What is ACT Therapy?
Acceptance and commitment therapy (ACT) is a form of psychotherapy that emphasizes psychological flexibility, teaching individuals to accept their thoughts and feelings rather than fighting or avoiding them. It encourages living in accordance with one’s values, even when faced with difficult emotions, and taking meaningful action despite discomfort.
What Does ACT Therapy Involve?
ACT therapy utilizes six core processes to help individuals develop greater psychological flexibility and resilience.
- Cognitive Defusion: Learning to detach from thoughts, viewing them as temporary and not necessarily true or actionable.
- Acceptance: Allowing oneself to experience difficult thoughts and emotions without trying to suppress or avoid them.
- Present Moment Awareness: Cultivating mindfulness to stay grounded in the here and now rather than being preoccupied with past regrets or future worries.
- Self-as-Context: Understanding that you are not defined by your thoughts, feelings, or experiences; your true self is bigger than those things.
- Values Clarification: Identifying what truly matters in life, such as relationships, personal growth, or meaningful work.
- Committed Action: Taking concrete steps towards living according to your values, even in the face of discomfort or fear.
Indications for ACT Therapy?
ACT is effective for a wide range of issues, including:
- Depression
- Anxiety disorders
- Obsessive-compulsive disorder (OCD)
- Stress
- Psychosis
- Chronic pain
- Substance use disorders
- Eating disorders
What Happens During an ACT Therapy Session?
During an ACT therapy session, the therapist works with the client to enhance psychological flexibility by focusing on six core processes: acceptance, cognitive defusion, mindfulness, values clarification, self-as-context, and committed action. The session typically begins with a check-in, where the client discusses their current feelings, challenges, and progress since the previous meeting. The therapist may guide the client through mindfulness exercises to help them stay present and aware of their thoughts, emotions, and bodily sensations. Cognitive defusion techniques are used to help clients detach from their distressing thoughts, allowing them to see these thoughts as separate from their identity. Acceptance practices help clients embrace difficult emotions rather than avoiding or controlling them. The therapist also helps the client clarify their core values, which serve as a guide for making meaningful decisions and taking action. Finally, the session involves identifying concrete steps that align with the client's values, promoting committed actions toward a more meaningful life. The therapist and client may reflect on the client’s progress and discuss any obstacles or insights that arise, reinforcing the goal of living a value-driven, fulfilling life despite discomfort or challenges.
Benefits of ACT Therapy
ACT therapy offers several key benefits, such as:
- Increased psychological flexibility
- Improved emotional regulation
- Better stress management
- Enhanced self-awareness
- Improved relationships
- Reduction in avoidance behaviors
- Increased motivation and action
- Enhanced well-being
- Improved coping skills