3rd Generation Therapies

What are 3rd generation therapies?

Unlike previous therapies, which focused on eliminating symptoms or unwanted behaviors, these seek to promote acceptance, emotional self-regulation and the development of greater psychological flexibility.

Main characteristics

➢ Mindfulness: This is a central element in many of these therapies, promoting conscious attention to the present moment, acceptance of internal and external experiences, and reducing emotional reactivity.

➢ Disidentification: It seeks to promote the ability to distance oneself from thoughts and emotions, recognizing them as transitory mental events rather than fully identifying with them.

➢ Values and commitment: Third-generation therapies promote the clarification of personal values and decision-making based on these values, encouraging active engagement in actions consistent with them.

➢ Psychological flexibility: The goal is to develop the ability to adapt to different situations and contexts, as well as to respond creatively and effectively to life's challenges.

Acceptance and Commitment Therapy (ACT)

ACT (Acceptance and Commitment Therapy) is an approach that helps you develop a healthier relationship with your difficult thoughts and emotions.

The 6 fundamental processes of ACT:

1. Acceptance

Learning to welcome difficult emotions without fighting them

2. Cognitive defusion

Taking distance from automatic thoughts

3. Present moment awareness

Developing the ability to be fully present

4. Self as context

Cultivating a broader perspective on oneself

5. Values

Identifying what truly matters to you

6. Committed action

Acting in accordance with your personal values

Mindfulness-Based Therapies

Mindfulness is at the heart of many 3rd generation therapies. It consists of paying kind attention to the present moment.

Approaches offered:

MBSR (Mindfulness-Based Stress Reduction): Stress reduction based on mindfulness
MBCT (Mindfulness-Based Cognitive Therapy): Prevention of depressive relapses
Mindfulness meditation: Guided and autonomous practices
Presence exercises: Techniques for anchoring in the present moment

Benefits of mindfulness:

Stress and anxiety reduction
Improved emotional regulation
Enhanced concentration
Increased overall well-being
Prevention of depressive relapses

Positive Psychology

Positive psychology focuses on the strengths, resources and potential of each person rather than solely on difficulties.

Areas of intervention:

Identifying personal strengths: Discovering and developing your natural talents
Cultivating gratitude: Exercises to appreciate the positive aspects of life
Developing optimism: Techniques to adopt a more positive perspective
Strengthening resilience: Ability to bounce back from difficulties
Promoting flourishing: Achieving a state of lasting well-being

Tools used:

Gratitude and appreciation exercises
Identification and use of personal strengths
Positive visualization techniques
Self-compassion practices
Development of goals aligned with values

Who are these approaches for?

3rd generation therapies are particularly suitable for people who:

Want to develop a better relationship with their emotions
Seek to reduce stress and anxiety in a sustainable way
Want to cultivate more presence and serenity in daily life
Desire to align their actions with their deep values
Wish to prevent depressive relapses
Seek to develop their resilience in the face of difficulties
Want to cultivate a state of well-being and flourishing

These approaches can be used alone or in complement to other therapies, according to your specific needs.