Acceptance and Commitment Therapy

What is Acceptance and Commitment Therapy?

 

Acceptance and Commitment Therapy (ACT) is a form of psychotherapy that combines elements of mindfulness and behavioral therapy to help individuals increase psychological flexibility—the ability to be present, open up to experiences, and take committed action toward values-driven goals. ACT is based on the premise that avoiding difficult thoughts and feelings can lead to more suffering, while accepting these experiences can foster a more meaningful life.

​

Core Principles of ACT

​​

1. Acceptance:
   ACT encourages individuals to accept their thoughts and feelings rather than avoiding or fighting against them. This involves acknowledging and allowing negative emotions and thoughts to exist without judgment, reducing their power and impact.

2. Cognitive Defusion:
   This principle focuses on distancing oneself from unhelpful thoughts. Rather than viewing thoughts as absolute truths, individuals learn to see them as passing events in the mind, which can lessen their emotional impact. Techniques include visualizing thoughts as clouds passing in the sky or words written on leaves floating down a stream.

3. Being Present:
   ACT emphasizes mindfulness and staying present in the moment. This practice involves engaging fully with the here-and-now, which can enhance awareness of one’s thoughts, feelings, and surroundings, leading to greater clarity and acceptance.

4. Self-as-Context:
   This principle refers to the idea that individuals have a broader perspective that encompasses their thoughts and experiences. It encourages clients to see themselves as separate from their thoughts, promoting a more flexible self-view. 

5. Values Clarification:
   ACT helps individuals identify their core values—what is truly important to them in life. Understanding these values serves as a guiding force for making meaningful choices and taking action.

6. Committed Action:
   After clarifying values, ACT encourages individuals to take concrete steps toward living in alignment with those values. This includes setting goals and taking action, even in the presence of difficult thoughts and feelings.

​​
​