What is Acceptance and Commitment Therapy (ACT)?
It is completely normal to struggle with difficult thoughts and feelings. Human pain and suffering are universal experiences, not signs of brokenness. The goal of ACT is not to eliminate these challenges, but to help you build psychological flexibility so you can live a rich, full, and meaningful life even in the presence of pain.
Acceptance and Commitment Therapy (ACT) is an evidence-based psychological intervention that uses mindfulness and behavioral strategies to increase psychological flexibility. Rather than trying to 'fix' thoughts, it teaches you to experience them as they are, which allows you to redirect your energy toward intentions and actions that align with your deepest values.
An ACT Definition
The Six Core Components of ACT
Acceptance
Making room for difficult feelings and sensations rather than fighting them. Example: Allowing yourself to feel anxious before a big meeting without trying to force the feeling away; simply allowing anxiety to exist.
Cognitive Defusion
Learning to see some of our thoughts simply as words or opinions, not as absolute truths. Example: Noticing 'I am having the thought that I am a failure' instead buying into the 'truth' that you are 100% a failure.
Present Moment Awareness
Engaging fully in the here and now with openness and curiosity. Example: Focusing on the taste of your morning coffee, in a deliberate and non-judgmental way, rather than worrying about tomorrow's schedule.
Self-as-Context
Stepping back to observe your internal experiences without being defined by them. Example: Realizing you are the 'observer' of your shifting emotions, not the emotions themselves.
Values
Clarifying what truly matters most to you in life. Example: Recognizing that 'kindness' and 'connection' are the meaningful qualities you want to bring to your relationships every day (or whenever you can).
Committed Action
Taking intentional steps toward your values, even when it's uncomfortable or hard. Example: Making an important phone call you've been avoiding because you value honesty and assertive communication.
How ACT Supports You at Isaacs Psychology
- It targets many diagnoses and symptoms: ACT has been validated as an effective therapy for many concerns ranging from anxiety and depression, to health and relationship issues.
- It helps you live a meaningful life: It gets you in touch with what matters to you, and how to move in a direction that feels worthwhile.
- It helps you live in the here-and-now: We often disappear into mental 'time capsules', ruminating about the past or worrying about the future. ACT aims to get you out of your time capsule - to be present and connected to exactly where you are right now.
- It helps you navigate situations that are out of your control: We face many parts of life that can be fully or partially outside of our control (e.g., being diagnosed with chronic illnesses, getting feedback from others we don't want to hear, and so on). ACT helps us to accept and navigate the parts of life we have no/little control over, while opening the door for us to take actionable steps in the parts of life that we do have control over.Â
If you're interested in exploring how Acceptance and Commitment Therapy (ACT) can help you navigate life's challenges, we invite you to take the first step toward meaningful change.