In the realm of modern therapy, a unique and profound approach has gained recognition for its effectiveness in helping us to handle a wide range of challenges and to live more fulfilling lives.
Acceptance and Commitment Therapy (ACT), developed in the late 20th century by Steven C. Hayes PhD, is an evidence-based humanistic, existential form of psychotherapy which has a dedicated community of scientists and practitioners.
A more holistic paradigm
At its core, ACT is rooted in the idea that suffering is a natural part of the human experience, that we all will encounter emotional, psychological, physical or spiritual pain, to some degree or another, at various points throughout our lives. And that our very well-intentioned attempts to overly control or avoid suffering often lead to more distress.
Instead of trying to eliminate difficult thoughts, emotions, images, physical sensations, memories, urges etc. (what we call our inner or internal world – the events that go on inside of us that someone else may not be able to see), ACT encourages us to learn to co-exist with them allowing room for acceptance, understanding and compassion.
This perspective is different from other types of therapies that focus on changing our thoughts or feelings. In ACT we focus on changing our relationship to our inner world so it has less influence over us and so we can act in ways that we, ourselves, are proud of. That could look like being kinder to ourselves, standing up for what we believe is right, creating closer relationships with others, taking time for rest. The possibilities are endless.
Psychological flexibility is the key
At the heart of ACT is the concept of psychological flexibility, which refers to the ability to act effectively, mindfully guided by our values. The more psychologically flexible we can be the greater our quality of life.
ACT teaches us to cultivate this flexibility through an interconnected set of processes described below that we draw on in session, learn through ongoing practice and apply in our daily lives.
Contact with the present moment (be here now)
Cultivating present moment awareness plays a significant role in ACT, helping us learn to flexibly shift our attention in the present moment and engage fully with our experiences, rather than getting caught up in past regrets or future worries.
Acceptance (open up)
Rather than fighting against or running from uncomfortable private experiences (thoughts, feelings, physical sensations, urges etc.), ACT emphasizes learning to willingly accept them as they are, without judgment and with self-compassion. It’s important to know that acceptance does not mean passively accepting concerning situations. We pair acceptance with committed action to encourage us to improve our circumstances where we can.
Cognitive defusion (watch your thinking)
ACT teaches us to see thoughts as just thoughts, rather than as facts or absolute truths. We learn to step back from the chatter in our mind and observe it instead of being taken over by i5. We let thoughts we deem helpful guide us without holding onto them too tightly and learn to accept that unhelpful thoughts are an inevitable part of having a human mind. By creating some distance from our thoughts, we can gain perspective and reduce their impact on our behavior.
Self-as-context (the noticing self)
This process involves developing awareness of the part of oneself that observes our experiences, thoughts, emotions, physical sensations, memories etc. without being defined by them. It allows us to recognize that we are more than our thoughts and feelings. It also refers to a cognitive process called “flexible perspective taking” or developing our ability to cultivate empathy and hold multiple viewpoints.
Values (know what matters)
ACT encourages us to clarify our values—what truly matters to us in life. By identifying and connecting with our values, we can make choices that align with our deepest desires and aspirations. Values are our desired qualities in action. They are how we want to show up in the world. Like a compass, they help guide us in our day to day lives and remind us of what is important when we get off track.
Committed action (do what it takes)
Once values are clarified, ACT guides us in taking meaningful, value-driven actions, even in the presence of discomfort or uncertainty. Through goal setting, action planning and problem solving, this process empowers us to live in accordance with our values, leading to a sense of fulfillment and purpose.
Woven within the 6 processes above is self compassion, an intrinsic part of the ACT model.
Putting it all together
Acceptance and Commitment Therapy offers a profound paradigm shift in how we relate to our thoughts, emotions, and experiences. By embracing acceptance, mindfulness, and values-driven action, we can reduce the impact of our psychological suffering and live more fully in alignment with our true selves.
If you’re curious how ACT can be applied to your unique situation, schedule a free discovery phone call to learn more.
References
Association for Contextual Behavioral Science. Acceptance and Commitment Therapy (ACT). Retrieved March 10 2024 from https://contextualscience.org/act
Harris, Russ. ACT Made Simple: An Easy-to-Read Primer on Acceptance and Commitment Therapy. 2nd ed., New Harbinger Publications, 2019.
Harris, Russell. Embracing Your Demons: an Overview of Acceptance and Commitment Therapy. Psychotherapy in Australia, vol. 12, no. 4, August 2006.
Sarah Elizabeth McMillan MA MSW RSW 