What is Acceptance and Commitment Therapy (ACT)?
Acceptance and Commitment Therapy (ACT) is a form of psychotherapy that helps individuals embrace their thoughts and feelings rather than fighting or feeling guilty for them. ACT is rooted in the belief that it is not only ineffective to try to control painful emotions and psychological experiences, but that doing so can cause more suffering. This therapy guides you to accept these challenges as a normal part of human life.
Core Processes of ACT
ACT involves six core processes that together form a flexible approach tailored to meet each client’s needs:
- Cognitive Defusion: Learning methods to reduce the tendency to reify thoughts, images, emotions, and memories.
- Acceptance: Allowing thoughts to come and go without struggling with them.
- Contact with the Present Moment: Being aware of the here and now, experienced with openness, interest, and receptiveness.
- The Observing Self: Accessing a sense of self that is a context for thoughts, feelings, sensations, and memories.
- Values: Discovering what is most important to the heart.
- Committed Action: Setting goals according to values and carrying them out responsibly.
What to Expect in ACT
When you engage in Acceptance and Commitment Therapy, you will work closely with your therapist to develop psychological flexibility, which is a key aspect of ACT. Psychological flexibility means holding both pleasant and unpleasant experiences lightly, and committing to actions that enrich your life. Here’s what you might expect:
- Tailored Approach: Your therapist will help you identify unique values and challenges. Each session is tailored to your personal needs and life goals.
- Dynamic Sessions: Therapy sessions involve various exercises including mindfulness practices, experiential exercises, and conversation to help you apply ACT processes to your life.
- Skills Development: You will learn skills to handle difficult feelings and thoughts more effectively, reducing their impact and influence over your actions and decisions.
- Empowerment: ACT empowers you to make healthier choices aligned with your values, helping you build a rich and meaningful life despite potential psychological struggles.
The Client Experience
As a client in ACT, you are encouraged to adopt an attitude of openness and curiosity. Whether dealing with anxiety, depression, stress, or relationship issues, ACT provides you with tools to face these challenges head-on.
“You will discover how to step back from your thoughts instead of getting tangled in them. I can help you learn to accept your feelings as they are, not as they say they are,” your therapist might explain.
Conclusion
Acceptance and Commitment Therapy is not about overcoming pain or fighting emotions; it’s about embracing your life fully, without letting your feelings dictate your actions. It helps you commit to actions that align with your values, creating a fulfilling life. The skills you learn in ACT are practical and can be applied daily, influencing various aspects of your life positively.