Acceptance and Commitment Therapy (ACT) is a form of psychotherapy that focuses on helping individuals develop psychological flexibility and embrace a value-based life. ACT was developed in the late 1980s by Steven C. Hayes and has gained significant recognition and popularity in the field of mental health. Some people refer to ACT as the ‘3rd wave’ of Cognitive Behaviour Therapy (CBT).
ACT has been found effective in treating a wide range of psychological issues, including anxiety disorders, depression, chronic pain, substance abuse, eating disorders, and stress-related problems. ACT has helped many people to cultivate psychological flexibility, improve their emotional well-being, and enhance their overall quality of life.
ACT is rooted in the belief that suffering is a normal and unavoidable part of the human experience and the focus in on accepting and embracing life’s challenges rather than avoiding or suppressing them. It emphasizes that trying to control or eliminate negative thoughts, emotions, or life circumstances often leads to more distress and psychological rigidity. Instead, ACT encourages individuals to accept their thoughts and feelings as they are, while committing to taking meaningful actions that align with their values.
ACT incorporates several core principles and therapeutic techniques to help people overcome psychological challenges and improve their well-being:
- Mindfulness: ACT places a strong emphasis on mindfulness practices to help individuals develop an accepting and non-judgmental awareness of their present experiences. Mindfulness allows individuals to observe their thoughts and feelings without becoming overly attached or overwhelmed by them.
- Acceptance: ACT encourages individuals to accept their internal experiences, including painful emotions, intrusive thoughts, and bodily sensations, rather than engaging in struggle or avoidance. Acceptance involves making room for these experiences and allowing them to exist without trying to change or control them.
- Cognitive Defusion: This technique aims to help individuals distance themselves from unhelpful thoughts and beliefs. By learning to observe their thoughts rather than being fully identified with them, individuals can reduce the impact of negative thinking patterns on their emotions and behavior. There are many different skills for cognitive defusion that can be learnt in therapy.
- Values Clarification: ACT helps people identify and clarify their core values, which represent what truly matters to them in life. By understanding their values, people can make decisions and take actions that are in alignment with their deeply-held beliefs and desires.
- Committed Action: ACT emphasizes the importance of taking purposeful and value-driven action in one’s life. It encourages individuals to set meaningful goals and engage in behaviors that lead to a richer, more fulfilling existence, even in the presence of discomfort or adversity.
Here are a few of our favourite ACT books:
- “The Happiness Trap: How to Stop Struggling and Start Living” by Russ Harris: This book presents ACT concepts in a practical and engaging way, helping readers understand how to overcome negative thoughts and live a more fulfilling life.
- “Get Out of Your Mind and Into Your Life: The New Acceptance and Commitment Therapy” by Steven C. Hayes: Written by one of the founders of ACT, this book provides a comprehensive introduction to the therapy and offers practical exercises and techniques to apply its principles.
- “The ACT Deck: 55 Acceptance and Commitment Therapy Practices to Build Connection, Find Focus and Reduce Stress” by Timothy Gordon and Jessica Borushok: This card deck includes 55 ACT practices and exercises that can be used for self-reflection, mindfulness, and promoting psychological flexibility.
- “ACT Made Simple: An Easy-To-Read Primer on Acceptance and Commitment Therapy” by Russ Harris: Designed as a beginner’s guide, this book breaks down ACT into simple, understandable concepts and offers practical tools and exercises to apply them.
These books serve as a good starting point for understanding ACT and applying its principles to your life. While self-help resources can be valuable, it’s always recommended to seek professional guidance from a trained therapist.
At Moving Forward, we take an individualised approach to helping people with their problems. Therapy is tailored to the individual’s unique needs, and some individuals may benefit from a combination of therapeutic approaches, and in some cases, the input of other health professionals and services.