Understanding Acceptance and Commitment Therapy (ACT)
What is Acceptance and Commitment Therapy?
Acceptance and Commitment Therapy (ACT) is a form of therapy that helps people relate differently to difficult thoughts and feelings. Instead of trying to eliminate or control challenging emotions, ACT teaches us to observe them with openness while taking actions aligned with our personal values.
The core idea behind ACT is psychological flexibility – being able to stay present, open up to difficult experiences, and do what matters to you. This approach recognizes that many of our attempts to control or avoid uncomfortable thoughts and feelings often make things worse in the long run.
ACT combines mindfulness skills (paying attention to the present moment without judgment) with practical strategies for living according to your values. The goal isn't to feel good all the time, but to build a rich, meaningful life even while experiencing the full range of human emotions.
The Origins of ACT
ACT was developed in the late 1980s and early 1990s by psychologist Dr. Steven Hayes and his colleagues. They were researching how language and thought processes contribute to psychological suffering and looking for more effective ways to address these challenges.
ACT emerged as part of what therapists call the "third wave" of behavioral therapies, building on traditional behavior therapy and cognitive behavioral therapy (CBT). While earlier approaches often focused primarily on reducing symptoms, ACT emphasizes accepting our internal experiences while committing to behavior change that enriches our lives.
This approach is grounded in a scientific understanding of how language and cognition work, based on a framework called Relational Frame Theory. The effectiveness of ACT has been demonstrated in hundreds of clinical studies across many different types of psychological challenges.
Who Can Benefit from ACT?
ACT has proven helpful for people dealing with various challenges, including:
Anxiety and stress
Depression
Chronic pain
Substance use issues
Work stress and burnout
Relationship difficulties
Grief and loss
Health behavior changes
ACT can be particularly valuable if you:
Find yourself caught in cycles of avoiding certain thoughts or feelings
Feel stuck despite trying to think more positively
Want to clarify what's truly important in your life
Need to adapt to difficult life circumstances that can't be changed
Notice that overthinking pulls you away from the present moment
You don't need a specific diagnosis to benefit from ACT. Many people find it helpful for navigating everyday challenges and building a more fulfilling life based on what truly matters to them.
The Six Core Processes of ACT
ACT focuses on six interconnected skills that together create psychological flexibility:
1. Acceptance
Acceptance involves making room for difficult feelings, urges, and sensations, rather than struggling against them. This doesn't mean resignation or giving up – it means acknowledging what's present without wasting energy fighting it.
For example, someone with anxiety might practice making space for nervous feelings before an important meeting, rather than trying to eliminate the anxiety (which often makes it worse).
2. Cognitive Defusion
This skill involves creating some distance from our thoughts, seeing them as mental events rather than literal truths that must control our behavior.
Techniques might include noticing "I'm having the thought that I'm not good enough" instead of simply believing "I'm not good enough." This subtle shift helps us see thoughts as passing mental activities rather than facts.
3. Present Moment Awareness
ACT incorporates mindfulness practices to help us connect with what's happening right now, rather than being caught up in worries about the future or rumination about the past.
Simple practices like focusing on your breathing or noticing what you can see, hear, and feel in the present moment can bring you back to direct experience when your mind is pulling you away.
4. Self-as-Context (The Observing Self)
This aspect involves connecting with a perspective from which you can observe your changing thoughts and feelings. There's a part of you that notices all your experiences but isn't defined by them.
This skill helps you recognize that while thoughts and feelings come and go, there's a consistent "you" that experiences them – you are not your thoughts or emotions.
5. Values Clarification
Values are your heart's deepest desires for how you want to behave and what you want to stand for in life. Unlike goals, values aren't things you achieve and complete – they're ongoing directions for living.
ACT helps you identify what truly matters to you in areas like relationships, work, health, and personal growth, providing direction when life gets difficult.
6. Committed Action
This involves taking concrete steps aligned with your values, even when doing so brings up difficult thoughts and feelings. Committed action means gradually building larger patterns of effective behavior linked to your chosen values.
For example, if you value being a loving parent, committed action might involve setting aside dedicated time with your children even when work stress makes you want to withdraw.
What to Expect in ACT Therapy at Roots & Branches
At Roots & Branches, our approach to ACT therapy is practical and personalized. Sessions typically include:
Exploring how attempts to control difficult experiences might be limiting your life
Learning mindfulness skills to help you stay present
Clarifying what truly matters to you
Developing specific steps to move toward your values
Addressing barriers that arise when pursuing meaningful change
Your therapist might use metaphors, experiential exercises, and mindfulness practices to help illustrate key concepts. You'll likely receive suggestions for between-session practices to help strengthen your psychological flexibility skills.
The length of therapy varies depending on your needs and goals. Some people benefit from a brief course of treatment focused on specific challenges, while others appreciate more extended work on deeper patterns.
Is ACT Right for You?
ACT might be a good fit if you're looking for an approach that:
Balances acceptance with positive change
Incorporates mindfulness in practical ways
Focuses on living according to your values
Offers skills you can use long after therapy ends
At Roots & Branches, we believe finding the right therapeutic approach is a collaborative process. We're happy to discuss whether ACT might be helpful for your specific situation and to answer any questions you might have.
Taking the step to start therapy shows courage and commitment to your wellbeing. We're here to support you in building a life of greater flexibility, meaning, and fulfillment.
