What is Acceptance and Commitment Therapy (ACT)?

Acceptance and commitment therapy (ACT) is one of the most prominent third-wave contextual therapies in use today.

Experiential avoidance is a key concept in ACT. We tend to seek pleasant sensations and avoid thoughts, memories and sensations that are distressing or difficult to face. When we continually avoid inner experiences that cause distress, attempts to control them can become rigid and, paradoxically, add to our suffering. Avoidance can also take us away from activities that matter to us.

ACT encourages openness to our inner experience. At a flexible pace that suits us, we can make room for these thoughts and sensations without feeling that we have to escape them.

Key concepts in ACT:

– Cognitive fusion: Identifying with our thoughts, or fusing with them, is one source of suffering. Having a thought does not make it true. We can let it be without giving it undue weight.

– Acceptance: An open, receptive and flexible attitude in place of avoidance. Acceptance is distinct from resignation. The person takes an active role, making room for their experience and moving towards their values.

– Values: Clarifying what matters to us can give our lives direction and meaning. We can put our values into practice in different areas of life.

Aims of ACT:

ACT aims to change how we relate to our inner experiences instead of trying to resist or control our thoughts and feelings. It helps us loosen the grip of control and move towards what we want from life.

Benefits of ACT

– Improve how we relate to ourselves and develop self-compassion.

– Reduce el distress that comes from fusing with our thoughts.

– Develop our values and a sense of purpose.

– Develop a sense of acceptance towards our surroundings.