of jewelry, we need to take care of our goals. We need to protect them from getting damaged or lost.

To do this, we need to be clear about what our goals are and why they’re important to us. We also need to have a plan for how we’re going to achieve them. And finally, we need to make sure that we’re staying focused on our goals and not letting anything get in the way.

How to shift our focus from our feelings to our valued goals

In order to shift our focus from our feelings to our valued goals, we need to become more aware of what we are feeling and why. We can do this through mindfulness and exploring our values. Once we know what our values are, we can start setting goals that align with them. This will help us to stay motivated and committed to achieving our goals, even when the going gets tough.

The benefits of doing so

When it comes to setting and achieving goals, many of us focus on the end result. But what if we shifted our focus to the process of reaching our goals? According to acceptance and commitment therapy (ACT), this can be a more effective way to achieve our desired outcomes.

Here are three benefits of focusing on the process instead of the outcome:

1. We become more present.

When we focus on the process, we are more likely to be present in the moment. This can help us enjoy the journey instead of fixating on the destination. Additionally, being present can help us stay motivated and focused on achieving our goals.

2. We let go of perfectionism.

Focusing on the process can help us let go of perfectionism because it allows us to embrace mistakes as part of the journey.

3. We are more likely to learn and grow.

When we focus on the process, we will be more likely to learn and grow because we will experience the highs and lows of the journey.

Why having a valued goal is important

For individuals struggling with anxiety, depression, or addiction, having a valued goal can be the key to recovery. When individuals are in recovery, they often need to set goals for themselves in order to maintain sobriety or mental health. However, these goals cannot be arbitrary; they must be based on the individual’s values.

Values are important because they provide guidance and motivation. They help individuals to identify what is most important to them and what they want to achieve. Without values, it can be difficult to set effective goals because there is no clear sense of direction.

Individuals in recovery can benefit from setting valued goals because doing so can help them to stay focused on what is most important to them. It can also provide a sense of purpose and meaning. In addition, working towards valued goals can help individuals to build self-esteem and confidence.

How to set a valued goal

In order to set a valued goal, you need to first identify your values. Once you know what is important to you, setting a goal that is in line with those values will be much easier. Keep in mind that your goals should be specific, measurable, and achievable.

Acceptance and commitment therapy (ACT) can help you to identify your values(Find your values here) and set-valued goals. This type of therapy focuses on helping you to accept yourself and your current situation while also committing to taking action toward change. 

The process of setting a valued goal begins with identifying what is important to you. Once you know your values, setting a specific, measurable, and achievable goal will be much easier. Keep in mind that your goals should be in line with your values in order to be truly valued.

Values are recently been added to Beck’s Cognitive Behaviour Therapy 

The benefits of having a valued goal

Setting and achieving goals is a key part of a happy and fulfilling life. Having a valued goal gives you something to strive for and can provide a sense of purpose. It can also help you to stay motivated and committed to your chosen path.

Achieving a goal can give you a great sense of accomplishment and pride. It can also help you to feel more confident and capable. Pursuing a goal can also help you to develop new skills and knowledge.

Working towards a valued goal can also help to improve your mental and physical health. Studies have shown that people who have goals are more likely to be happy and satisfied with their lives than those who do not have goals. Goal-setting has also been linked with better physical health, including an increased lifespan, lower rates of heart disease, and improved immunity.

The importance of setting a realistic goal

It can be difficult to stay motivated day-in and day-out. One of the best ways to maintain motivation is to set realistic goals. When a goal is realistic, it’s easier to see the value in achieving it.

Realistic goals are specific, measurable, attainable, relevant, and time-bound. In other words, they are well-defined and achievable. Setting a goal that meets all of these criteria can help keep you on track and motivated to achieve it.

For example, let’s say your goal is to lose weight. A realistic goal would be to lose 10 pounds in 10 weeks. This goal is specific (lose 10 pounds), measurable (weigh yourself weekly), attainable (if you lose 1 pound per week), relevant (to your health), and time-bound (10 weeks).

Read How Creators Become Creatorprenures 

How to make sure your valued goal is achievable

Setting and achieving goals is a process that starts with deciding what you want, followed by developing a plan to make it happen, and then taking action. But how do you know if your goal is achievable? Here are some tips to help you make sure your valued goal is achievable:

1. Make sure your goal is specific. The more specific your goal, the easier it will be to develop a plan to achieve it.

2. Make sure your goal is realistic. It’s important to set goals that challenge you but are still within reach. If your goal seems impossible, it may be time to reassess.

3. Make sure your goal is relevant to your values. Your goals should be aligned with what’s important to you in life. This will help motivate you to achieve them.

4. Make sure your goal is time-bound. A time-bound goal is one that includes a deadline for completion. This can help you stay focused and motivated to achieve your goals!

5. Make sure you have a plan of action.

Why you should write your valued goals down

In a world that is constantly changing and full of distractions, it can be easy to forget what you are working towards. That’s why it’s important to write your valued goals down. Seeing your goals in writing will help you stay focused and motivated.

There are many benefits to writing your valued goals down. First, it allows you to clarify your goals and what you want to achieve. This can help prevent you from becoming sidetracked or discouraged. Second, it helps hold you accountable. When you have a written record of your goals, you are more likely to stick to them. Finally, writing your valued goals down can help increase your motivation and confidence. Seeing your goals in black and white can remind you of why you are working towards them and give you the boost you need to keep going.

How to create an action plan for your valued goal

When it comes to setting and achieving goals, having an action plan is essential. This is especially true for valued goals, which are those that are important to you and align with your values.

Creating an action plan for your valued goal can seem daunting, but it doesn’t have to be. By following these simple steps, you can create a plan that will help you achieve your goal.

1. Start by identifying your goal. What is it that you want to achieve? Be specific and clear about what you want.

2. Once you know what your goal is, start brainstorming ways to achieve it. What actions will you need to take? What resources do you need? Who can help you?

3. Once you have a list of potential actions, start narrowing it down to the most important ones.

How to stay motivated while working towards your valued goal

When working towards a valued goal, it is easy to become discouraged and lose motivation. However, by keeping a few key things in mind, it is possible to stay motivated and on track.

First and foremost, it is important to remember why the goal is important to you. What values does it align with? Keeping your values at the forefront of your mind will help you to maintain motivation even when things get tough.

It is also helpful to break down your goal into smaller, more manageable pieces. This can make the overall goal seem less daunting and more achievable. Give yourself credit for each small accomplishment along the way and keep moving forward.

Finally, don’t be afraid to ask for help when needed. Support from others can make a big difference when trying to achieve a difficult goal.

How to overcome obstacles when working towards your goal

When you’re working hard to achieve a goal, it can feel like you’re constantly running into obstacles. Whether it’s an external obstacle like not having enough money or an internal obstacle like self-doubt, these roadblocks can make it difficult to stay motivated and on track.

Fortunately, there are some things you can do to overcome these obstacles and stay committed to your goal. Here are three tips:

1. Get clear on your values.

When you know what’s important to you, it becomes easier to identify which goals are worth pursuing and which ones aren’t. This clarity can help you stay focused when obstacles arise.

2.Build a support network.

It’s tough to achieve anything alone, so it’s important to build a supportive network of friends, family, or colleagues who will help you stay on track.

Why it’s important to celebrate your achievements

It can be easy to get bogged down in the day-to-day and forget to take a step back and celebrate your achievements. But it’s important to do just that – celebrate your successes, big and small. Why? There are actually a few good reasons.

For one, celebrating your achievements helps you stay motivated. It’s a way of rewarding yourself for a job well done and reminding yourself that you are capable of great things. This can be especially helpful on those days when you’re feeling low and doubting yourself.

Secondly, celebrating your achievements is a way of showing yourself—and others—that you value your accomplishments. When you take the time to stop and appreciate what you’ve done, it sends a message that you believe in your own abilities and are proud of what you’ve achieved.

How ACT Works with values 

This leads me back toward the implementation of ACT. While the depth of ACT exercises and approaches is beyond the scope of this post, there is one activity that I’d like to offer that has assisted some of my individuals in seeing the inextricable relationship between a meaningful life and painful events. The therapist begins this practice (which has several versions) by asking the client to write on a card some of the internal experiences they are having the greatest difficulty with – challenging thoughts and judgments, feelings, and memories.

What do you observe when you read the index card, I inquire. I’m miserable; I despise this. What are your intentions with the card? I’m tempted to toss it in the garbage. The client then flips the card over and I ask them to write down some of the things that are most significant to them – being a parent, caring for and supporting others, learning and developing, and so on. What strikes you as you read this site? It seems natural; this is who I want to be. Where is the discomfort, where is the other nonsense? Continued on the other side of the card. What happens if you ignore, flee, or avoid the pain? I do the same thing with meaningful items. What does your experience tell you right now, in your heart of hearts? If I’m going to accomplish the things that matter to me, if I’m going to be the person I want to be, I have to take the place of the difficult stuff as well.

This, in my view, is both an extremely taxing exercise and one that teaches a person that it is hard to detach sorrow from meaningful existence. While it might be challenging to deal with such issues during sessions, we frequently return to the method’s reasoning – that perhaps a different approach to suffering is essential. That is the essence of ACT work — confronting the demons, judgments, and pain that lay beneath in order to progress toward what is meaningful.

What is needed may not be what feels good.

The road that is appreciated is not always the path that is joyful. The social connection might occasionally bring up memories of abuse and trauma. As a parent, you may have doubts, insecurities, feelings of worry, dread, rage, and humiliation. Advocating for social justice necessitates regular exposure to our societies’ disparities and the sense of hopelessness that might accompany battling for equality that may not arrive until after you are gone. However, an increasing corpus of psychological research indicates that the valued path is more feasible, whereas the joyful road may be more illusory.