Acceptance & Commitment Therapy (ACT):

ACT Therapy is an evidenced-based and empirically supported practice that uses mindfulness approaches to learn to accept and allow challenges, while at the same time identifying one’s values and using these in committed actions that lead to psychological flexibility. The goal of ACT Therapy is to help you accept your emotions and challenges as they are, rather than trying to change them, allowing change to naturally unfold when you soften around these challenges. This approach is much different than the typical “knee jerk” response of avoiding or fighting against uncomfortable thoughts or feelings. Steven Hayes, the creator of ACT says, “acceptance is the ability to feel the full range of your thoughts and emotions without needless avoidance or clinging in the service of what matters the most to you.”

The Six Core Processes of ACT:

ACT uses six core principles to guide one through this process, getting you closer to “workability,” which is a term used to describe a “rich, full, and meaningful life,” despite any challenges or struggles with inevitably happen along the way.

1. Cognitive Defusion: Cognitive Defusion teaches you how to create distance between you and your thoughts/emotions. With this technique you will learn how to notice and observe your thoughts, rather than getting wrapped up in them, caught up in a story, or spiraling out of control with difficult emotions.

2. Acceptance: Acceptance training helps you making space for unpleasant or uncomfortable emotions, body sensations, experiences, etc. Allowing them to be there without running away from them or engaging in harmful behavior to avoid them.

3. Contact With The Present Moment: Present Moment focus is a core mindfulness practice where you work on centering your attention on the present moment. This skill keeps you engaged in the activity with willingness and curiosity in the moment, rather than analyzing, judging, or avoiding.

4. The Observing Self: The Observing Self technique helps you to recognize the constant, unchanging part of you that is separate from your thoughts, emotions, and sensations and can hold all of these experience with gentle awareness. You can think of the Observing Self as the sky, and your thoughts/feelings/emotions as the weather in the sky.

5. Values: In ACT you will learn to connect to your core values and use these as a guide to your actions. Clarifying what is most important to you in your life to help you understand past behavior and learn how to move forward towards more meaning and joy.

6. Committed Action: Committed Action is a technique that will help you make commitments to engage in behaviors that align with your values, which can lead to lasting and more meaningful change.

How Does ACT Work?

ACT Therapy is most commonly found in a psychotherapy session delivered by a trained ACT therapist. Together, you will work with your therapist to learn the 6 core processes through direct and experiential exercises, including mindfulness practices, worksheets, metaphors, and other skills building. Like most therapeutic interventions, ACT is most effective when the client practices in session and learns to implement these practices in their daily life.