A third wave of process-based Cognitive Behaviour Therapy (CBT) is Acceptance and Commitment Therapy (ACT, pronounced as the word “ACT”). As the phrase implies, acceptance involves letting go of denial, stopping the suppression of unpleasant feelings, and recognizing that there are actions we can take to improve our emotional state. Negative thoughts are part of the journey, but they don’t alter your destination, much like the trees you pass on a forest road. From that perspective, working with ACT helps you develop acceptance of all adversities and resolve to change despite any obstacles in your path.
ACT is a dynamic approach to psychological issues referred to as “relational frame theory.” This theory suggests that social, linguistic, emotional, and cognitive factors all affect how you behave. In essence, your thoughts determine your feelings.
The Association for Contextual Behavioral Science (ACBS) defines ACT as follows:
“A unique empirically based psychological intervention that uses acceptance and mindfulness strategies, together with commitment and behavior change strategies, to increase psychological flexibility.”
A prominent psychologist in the development of ACT is Steven C. Hayes. In the 1980s, Hayes began exploring how cognitive processes, particularly the use of language, could contribute to and alleviate psychological distress. In the late 1980s to 1990s, Hayes and his associates developed the foundational ideas of Acceptance and Commitment Therapy (ACT), which were initially expounded upon in his 1999 book “Acceptance and Commitment Therapy: An Experiential Approach to Behaviour Change.”
Essential Foundation of ACT
In general, it is simpler to understand physical pain than mental suffering. However, in both situations, memories, feelings, visions, experiences, and ideas all play a role in your pain. You don’t feel as depressed if you accept rejection and convince yourself that it doesn’t really matter. Conversely, you are likely to experience depression if you respond as though this is the worst thing that could ever happen and give up on happiness in the wake of this tragedy. If you do nothing to try to change it and just stay away from the person, object, or circumstance that triggered those feelings, you may worsen the situation.
Your emotional resilience is determined by the decisions you make in such situations. According to ACT principles, the lack of flexibility is referred to as “psychological inflexibility” or “experiential avoidance.” Conversely, psychological flexibility allows you to remain calm in the face of adversity, increasing the likelihood that you will use effective coping mechanisms. The key to alleviating emotional pain is either changing the circumstances around you or altering your perspective on the same scenario. This is the main objective of ACT.
Principles of ACT
The six fundamental ACT processes guide patients through treatment and provide a structure for growing in psychological adaptability (Harris, 2011). The following are some of the six essential ACT processes:
Acceptance
Rather than attempting to suppress, ignore, or control your thoughts and feelings, acceptance involves embracing the entire spectrum of your emotions and thoughts.
Cognitive De-fusion
Cognitive de-fusion involves reducing the negative impact of disturbing thoughts and feelings by separating yourself from them and altering your response. Techniques include labeling your automatic reaction, singing a thought, and simply witnessing it without judgment.
Being Present
Encouraging individuals to focus on their current surroundings is one of the key objectives of ACT. This involves living fully in the present and taking in everything around you. The aim is to stop worrying about the past or the future and start living in the now.
Self as Context
The concept of “self as context” broadens the definition of “self” and “identity” by suggesting that individuals are more than their experiences, feelings, and thoughts.
Values
Values involve establishing personal standards for various areas of life and striving to live by them. This contrasts with behaviors motivated by the need to avoid distress or meet others’ expectations.
Committed Action
Committed action is the final element of the ACT model. It involves proactively pursuing life’s meaningful goals. It’s not enough to merely know your values; you must also commit to living according to them. Living a value-driven life requires taking committed action.
By embracing the six key components—acceptance, cognitive de-fusion, being present, self as context, values, and committed action—individuals can navigate towards a more meaningful and rewarding existence. ACT often requires the support of a therapist to help individuals understand and apply these concepts effectively, providing guidance, knowledge, and a supportive environment.
The Role of Mindfulness in ACT
The application of mindfulness in ACT is crucial. By being mindful of your thoughts, feelings, and surroundings in the moment, you learn to center yourself in the here and now. Mindfulness exercises and practices can enhance your ACT therapy by fostering a nonjudgmental acceptance of your thoughts and feelings. This keeps you anchored in the present rather than trying to change the situation, ruminating on the past, or worrying about the future.
One of the benefits of mindfulness is its flexibility; it can be practiced anywhere and at any time. Whether socializing with friends, working, or at home, you can refocus your attention on the present moment, center yourself through your breathing, and observe the sounds, smells, and activities around you.
Though it may seem like a small adjustment, practicing mindfulness offers significant advantages. Many individuals find that engaging in mindfulness practices restores their sense of contentment, purpose, and peace.
When to Apply ACT
- Anxiety Disorder
- Depression
- Obsessive-Compulsive Disorder
- Eating Disorders
- Workplace Stress
- Substance Abuse Disorders
- Chronic Pain
- Psychosis
Takeaway
ACT is based on the premise that trying to regulate unpleasant emotions or psychological experiences is ineffective since suppressing these sensations often exacerbates them. ACT suggests that being attentive, adhering to one’s principles, and committing to action are valuable alternatives to attempting to alter one’s thought process. Ultimately, individuals can change their attitudes and emotional states by making behavioral changes while learning to embrace their psychological experiences.
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