What is Acceptance and Commitment Therapy (ACT)

Acceptance and Commitment Therapy (ACT) is a type of psychotherapy that aims to help people accept their thoughts and feelings instead of trying to suppress them. It also encourages people to commit to making positive changes in their lives.

ACT was developed in the late 1980s by Steven C. Hayes, Kelly G. Wilson, and Kirk D. Strosahl. They sought to develop a therapy that focused on acceptance and mindfulness, in contrast to traditional cognitive-behavioural therapies that focused on changing and controlling thoughts and feelings. Since its development, ACT has become increasingly popular and has been widely researched and studied.

There are six core processes of ACT that are used to achieve these goals:

Acceptance - This process involves acknowledging and accepting difficult thoughts and emotions instead of trying to avoid or control them. By accepting these thoughts and emotions, individuals can learn how to respond to them in a more effective way.

Cognitive Defusion - This process involves learning to observe thoughts and feelings without getting caught up in them. This can help individuals gain perspective and distance from their thoughts, reducing the impact they have on their lives.

Being Present - This process involves learning to focus on the present moment instead of dwelling on the past or worrying about the future. It can help individuals become more mindful and aware of their thoughts and emotions.

Self as Context - This process involves recognising that thoughts and feelings are not the same as the self. By separating oneself from these thoughts and feelings, individuals can gain a greater sense of self-awareness.

Values - This process involves identifying what is most important in one's life and committing to taking action based on those values. By aligning actions with values, individuals can live a more meaningful and fulfilling life.

Committed Action - This process involves taking action towards one's values, despite any difficult thoughts or emotions that may arise. By committing to action, individuals can move towards their goals and live a more fulfilling life.

By focusing on these core processes, individuals can learn to accept their thoughts and emotions, live in the present moment, and take positive action towards their values.

Frequently Asked Questions

What can ACT be helpful for?

ACT is an evidence-based approach that has been shown to be effective in treating a wide range of mental health conditions, including anxiety, depression, and substance abuse.

Who can benefit from ACT?

ACT can benefit anyone who wants to improve their psychological flexibility and learn to accept their thoughts and emotions. It is especially useful for individuals who struggle with anxiety, depression, or other mental health conditions.

What is the psychological flexibility model?

The psychological flexibility model is the basis for ACT. It suggests that psychological distress is often caused by a lack of flexibility in how individuals respond to their thoughts and emotions. Instead of trying to change or control their thoughts and emotions, individuals can learn to accept them and respond to them in a more flexible and effective way.

Is ACT effective?

ACT is an evidence-based approach that has been shown to be effective in treating a wide range of mental health conditions. By focusing on the core processes of ACT, individuals can learn to accept their thoughts and emotions, live in the present moment, and take positive action towards their values.

What to Look for in an Acceptance and Commitment Therapist

Look for an accredited, experienced therapist, social worker, professional counsellor or other mental health professional with additional training in ACT. There is no special certification for ACT practitioners. Skills are acquired through peer counseling, workshops, and other training programs. In addition to these credentials, it is important to find a therapist with whom you feel comfortable.

What are the risks?

As with any talking therapy, focusing on your problems may make you feel worse before you feel better. Talking therapy can also be unsettling if you decide to make changes in your relationships that are better for you, but may challenge people close to you. Friends, family, and partners may not feel prepared for the changes you are making and may not like them. Therapy can be a very intense experience and the relationship you make with your therapist can feel very important. Coming to the end of therapy can stir up strong feelings. This is something your therapist will talk to you about as therapy come to an end.

What if I feel things are not going well or the therapy does not suit me?

You are always free to leave ACT therapy if you don’t feel it is working well for you. However if you feel unsafe or uncomfortable because of anything that your therapist is saying or doing, it can help to bring this up with your therapist in whatever way feels possible. This can give you and your therapist a chance to try to work out what’s causing the problem, and whether this links to any of the patterns which are a focus for your therapy. Sometimes by talking and thinking together about problems you can find a way through them.