Unlocking a Valued Life
Acceptance & Commitment Therapy (ACT)
Acceptance and Commitment Therapy (ACT), pronounced as one word ("act"), is an evidence-based, behavioral form of psychotherapy that focuses on increasing psychological flexibility. The core aim is to help people live rich, full, and meaningful lives, even while experiencing the inevitable pain and distress that life brings.
Who Created ACT?
Acceptance and Commitment Therapy was founded and developed primarily by American psychologist Dr. Steven C. Hayes in the 1980s. It belongs to the "third wave" of cognitive-behavioral therapies, distinguishing itself by emphasizing acceptance, mindfulness, and values-based action rather than directly challenging or controlling the content of difficult thoughts.
Perspectives in ACT
The Therapist's Perspective
The ACT therapist’s goal is not to eliminate a client's difficult thoughts or feelings, but to enhance their psychological flexibility—the ability to fully contact the present moment and persist with or change behavior when doing so serves valued ends.
The therapist views pain and distress not as signs of "sickness" to be eliminated, but as natural, normal parts of the human experience. They will guide the client through the six core processes of ACT (often called the Hexaflex):
Acceptance: Openly allowing difficult thoughts and feelings to exist.
Cognitive Defusion: Learning to observe thoughts as just words or mental events, rather than literal truths or commands.
Being Present: Paying full attention to the present moment (mindfulness).
Self-as-Context: Seeing oneself as more than their thoughts, feelings, or experiences.
Values: Clarifying what truly matters most in life (chosen life directions).
Committed Action: Taking concrete steps toward living a values-aligned life.
The Client's Perspective
The client in ACT shifts from viewing their internal struggles (e.g., anxiety, sadness) as problems that must be fixed or eliminated to recognizing the futility of this struggle.
Instead, the client learns to:
Accept their uncomfortable thoughts and feelings as temporary, passing internal events.
Stop struggling with or avoiding what cannot be changed (experiential avoidance).
Identify their personal values (e.g., family, health, creativity).
Commit to behaviors that align with these values, even when difficult emotions are present. The focus moves from "feeling better" to "living better."
What to Expect in an ACT Session
A typical ACT session is highly experiential and collaborative, often lasting around 50–60 minutes. Unlike therapies that only involve talk, ACT sessions frequently include:
Assessment and Rapport Building: Initial sessions involve getting to know the client's struggles and setting goals, often guided by an exploration of their history of trying to control internal experiences.
Experiential Exercises and Metaphors: Therapists use simple exercises (e.g., repeating a negative thought out loud until it loses its meaning) and metaphors (e.g., the "quicksand" metaphor, which illustrates that struggling in quicksand only makes you sink faster) to illustrate ACT concepts.
Values Clarification: Discussions focus on defining what a client truly wants their life to be about across various domains (e.g., work, relationships, health).
Mindfulness Practices: The therapist may guide short, in-session mindfulness exercises to build present-moment awareness and non-judgmental acceptance.
Committed Action Planning: Sessions usually end with practical, values-consistent "homework" assignments for the client to practice between sessions.
How ACT Can Help a Person
The primary benefit of ACT is the cultivation of psychological flexibility. This helps a person by:
Reduce Suffering: By decreasing the struggle against internal experiences, a person can reduce the suffering caused by fighting their emotions, rather than the natural pain of the emotion itself.
Improve Behavior: It encourages taking action aligned with deep personal values, leading to a more meaningful and satisfying life, irrespective of internal distress.
Enhance Resilience: It provides tools to navigate inevitable setbacks and challenging life events without getting "stuck" in unhelpful patterns of avoidance or rumination.
Common Uses and Applications (DSM-5 Disorders and Life Problems)
ACT is considered a transdiagnostic approach, meaning the principles apply across a broad range of mental health conditions and life challenges. It has been empirically supported for:
Anxiety Disorders (e.g., Generalized Anxiety Disorder, Panic Disorder, Social Anxiety).
Major Depressive Disorder.
Obsessive-Compulsive Disorder (OCD).
Substance Use Disorders and other addictions.
Chronic Pain and other long-term medical conditions.
Life Problems such as burnout, work-life balance issues, grief, and adjustment to major life changes.
References
Hayes, S. C., Strosahl, K. D., & Wilson, K. G. (2012). Acceptance and commitment therapy: The process and practice of mindful change (2nd ed.). Guilford Press.
Harris, R. (2019). ACT made simple: An easy-to-read primer on acceptance and commitment therapy (2nd ed.). New Harbinger Publications.
Plumb, J. C., Stewart, I., Dahl, J., & Lundgren, T. (2009). In search of meaning: values in modern clinical behavior analysis. The Behavior Analyst, 32(1), 85–103.
Take the Next Step Toward a Valued Life
Ready to stop the struggle and start living in alignment with what truly matters? One of our therapists can provide the guidance and tools you need to increase your psychological flexibility and move toward a richer, more meaningful existence.
Book a an appointment today to begin your journey of acceptance and committed action with a therapist that utilizes Acceptance and Commitment Therapy.
