Acceptance and Commitment Therapy: Evidence-based therapy

Acceptance and Commitment Therapy, more commonly known as “ACT” is a counselling approach that was developed to help people learn strategies for living in the present moment, with a shift to focus on meaningful values and goals, and less on painful thoughts, feelings and experiences. 

According to ACT, “psychological inflexibility” is considered to be the main problem that leads to suffering. That is, if we can work to decrease rigidity in our thoughts and behaviours, we can experience less suffering and engage with the present moment more fully.

How is acceptance and commitment therapy different from other approaches

The ACT stance views concerns brought to therapy as normal and common human experiences, rather than an illness or disorder.  ACT suggests that rather than attempting to change to problematic thoughts that lead to suffering we should focus on changing how we relate to these thoughts. Changing how we relate to thoughts is part of defusion (think de-fusing from fused thoughts) and heavily incorporates mindfulness into practice.

ACT is different from Cognitive Behavioural Therapy (CBT) in that the same model is used across a variety of concerns. 

The six core principles of ACT

ACT consists of 6 core principles that are incorporated throughout the work. 

Defusion

Defusion is the ability to develop awareness of one’s thoughts and be able to separate or de-fuse from them. 

Acceptance

In ACT, acceptance refers to accepting our internal experience. That is, allowing emotions to exist without trying to alter or get rid of them.

Mindfulness

Mindfulness in ACT is about being present in the moment and having greater awareness of all aspects of that moment without judging them as good or bad.

Perspective

Known as “self-as-context” this domain focuses on being able to related and include all aspects of yourself.

Values

Unlike many other therapy approaches, ACT focuses heavily on values. Values provide purpose and meaning for engaging in experiences that may be challenging or uncomfortable.

Committed Action

Committed action is the ways in which we apply our values to real life. These are the behaviours we choose to engage in that lead to a fulfilling life.