Acceptance and Commitment Therapy

Acceptance and Commitment Therapy (ACT) is an evidence-based therapeutic intervention that combines cognitive behavioural therapy (CBT) and other models of behavioural therapy. ACT works to help individuals stop avoiding, denying, and struggling with their emotions and change how they related to their experiences.

The idea behind ACT is that it is counterproductive to try to control negative feelings as this over-control often leads to greater distress. Therefore, individuals are encouraged to accept painful thoughts and emotions, in order to decrease their intensity and move forward. ACT may also involve examining past behaviours in order to identify behaviours that may be more productive and in life with your personal values. ACT also employs skills from mindfulness to help individuals better engage with their present experiences. Six core processes of ACT include: 

• Acceptance - The active choice to allow unpleasant experiences to exit, without trying to change or deny them. 
• Cognitive Defusion - Techniques used to change how an individual reacts to their thoughts and feelings. 
• Being Present - Being aware of the present moment, without judging the experience. 
• Self as Context - The belief that an individual is not simply the sum of their experiences, thoughts, or emotions. That there is self outside of the current experience. 
• Values - The qualities that we choose to work towards. 
• Committed Action - The idea of committing to actions that assist us in reaching our goals and are consistent with our values.