Acceptance & Commitment Therapy (ACT)
WHAT IS ACCEPTANCE & COMMITMENT THERAPY?
Acceptance and Commitment Therapy (“ACT”) is an empirically supported treatment that is part of the “third wave” of cognitive and behavioral therapy. ACT uses mindfulness, acceptance, and behavioral strategies to help individuals connect to the present moment, increase awareness and acceptance of thoughts, feelings, and memories, and take committed action toward their values. When we are caught in a struggle of controlling our thoughts, feelings, and memories, we shift our attention toward avoiding or fixing pain and away from what really brings us meaning. The goal of ACT therapy is to take committed action toward creating a full, meaningful life. We accept that pain is an inevitable part of life AND it does not have to control our lives.
CORE PROCESSES OF ACT THERAPY
Contact with the Present Moment
Paying attention to the here-and-now. Mindful awareness means noticing the physical world around us as well as our internal world, without trying to change or make judgments about our experience.
2. Acceptance
Being open to our internal experiences, which includes painful thoughts, feelings, and sensations. This doesn’t mean we have to like or want them; we simply let them be there. Rather than engaging in a struggle, avoiding, resisting, or giving our thoughts, memories, feelings, and urges undue attention, we make room for them to come and go.
3. Cognitive Diffusion
Stepping back and detaching from our thoughts. Instead of letting our thoughts dictate our behavior, we see them for what they really are-- words or images that we do not need to cling onto so tightly.
4. Self-as-context
Recognizing that we are not our experiences, thoughts, or emotions. We are observers and our essence is far greater than the sum of our experiences.
5. Values
Knowing what matters. Values are the directions we want to go: what is most important to us, what we want to stand for, what we want to do, and how we want to be in this world.
6. Committed Action
Doing what matters. Taking committed action entails setting concrete goals and taking effective action in the direction of our values, even when pleasant and unpleasant thoughts and feelings arise.
WHAT ARE THE BENEFITS OF ACT THERAPY?
ACT has been found to be effective in the treatment of depression, anxiety, obsessive- compulsive disorder, psychosis, substance use, chronic pain, workplace stress, smoking cessation, weight control, self-management of diabetes, and psychological adjustment to other medical conditions.
ACT is suitable for anyone who is looking to be more present, to make room for the inevitable pain of life, to defuse from unhelpful thoughts, and to clarify values and take action towards creating a meaningful life.
Can You Do ACT Online?
Yes, Acceptance and Commitment Therapy (ACT) can be effectively conducted online. Many mental health professionals and therapists offer ACT therapy through secure and confidential online platforms, making it accessible to individuals who prefer or require remote therapy.
ACT therapy is a form of cognitive-behavioral therapy (CBT) that focuses on promoting psychological flexibility, mindfulness, and acceptance of thoughts and emotions. The principles and techniques of ACT can be adapted to online therapy sessions, allowing individuals to work on their emotional well-being, set meaningful goals, and make committed actions towards a fulfilling life from the comfort of their own homes. Thrive offers online ACT therapy in 40+ states nationwide.
Acceptance and Commitment Therapy Research
Research on Acceptance and Commitment Therapy (ACT) has demonstrated its efficacy in addressing a variety of mental health concerns. ACT is a form of cognitive-behavioral therapy that focuses on acceptance of thoughts and feelings, mindfulness, and commitment to valued actions. Numerous studies have shown its effectiveness in treating conditions such as anxiety, depression, stress, and chronic pain.
One key aspect of ACT is its emphasis on psychological flexibility—the ability to be open, adapt, and take effective action in the presence of difficult thoughts and emotions. Research suggests that enhancing psychological flexibility through ACT interventions leads to positive outcomes and improved well-being.
Additionally, ACT has shown promise in diverse populations, including individuals with trauma, substance abuse issues, and chronic medical conditions. Its holistic approach, combining mindfulness and behavioral strategies, sets it apart and contributes to its growing acceptance in the mental health field.
As research in this area continues, there is increasing recognition of ACT's potential to offer a valuable therapeutic approach, providing individuals with practical skills to navigate life's challenges and cultivate a more meaningful and fulfilling existence.
What Is ACT Used For?
Acceptance and Commitment Therapy (ACT) is a versatile therapeutic approach used for a variety of psychological challenges. ACT aims to enhance psychological flexibility—the ability to be open, adaptable, and effective in the presence of difficult thoughts and emotions.
-
ACT for Anxiety
ACT empowers individuals to accept anxious thoughts and feelings while guiding them towards actions aligned with their values. This approach helps reduce the impact of anxiety on daily life.
-
ACT for Depression
By fostering acceptance of depressive thoughts and emotions, ACT assists individuals in committing to meaningful actions. This can contribute to a shift in perspective and an improvement in mood.
-
ACT for Chronic Pain
ACT aids individuals in accepting the presence of chronic pain while encouraging actions that lead to a more fulfilling life. It helps reshape the relationship with pain, reducing its impact on overall well-being.
-
ACT for Stress Management
Stress is an inevitable part of life, but ACT provides valuable tools for accepting stressors and choosing actions that align with personal values. This promotes resilience and improved stress management.
-
ACT for Relationship Issues
By fostering mindfulness, acceptance, and commitment, ACT helps individuals navigate relationship challenges. It promotes effective communication and encourages actions that strengthen connections.
-
ACT for Self-Esteem and Body Image
ACT addresses self-esteem and body image concerns by guiding individuals to accept negative thoughts, fostering self-compassion, and encouraging actions that contribute to a positive self-perception.
ACT Therapy FAQs
-
ACT therapy has been found to be effective in addressing a wide range of psychological issues. It is particularly useful for conditions such as anxiety disorders, depression, post-traumatic stress disorder (PTSD), obsessive-compulsive disorder (OCD), and chronic pain. ACT is also helpful for enhancing overall life satisfaction, stress management, and personal growth.
-
While both ACT and traditional CBT share some common elements, such as identifying and challenging unhelpful thoughts, they differ in their core philosophies. CBT primarily focuses on changing thoughts and behaviors to alleviate distress, whereas ACT places a strong emphasis on accepting thoughts and emotions as they are and learning to live a meaningful life despite their presence. ACT encourages individuals to embrace discomfort and make choices based on their values.
-
The duration and number of sessions for ACT therapy can vary based on individual needs and treatment goals. Some individuals may experience significant improvements in a relatively short time, while others may require a longer course of therapy. Typically, ACT therapy is a relatively brief treatment approach, and sessions can range from a few weeks to a few months. Your therapist will work with you to create a personalized treatment plan and determine the appropriate number of sessions based on your progress and goals. Many clients continue their therapy journey with other modalities after ACT work.
-
Yes, ACT therapy often involves experiential exercises and between-session activities. These assignments help reinforce learning and allow individuals to apply ACT principles to real-life situations, enhancing the effectiveness of the therapy.
-
The success of ACT therapy varies based on individual circumstances. Research suggests that ACT is effective for a range of mental health concerns. Success is often measured by improved psychological flexibility, enhanced well-being, and the ability to live a more values-driven life.
-
Both ACT and CBT (Cognitive Behavioral Therapy) are evidence-based therapies with proven effectiveness for anxiety. The choice between the two depends on individual preferences and needs. Some individuals may find one approach more suitable than the other, and therapy can be tailored accordingly.
-
ACT therapy is beneficial for individuals facing a variety of challenges, including anxiety, depression, stress, and chronic pain. It is particularly well-suited for those who value mindfulness, seek greater psychological flexibility, and wish to align their actions with their core values for a more fulfilling life.