What is Acceptance and Commitment Therapy (ACT Therapy Explained)

Summary

Acceptance and Commitment Therapy (ACT) is a powerful therapeutic approach that helps individuals embrace discomfort, develop psychological flexibility, and move toward a meaningful life. Unlike traditional therapies like CBT, ACT integrates mindfulness, values, and acceptance to reduce suffering and improve mental well-being. Dr. Jessica Borshok, a peer-reviewed ACT trainer, explains the history and core principles of ACT, focusing on how it fosters awareness, defusion, and committed action. By confronting painful experiences instead of avoiding them, ACT empowers people to live in line with their values, ultimately leading to lasting change.

Takeaways

• 😀 ACT (Acceptance and Commitment Therapy) is a unique therapy based on decades of research, not just a combination of CBT and mindfulness.
• 😀 The therapy originated in the late 1970s, starting from a basic science model focused on how behavior and language function.
• 😀 ACT is a framework or approach to life, not just a collection of skills or exercises, and it can be applied to any life situation.
• 😀 The core principle of ACT is 'psychological flexibility', which involves being open to and accepting painful or uncomfortable experiences while moving toward meaningful goals.
• 😀 The philosophy behind ACT is functional contextualism, which focuses on what works in the given moment to help a person live a meaningful life.
• 😀 ACT teaches people to come into contact with their full experience, including pain, and to break unhealthy patterns of avoidance.
• 😀 By focusing on values and committed action, ACT helps individuals make decisions that align with their long-term goals and reduce unnecessary suffering.
• 😀 ACT encourages us to accept the inevitable pain and discomfort of life instead of avoiding it, which paradoxically helps reduce suffering.
• 😀 The therapy can be combined with other treatments, like Exposure and Response Prevention (ERP) for OCD or Cognitive Behavioral Therapy for Insomnia, to enhance effectiveness.
• 😀 ACT consists of six core processes: acceptance, diffusion, present moment awareness, self-as-context, values, and committed action, each helping build psychological flexibility.
• 😀 ACT is not prescriptive; it tailors itself to the individual's context and goals, offering flexibility in how different techniques are applied.

Q & A

What is the main concept behind Acceptance and Commitment Therapy (ACT)?

ACT is a therapeutic approach that focuses on increasing psychological flexibility by helping individuals accept their thoughts and feelings, diffuse negative thought patterns, and take meaningful actions aligned with their values, despite the presence of discomfort or pain.

How did ACT come about, and what sets it apart from other therapies?

ACT originated in the 1970s and developed from a basic science model of behavior and language. Unlike other therapies that start with practical outcomes, ACT was grounded in understanding how we interact with our thoughts and feelings. It is unique because it emphasizes a contextual approach, focusing on what works in a given situation rather than a prescriptive set of rules.

What does the term 'psychological flexibility' mean in ACT?

Psychological flexibility refers to the ability to stay in contact with the present moment, accept uncomfortable experiences, observe one's patterns, and choose actions that align with long-term values, rather than being driven by short-term avoidance or discomfort.

What is 'experiential avoidance,' and why is it problematic?

Experiential avoidance is the tendency to avoid or suppress uncomfortable emotions, thoughts, or situations. This avoidance can lead to more suffering in the long run, as it doesn't eliminate discomfort but instead causes it to resurface in other ways, often creating more anxiety or stress.

How does ACT address the issue of avoiding pain and discomfort?

ACT teaches individuals to stop avoiding pain and discomfort. Instead, it helps them accept their experiences, even if they are painful, and to engage with life in a way that moves them toward their values. This approach reduces suffering by breaking the cycle of avoidance and encourages meaningful action despite challenges.

What is the role of values in ACT?

Values play a central role in ACT by guiding individuals toward actions that are meaningful to them. Rather than focusing on eliminating discomfort, ACT encourages individuals to clarify their values and take committed actions that move them toward a fulfilling life, even if those actions involve some discomfort.

How does ACT integrate with other therapeutic models, like CBT or ERP?

ACT can complement other therapeutic approaches, such as Cognitive Behavioral Therapy (CBT) or Exposure and Response Prevention (ERP). For example, ACT provides a framework for understanding the reasons behind the behaviors in CBT or ERP and offers strategies for handling difficult thoughts and feelings that may arise during treatment.

What are the six core processes of ACT?

The six core processes of ACT are: acceptance, cognitive defusion, present-moment awareness, self-as-context, values, and committed action. These processes work together to increase psychological flexibility and help individuals move toward their goals and values, despite challenges or discomfort.

Can ACT be applied to a variety of mental health issues?

Yes, ACT is a transdiagnostic approach, meaning it can be applied to a wide range of mental health issues, such as OCD, insomnia, panic disorder, and anxiety. The approach focuses on alleviating suffering across different contexts and disorders, making it adaptable to various therapeutic needs.

What is the role of 'diffusion' in ACT?

Diffusion in ACT refers to the process of distancing oneself from negative or unhelpful thoughts and feelings. It involves seeing thoughts as just thoughts, rather than truths or commands, which helps individuals reduce their power over their actions and emotions, enabling them to make choices that align with their values.