What is ACT?

Acceptance and Commitment Therapy (ACT) was developed by Steven C. Hayes in the 1980s. This form of therapy encourages us to accept the unwanted experiences, thoughts, and feelings, that are outside of our control, and to commit to reducing their impact. In other words, ACT encourages us to accept our own unwanted thoughts and feelings without judgement, and to then commit to actions that align with our personal values.

How does ACT work?

Acceptance and Commitment Therapy (ACT) has six core principles to assist in minimising the impact of unwanted experiences. These are acceptance, cognitive defusion, being present, self as context, values clarification, and committed action.

Acceptance is just that, accepting and allowing unwanted or unpleasant experiences to exist without needing to change, prevent, or deny their existence. Cognitive defusion is a method of adapting our reaction to our thoughts or feelings about an unwanted or unpleased event.

The principle of being present is like that of mindfulness, being aware of the present moment without judgement. Self as context encourages you to think of yourself as more than your experiences, thoughts, or emotions.

Values clarification involves determining the qualities that truly matter at any given moment. These will be different for everyone and could range from family and friendships to your health or even creativity. This allows us to set meaningful goals based on our core values, and to take committed action to live a life that is meaningful, even when unwanted experiences arise.

What is ACT used for?

Acceptance and Commitment Therapy (ACT) is effective in treating a variety of presentations including anxiety and stress, chronic pain, depression, obsessive-compulsive disorder (OCD), and eating disorders.

Conclusion

ACT is an evidence-based treatment that focusses on accepting that, at times, unwanted and unpleasant experiences occur, and though acting in line with our core values, we can live a meaningful life.

You can find out more about ACT at https://www.actmindfully.com.au/