Acceptance and commitment therapy (ACT) is a form of action-oriented approach to psychotherapy, as well as a branch of clinical behavior analysis. It is an empirically supported psychological intervention that combines commitment and behavior-change techniques with acceptance and mindfulness techniques to promote psychological flexibility. Beginning in 1982, Steven C. Hayes developed the technique to combine important elements of cognitive therapy and behavior analysis, particularly behavior analytic information on the frequently detrimental effects of verbal rules and potential remedies.

According to the Association for Contextual Behavioral Science (ACBS), ACT is:

“a unique empirically based psychological intervention that uses acceptance and mindfulness strategies, together with commitment and behavior change strategies, to increase psychological flexibility.”

The goal of ACT is to “advance toward valued behavior,” not the removal of painful feelings, but rather to be present with what life has to offer. Acceptance and commitment  therapy, clients are encouraged to talk about uncomfortable emotions, develop coping mechanisms for them, and stop avoiding circumstances that trigger them.

ACT can help people with a variety of medical issues, including those related to anxiety, depression, OCD, addictions, and substance abuse. ACT is a type of behavioral therapy that combines the practice of self-acceptance with mindfulness techniques to help patients become more psychologically flexible. Commitment is essential when attempting to become more accepting of your thoughts and emotions.

Core Processes

Six core processes of ACT guide patients through therapy and provide a framework for developing psychological flexibility (Harris, 2011).

These six core processes of ACT include the following:

1. Acceptance;
2. Cognitive Defusion;
3. Being Present;
4. Self as Context;
5. Values;
6. Committed Action.
   
   
   

   1. Acceptance is an alternative to our natural tendency to suppress thoughts of unpleasant or possibly unpleasant occurrences. It is the active choice to allow unpleasant experiences to exist, without trying to deny or change them. The aim of ACT is to encourage action that will result in positive outcomes, not acceptance.
   
   

   2. Cognitive Defusion refers to the techniques intended to change how an individual reacts to their thoughts and feelings. The goal of ACT is not to minimize our exposure to unpleasant situations, but to confront them head-on and emerge out the other side with less of a focus on them.

3.The discipline of being aware of the present moment while without passing judgement on the experience is known as being present. In other words, it entails being present with what is occurring without attempting to predict or alter it.

4. The concept of the “self as context” holds that a person is more than the sum of their experiences, thoughts, and emotions. The opposing idea that there is a self separate from the current experience is presented through the “self as context” method.

5. In this perspective, values are the characteristics we decide to strive towards at any particular time. We all have values that influence our actions, whether we are aware of them or not. In ACT, we employ resources that assist us in living our lives in accordance with the principles we cherish.

6. ACT also strives to support patients in making decisions that will help them pursue their long-term objectives and lead morally upright lives. Without understanding how a certain activity impacts us, positive behavior changes cannot take place.

ACT is distinct from many other types of treatment in that it places more emphasis on acceptance than avoidance.

As a simple way to summarize the model, ACT views the core of many problems to be due to the concepts represented in the acronym, FEAR:

• Fusion with your thoughts
• Evaluation of experience
• Avoidance of your experience
• Reason-giving for your behavior

And the healthy alternative is to ACT:

• Accept your thoughts and emotions
• Choose a valued direction
• Take action
  
  
  

  Mindfulness of Emotions by Carol Vivyan
  This mindfulness exercise can help you calm down a really unpleasant feeling. To refocus on giving your ideals acceptance and positive action, follow these steps:
  
  

• Sit comfortably in a quiet area. Bring your attention to your breath, feeling the sensations of breathing without trying to manipulate your breath;
  
  
• Notice the emotion(s) you are feeling, and what it feels like;
  
  
• Name the emotion. Identify what it is and what word best describes how you are feeling;
  
  
• Accept the emotion as a natural and normal reaction to the circumstances. Don’t condone it or judge it, just let it move through you;
  
  
• Investigate the emotion by asking questions like: How intensely am I feeling this emotion? Has my breathing changed? What are the accompanying sensations in my body? How is my posture? Am I experiencing increased tension in my muscles? What is my facial expression at this moment? How does my face feel?
  
  
• Notice the thoughts or judgments that arise, but let them pass. If you find yourself dwelling on any of them, gently bring your attention back to your breathing to re-center, then visit the emotion again. This technique may produce the best results when starting small and working your way up to more intense emotions.

Reference

Ackerman, C. (2017). How Does Acceptance And Commitment Therapy (ACT) Work?. PositivePsychology.com. Retrieved 9 October 2022, from https://positivepsychology.com/act-acceptance-and-commitment-therapy/

Powers, Mark B.; Zum Vörde Sive Vörding, Maarten B.; Emmelkamp, Paul M. G. (2009). “Acceptance and commitment therapy: a meta-analytic review”. Psychotherapy and Psychosomatics. 78 (2): 73–80. CiteSeerX 10.1.1.476.7775. doi:10.1159/000190790. ISSN 0033-3190. PMID 19142046

Waltz, Thomas J.; Hayes, Steven C. (2010). “Acceptance and Commitment Therapy”. In Kazantzis, Nikolaos; Reinecke, Mark A.; Freeman, Arthur (eds.). Cognitive and Behavioral Theories in Clinical Practice. New York: Guilford Press. pp. 155–156. ISBN 978-1-60623-342-9. OCLC 317927326.