Acceptance and Commitment Therapy (ACT)
What is Acceptance and Commitment Therapy?
Acceptance and Commitment Therapy (ACT) is a type of therapy that uses proven methods to help people make changes to their behaviour. It combines acceptance and mindfulness, being aware of the present moment, with commitment and behaviour change techniques. The goal of ACT is to improve psychological flexibility, which means being aware of your thoughts and feelings and choosing how to act based on what’s important to you.
How does ACT work?
ACT helps people manage their negative thoughts and emotions by promoting tolerance rather than control. This approach encourages acceptance and detachment from thoughts and emotions, reducing their impact. As a result, people can learn to react to these thoughts and feelings in better ways.
Additionally, ACT promotes:
- Acceptance of thoughts and emotions, even unpleasant ones.
- Recognising thoughts as mental events, not absolute truths.
- Mindful awareness of the present moment without judgment.
- Clarifying personal values.
- Taking action that aligns with one’s values, even when facing challenges.
- Being open to new experiences and willing to embrace change when needed.
Principles and Techniques of ACT
Acceptance and Commitment Therapy (ACT) teaches us to accept our thoughts and feelings without judgment and to take actions that align with our values. Below are some guiding principles and techniques of ACT.
Principles
Acceptance: In ACT, people are encouraged to notice and accept their thoughts and feelings, even if they are difficult. Acceptance means experiencing these feelings without judging them, which can help lessen the struggle with them and reduce any challenges they bring.
Cognitive diffusion: This technique helps people see that their thoughts aren’t always true or hold significance. Stepping back from unhelpful thought patterns, can help someone become more flexible and open-minded in their thinking.
Mindfulness: At the heart of ACT is mindfulness, which means being fully aware of the present moment and observing thoughts and emotions without getting caught up in them or judging them. This practice can help people understand their experiences better and make more deliberate choices.
Values clarification: ACT helps people identify their core values and what truly matters to them. This process guides individuals in making choices that are in alignment with their values, leading to greater emotional satisfaction.
Committed action: ACT emphasises taking action that aligns with your values, even in the presence of difficult thoughts and emotions. This commitment can lead to a sense of accomplishment and greater emotional well-being by focusing on controllable factors and working towards life goals.
Psychological flexibility: The main aim of ACT is to boost psychological flexibility. This means being able to adapt to different situations, being open to new experiences, and acting in ways that reflect your values. It involves accepting the full range of human experiences and making choices based on your values rather than trying to get rid of uncomfortable thoughts or emotions.
Techniques
Acceptance: Acknowledging and embracing thoughts and emotions, even when unfavourable, without struggling against them. It involves recognizing their presence and acknowledging them as part of one’s current experience, without letting them dictate actions.
Thought diffusion: Recognising thoughts as mental events rather than objective truths, allowing individuals to respond to their thoughts in a way that promotes personal well-being and growth.
Engagement with the present moment: Practicing mindful awareness, which encourages non-judgmental attention to the present moment. This awareness helps align choices with values, acknowledging internal experiences without becoming entangled in them.
Values: Understanding and embracing life values, which serve as a compass for guiding behaviour. ACT offers methods to help individuals clarify and embrace their personal values.
Committed action: Engaging in actions aligned with one’s values, even in challenging circumstances. ACT focuses on developing healthy coping mechanisms rather than avoiding difficult situations.
Flexibility: Being open to new experiences and willing to modify behaviour as necessary. ACT is an ongoing process, allowing for continuous growth and evolution.
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ACT Mindfully -Workshops with Russ Harris
. Find an online or face-to-face ACT workshop near you as well as a number of online resources.