On the surface Acceptance Commitment Therapy (ACT), Parts work, and the Polyvagal Theory seem like three different theories that support healing and wellness, but on a closer look, they can work beautifully together to support self-awareness, coping and healing.
ACT (Acceptance Commitment Therapy)
Three of the main components of ACT (as taught by Russ Harris) are the “observing self,” “mindfulness,” and “defusion.” One primary example of using ACT is, when you’re having an intrusive thought, get mindful, zoom out to the observing self, and notice the thought (defusion). This provides space from the thought and offers an opportunity to defuse from the thought and perhaps choose a different thought.
Parts work or Ego States
In parts work (Ego States as taught by Robin Shapiro), when you notice a thought, the primary strategy is being curious about the part, but this requires us to be mindful, zoom out, and be curious.
The Polyvagal Theory
In the Polyvagal Theory (founded by Stephen Porges), we are encouraged to be aware of our three states: the ventral vagal (social, calm, connected), sympathetic (fight or flight), and dorsal vagal (shut down or immobilization), then be able to zoom out and notice the state that we are in.
Notice a trend?
I love putting these together though, because first, is mindful awareness, or being in the present moment. We cannot notice ourselves if we are disconnected, dissociated, in the past or present, or having a million thoughts. So begin these techniques by taking a breath and saying, “I am breathing in, I am breathing out.” Feel the bottoms of your feet.
Put it All Together
1) Ventral Vagal Mode (Polyvagal Theory). Now, think of something pleasant. It can be the fur of a special animal, a beach you’ve visited on vacation, a favorite picture or video, anything that brings you an uplift when you think of it. This down shifts your nervous system into ventral vagal mode (Polyvagal Theory). Anchor in this. Breathe again.
Something Pleasant
Ventral Vagal Mode (Polyvagal Theory)
2) Mindfulness (ACT- haha and let’s be honest, everything). Now, present in the moment, with your nervous system in ventral vagal, zoom out into your observing self (ACT), which may also be your higher self, oldest and wisest self, your pilot light. From this vantage “notice” what’s going on in your mind.
3) Defusion (ACT). Noticing your thoughts, or saying “I’m noticing that my thoughts are” or “my feelings are” is an example of defusion (ACT). Defusion is de-fusing with the upsetting thought or memory. This simple phrase “I’m noticing that” creates a little distance between the upsetting thought and your observing/higher/older/wiser/pilot light-self.
4) Notice the Part. Now, notice if that negative or intrusive thought is being said by a part of you. A younger part, a parent or caregiver part, a bossy part, a rescuer or protector part, etc. From Internal Family Systems (a leading theory that uses parts work), founded by Richard Schwartz, it’s important to know, there are “no bad parts.” All parts are manifestations of your nervous system, developed at a certain time in your life to protect you from something. In short, something happens, the nervous system creates a template, and that template persists in the form of a part.
Observing Self Observing Parts
5) Reconnect to Ventral Vagal Vantage Point. Return to the animal, beach, picture, or cat video and from that vantage point, see the thought for what it is: a statement from a scared kiddo, a bossy parentified teenager, an anxious young adult trying to prevent anything bad from happening ever, a t-rex, a purple blob.
6) Contain it (this is an EMDR resourcing technique). Put it in a box, mason jar, cooler, trash can, etc, whatever has a good sealing lid.
7) Breathe back into your Ventral Vagal Vantage Point. Reconnect with the current time, date, year. Well done. That’s it.
**As you know, doing an exercise on the internet is never a substitute for counseling. Please engage in the exercise safely. If you feel unsafe, please reach out for help, the suicide hotline is: 800-273-8255