What is ACT?
By Morgan Ayers, ACMHC
Who’s heard of ACT? No, not the standardized test for college admissions, but rather the counseling practice known as acceptance and commitment therapy. ACT is an evidence-based therapy that focuses on accepting what you can’t change while committing to change what you can. This approach can help you become more resilient and increase your psychological flexibility.
Developed by clinical psychologist, Steven A Hayes, ACT aims to help clients learn how to directly experience and embrace emotions. Dr. Hayes tell us that ACT offers a unique alternative to traditional therapies (like CBT) by focusing less on decreasing negative thoughts and emotions and more on being present and willing to fully experience difficult feelings.
Let’s Break it Down
Who’s been in a position where you diligently repeat to yourself, “I think I can… I think I can…” only to have the universe laugh in your face? I know I have.
Learning how to fully accept reality is about embracing what’s really happening in the moment, rather than trying to push unwanted feelings away with distractions or denial. ACT can help you learn how to become aware of and respond to the present moment in a way that aligns with your values—or what’s important to you.
Values-Based Action in 5 Steps
Psychological flexibility is a core concept in ACT and is defined as the ability to remain fully present while responding in a way that aligns with your values. Here are 5 easy steps to help you cultivate your psychological flexibility:
Identify Your Values: Reflect on what truly matters to you in areas of life, such as relationships, work, health and personal growth.
Set Meaningful Goals: Choose specific, achievable goals that align with your values and provide direction.
Take Committed Action: Engage in behaviors that move you toward your goals, even if they are challenging or uncomfortable.
Mindfully Observe Obstacles: Notice any thoughts, feelings or urges that show up and get in the way without letting them control your actions.
Persist and Adjust: Continue taking values-based action, making adjustments as needed, while staying focused on what matters to you.
For example, if you value family connection but have been avoiding family gatherings due to social anxiety or past grievances, values-based action can help you identify small, manageable steps to increase connection, such as calling a family member or attending a short event. Even though these actions may trigger anxiety, taking baby steps and committing to actions that align with your values can help you make progress toward more meaningful goals. Over time and with practice, these steps can help you become more resilient and improve your overall well-being.
Radical Acceptance
Lastly, radical acceptance can be a critical step in reducing the stress you are feeling. If it just is, then it just is. The discomfort is still present AND you can still live your life. Sometimes this makes your unwelcome stressors more manageable. Sometimes not. That’s what makes ACT so beautifully complex.
Acceptance comes in many forms and can include both our thoughts and our feelings. Think of the cliche, it’s okay to not be okay. Once you’ve noticed the emotions, made space for them, held them in your hands and stepped back, you can decide what to let be and what facets of your life you’d like to change. That’s the commitment part.
Is ACT Right for Me?
ACT works well for those who may feel resistance to feeling discomfort. If you tend to sweep your emotions under the rug or run away from them in denial, ACT may help you learn how to say, “I see you” to your difficult emotions.
Connect with one of our ACT therapists to learn more.