Acceptance and Commitment Therapy (ACT) is a type of psychotherapy that helps individuals overcome challenges and manage distressing thoughts and feelings. It is a scientifically-based therapy that uses acceptance and mindfulness strategies as well as commitment and behavior-change strategies, to increase psychological flexibility. This therapy has been successful in the treatment of a variety of issues including anxiety, depression, stress, substance abuse, and eating disorders.
ACT operates on the premise that suffering is a normal and unavoidable human experience. However, it is our attempts to control or avoid these experiences that can lead to further problems. Instead of trying to control or avoid our experiences, ACT encourages individuals to embrace their thoughts and feelings, and to take action towards living a life that aligns with their values and goals.
In the context of ACT, acceptance refers to making room for difficult feelings, sensations, urges, and other private experiences; allowing them to come and go without struggling with them, running from them, or giving them undue attention. The aim of this approach is to reduce the control that these experiences have over the individual’s life.
Commitment in ACT involves the individual choosing a direction for their life based on what is important and meaningful to them – their values – and then taking action to move in that direction. The goal is not to feel better, but to better manage how we feel and do what matters most despite the presence of challenging or distressing experiences.
ACT combines these principles in six core processes:
- Acceptance
- Defusion
- Being present
- Self as context
- Values
- Committed actions
Implementing these processes allow individuals to develop psychological flexibility: the ability to stay in touch with the present moment and to take appropriate action guided by their values, regardless of the thoughts, feelings, and physical sensations they are experiencing.
ACT encourages individuals to face their challenges head-on rather than avoiding them. It does not aim to get rid of unpleasant feelings; rather, it promotes psychological flexibility that enables individuals to cope with challenging feelings and situations. It can be particularly effective for individuals born with temperamental characteristics that predispose them to certain mental health issues, those with adverse experiences in childhood, or have had traumatic experiences. ACT teaches these individuals strategies to recognize and manage their emotions, to tolerate distress, and to commit to behavior that aligns with their personal values, all the while accepting their emotional experiences.
ACT also imbues optimism in individuals, helping them understand that while they cannot change the past, they have control over their actions in the present and future. This principle is empowering, generating newfound motivation and drive in individuals to overcome future challenges, safe in the knowledge that they are acting according to their own values.
Moreover, ACT empowers individuals to let go of the struggle with pain, be it physical, emotional, or psychological. It allows individuals to recognize that this struggle is often unfruitful, leading only to more suffering. Instead, they learn to make room for painful feelings, and instead of wasting energy on the struggle, they can channel it into living a meaningful life.
Conclusion
Acceptance and commitment therapy is a form of psychological intervention that prompts people to embrace their thoughts and feelings rather than trying to fight or avoid them. The therapy has proven effective in helping individuals deal with various mental health challenges by promoting psychological flexibility and apply mindfulness-based techniques. ACT does not claim to erase the problem or the distressing thoughts. Instead, it empowers individuals to deal with them constructively and live a life that adheres to their value system.
FAQs
1. What is Acceptance and Commitment Therapy?
Acceptance and Commitment Therapy (ACT) is a type of psychotherapy that uses acceptance and mindfulness strategies, along with commitment and behavior change strategies, to increase psychological flexibility. The aim of ACT is not elimination of difficult feelings, but to be present with what life brings, and to “move toward valued behavior”.
2. How can ACT help me?
ACT can help you to change your relationship with your thoughts, feelings, and physical sensations that you’ve been struggling with, so that they have much less impact and influence over you. It helps you to clarify and focus on what truly matters to you and make meaningful actions.
3. Is ACT effective?
ACT has been found to be effective for a variety of mental health problems, including depression, anxiety, stress, substance abuse, chronic pain, eating issues among others. It has also been effective in helping people manage workplace stress, weight, and diabetes management, among other health issues.
4. Can ACT help me even if I’m not suffering from any mental health issue?
Yes, ACT is not only for those with mental health issues. It is also of great benefit to individuals seeking to gain a clearer sense of themselves, their values, and is often used for general stress management and wellbeing.
5. How long does ACT treatment typically last?
The duration of ACT treatments can vary based on individual needs and the nature of their challenges, but a typical course of ACT might range from 8-24 sessions.
