ACT: The Acceptance and Commitment Therapy
The Acceptance and Commitment Therapy belongs to the "third wave" of behavioral therapies. The first wave focused primarily on behaviorism, emphasizing observable actions and the idea that behaviors could be changed through conditioning techniques. The second wave, known as Cognitive Behavioral Therapy (CBT), integrated cognitive processes and focused on how thoughts and beliefs affect behavior. The third wave, which includes ACT, expands on these by incorporating mindfulness, acceptance, and contextual factors, shifting from merely modifying thoughts and behaviors to enhancing psychological flexibility and acceptance of internal experiences.
The ultimate goal: Psychological flexibility
Psychological flexibility is the ability to move through different emotions and thoughts without letting them control your behavior, and instead, taking actions that reflect what matters most to you. Rather than avoiding discomfort or trying to control internal experiences, psychologically flexible individuals embrace them and continue moving forward with purpose.
Psychological flexibility allows individuals to navigate the full spectrum of life - criticism and praise, success and failure, admiration and humiliation - without being overwhelmed or defined by these experiences.
THE 6 CENTRAL PRINCIPLES OF ACT
BEING PRESENT
ACCEPTANCE
COGNITIVE DEFUSION
VALUES
COMITTED ACTION
SELF-AS-CONTEXT
BEING PRESENT
It’s interesting how our minds can get so caught up in past memories, future worries, fantasies, negative self-talk and other disturbing thoughts. Practicing present-moment awareness - whether through mindfulness, deep breathing, or just being more intentional in day-to-day activities - can help us feel more grounded and less distracted. Focusing your attention on the present moment and consciously disengaging from the talkative mind is a trainable skill that is crucial for reducing the impact of thoughts and enhancing emotional well-being.
VALUES
Values are the guiding principles that reflect what truly matters to you in life. They represent the essence of who you want to be and how you want to live, serving as a guide for your actions and decisions in a way that honors your authentic self. For example, in therapy, we might work on values such as self-compassion, acceptance, or authenticity, helping you align your actions with these or other values that are important to you.
SELF-AS-CONTEXT
Who are you? Your body has undergone many changes since you were born, your thinking patterns, emotions, and the roles you assume in the world have all shifted over time. You could even change your name, but would you really be someone else? All of these things may change, but there is a part of you that remains constant: the observer self. This is the aspect of you that is unchanging and capable of observing every thought, emotion, and experience from a distance - without getting identified with them. This perspective allows you to understand that difficult emotions or negative thoughts don’t define you (they are just passing experiences), and to approach them with compassion,
COMITTED ACTIONS
Committed actions are about consciously choosing to engage in actions that are aligned with your values. For example, if self-love is a value you want to live by, what actions can you take to practice it in your everyday life? What behaviors and attitudes can you adopt to nurture this and other values, even when challenges or difficult moments arise? The goal is to act in accordance with what truly matters to you. This approach helps make values more tangible and accessible in our routine.
COGNITIVE DEFUSION
Cognitive defusion is the practice of distancing yourself from your thoughts, beliefs, and emotions, allowing you to view them as passing events rather than absolute truths or definitions of who you are. You are bigger than all of these psychological events happening inside of you. This perspective reduces the emotional power of unhelpful thoughts and empowers you to act in alignment with your values, rather than being driven by automatic reactions or mental patterns.
ACCEPTANCE
Acceptance is the willingness to fully experience difficult thoughts, emotions, and sensations without trying to avoid, suppress, or control them, especially when doing so is necessary to act in alignment with your values. It’s about embracing all of your internal experiences—both the positive and the negative—without judgment, and allowing them to exist as they are. Acceptance allows you to live a fuller, more meaningful life by helping you respond to your experiences with flexibility, rather than being stuck in resistance or struggle.