The Who Of Acceptance & Commitment Therapy
Acceptance and Commitment Therapy (ACT) was first coined and developed by Dr Steven Hayes in the 1980s. He first developed Relational Frame Theory, which is an account of higher human cognition, which then led him to develop ACT as we know it now.
The What of Acceptance & Commitment Therapy
Acceptance and Commitment Therapy (ACT) is a form of psychotherapy that is action-focused. The techniques used help us to accept our thoughts and feelings without suppressing them. ACT directs us to change our relationship with our thoughts and feelings, creating behavioural changes that increase our psychological flexibility. The main goal of ACT is to help individuals accept what is out of their control and at the same time commit to live in a way that is consistent with their values despite the challenges they face. Like CBT, it is a behavioural therapy and often comes with homework to do between sessions.
ACT focuses on six core processes:
Acceptance - that is accepting how we are thinking and feeling without trying to avoid or change what is going on.
Cognitive defusion - this helps us reduce both the influence and impact of our unhelpful thoughts and beliefs. An example of this is labelling a thought, “I am having the thought that I am not good enough.” This helps to teach us that our thoughts are just that, thoughts and not necessarily the truth.
Being present - becoming mindful to what is going on in each moment. This one is closely linked to the acceptance process. Rather than judging a thought, simply observe it in the moment.
Self-as-context - this is what I like to think of as the ‘bigger’ part of ourselves. This is the part that observes what is going on without judgment or entanglement with the emotion. It says, I am experiencing frustration right now and helps us know we are not the emotion, we are simply experiencing the emotion. It is also the part that helps us remember that this too shall pass.
Values - we all know I am obsessed with our personal values and if you want to read more about that go to my blog post on them here.
Committed action - this one can be difficult, I admit it. It asks you to take consistent actions toward your goals even amid your difficult thoughts or emotions. It asks that you set achievable goals and be persistent in achieving them.
ACT is a great all-around therapy and helps the individual get to know themselves on a deep level, helps the individual accept themselves unconditionally and helps the individual take valued action toward a life they love to live. It is very effective with a broad range of mental health conditions such as stress - from work, chronic conditions or situations, OCD, chronic pain, anxiety and depression, PTSD, anorexia, addiction and even schizophrenia.
Just like any therapy, it isn't for everyone. It is crucial you find the right kind of therapy for you and the right therapist, someone who you feel safe to be honest with and show your true self, otherwise, what is the point? Be sure to check out the master blog post here of this series and click through to read about a heap of other therapies to help you find your best fit.
If You Need Extra Support
Australia (Call 000 in a medical emergency)
Beyond Blue - https://www.beyondblue.org.au/ 1300 22 46 36
Lifeline - 13 11 14 or SMS 0477 13 11 14
Black Dog Institute - https://www.blackdoginstitute.org.au/ (02) 9382 2991
Kids Helpline - 1800 55 1800
Beyond Blue - 1300 22 4636
Around the World
BetterHelp - https://www.betterhelp.com/
New Zealand - Lifeline - 0800 543 354
USA and Canada - Suicide and Crisis Lifeline - 988 (call 911 in a medical emergency)
UK - Samaritans - 116 123
UK - SANEline - 0300 304 7000
Canada - https://kidshelpphone.ca/ 1800 668 68 68 or text 68 68 68
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