What Is Acceptance and Commitment Therapy?

Exploring the world of mental health therapies can be overwhelming. With so many approaches available, it’s crucial to understand each one’s unique aspects.

One such approach is Acceptance and Commitment Therapy (ACT). This therapy has gained significant attention in recent years.

But what exactly is ACT? How does it differ from other therapies? And most importantly, how can it help people improve their mental health and well-being?

Whether you’re a mental health professional, a student of psychology, or someone seeking alternative therapeutic approaches, this is for you.

Understanding Acceptance and Commitment Therapy (ACT)

Acceptance and Commitment Therapy (ACT) is a form of psychotherapy. It’s part of the third wave of cognitive-behavioral therapies. ACT is not about eliminating difficult feelings. Instead, it aims to transform our relationship with those feelings.

The goal is to help people live a full and meaningful life. This is achieved while accepting the pain that inevitably comes with it.

ACT uses mindfulness skills to help individuals engage with their experiences. It also helps them to make value-based decisions.

The history and evolution of ACT

According to AdlerPedia, ACT was developed in the 1980s and was created by psychologist Steven C. Hayes and his colleagues. The therapy was born out of the need for a more flexible, values-oriented approach. This was in contrast to the symptom-focused methods prevalent at the time.

Over the years, ACT has evolved. It now incorporates a wide range of techniques and exercises.

ACT vs. Traditional Therapies

Acceptance and Commitment Therapy (ACT) differs from traditional therapies. Traditional therapies often focus on reducing symptoms. ACT, on the other hand, emphasizes acceptance and mindfulness.

ACT does not aim to eliminate or reduce symptoms. Instead, it helps people change their relationship with their thoughts and feelings. This approach can lead to a more fulfilling life.

ACT also places a strong emphasis on values. It encourages people to act in ways that align with their personal values.

How ACT differs from CBT

Cognitive Behavioral Therapy (CBT) and ACT both fall under the umbrella of cognitive-behavioral therapies. However, they have distinct differences.

CBT focuses on changing negative thought patterns. It aims to replace them with more positive, rational thoughts. ACT, on the other hand, does not aim to change thoughts. Instead, it focuses on changing our relationship with our thoughts.

ACT also places a greater emphasis on values and committed action. It encourages people to act in ways that align with their personal values, regardless of their current thoughts or feelings.

The Six Core Processes of ACT

Acceptance and Commitment Therapy (ACT) is built around six core processes. These processes are designed to promote psychological flexibility. This is the ability to stay in contact with the present moment and change or persist in behavior when doing so serves valued ends.

The six core processes of ACT are:

• Cognitive Defusion: This involves learning to perceive thoughts, images, memories and other cognitions as what they are — nothing more than bits of language, words and pictures — as opposed to what they can appear to be — threatening events, dangerous truths or mandatory rules that must be obeyed.
• Acceptance: This is about making room for painful feelings, urges and sensations and allowing them to come and go without struggling with them, running from them or giving them undue attention.
• Contact with the Present Moment: This involves being psychologically present, consciously connecting with and engaging in whatever is happening at this moment.
• Observing the Self: This is about accessing a transcendent sense of self, a continuity of consciousness that is unchanging, ever-present and impervious to harm. From this perspective, it is possible to experience directly that you are not your thoughts, feelings, memories, urges, sensations, images, roles or physical body.
• Values: These are chosen life directions: qualities of action that we choose to move towards and cultivate in our life.
• Committed Action: This involves setting goals guided by your values and taking effective action to achieve them.

Exploring psychological flexibility

Psychological flexibility is a key concept in ACT. It refers to the ability to stay in contact with the present moment. This includes being open to experience, whether it is pleasant or unpleasant.

Psychological flexibility also involves taking action. This action should be guided by personal values. It is about doing what matters, even when it’s hard.

In ACT, psychological flexibility is seen as a path to mental health. It allows patients to navigate life’s challenges with more ease and less suffering.

ACT Techniques and Exercises

ACT employs a variety of techniques and exercises. These are designed to help people experience the six core processes. They are not just theoretical concepts, but practical tools for change.

One popular ACT exercise is the “Leaves on a Stream” technique. This involves visualizing thoughts as leaves floating down a stream. The goal is not to stop or change the thoughts, but to observe them without judgment.

Another technique is the “Helicopter View.” This encourages patients to gain perspective on their thoughts and feelings. It involves visualizing oneself from a distance, as if viewing from a helicopter.

Practical ACT interventions

ACT interventions are tailored to the person. They are designed to address specific issues and goals. This makes ACT a flexible and adaptable approach to therapy.

One practical intervention is the “Willingness and Action” exercise. This helps patients increase their adaptability. It involves identifying areas of life where they are stuck and exploring ways to move forward.

Another intervention is the “Values Card Sort” activity. This helps patients identify their personal values. It involves sorting cards with different values and reflecting on their importance. This can guide them towards actions that align with their values.

The Role of Values in ACT

Values play a crucial role in ACT. They are seen as guiding principles that give direction to life. They are not goals to be achieved, but qualities to be embodied.

In ACT, values are used to motivate change. They provide a reason for people to accept discomfort and make difficult changes. They are the compass that guides the journey of therapy.

Values also help in creating a meaningful life. They allow people to live in a way that is congruent with what they truly care about. This can lead to a deep sense of fulfillment and satisfaction.

Identifying and committing to values

Identifying and committing to values is a key part of ACT. It involves a process of self-discovery. People are encouraged to explore what truly matters to them.

Once values are identified, the next step is commitment. This involves making a conscious decision to act in ways that align with these values. It’s about taking steps towards a life that is meaningful and fulfilling.

Commitment, in ACT, is not about rigidly sticking to a plan. It’s about being flexible and adaptable. It’s about being willing to face challenges and make changes in the pursuit of what truly matters.

Finding an ACT Therapist and Additional Resources

Finding a therapist who specializes in ACT can be a crucial step in starting this therapeutic journey. It’s important to find someone who is trained and experienced in this approach. Many therapists list their specialties on their websites or professional profiles.

There are also many resources available for those interested in learning more about ACT. Books, online courses and workshops can provide further insight into this therapy. They can be a great way to deepen understanding and practice skills.

Remember, the journey of therapy is a personal one. It’s about finding what works best for you. ACT is one approach that offers a unique and powerful way to improve mental health and well-being.

Cedar Hills Hospital, located in Portland, Oregon, is a specialty hospital that aims to deliver personalized treatment for each of our patients. At the core of our approach is the understanding that each person that comes through our doors has a unique set of needs. We offer behavioral health treatment to those in need, without discrimination or judgment, in an effort to restore a meaningful quality of life.

To learn more about the services we offer, visit our Treatment & Services page.