Understanding Acceptance and Commitment Therapy (ACT)

Acceptance and Commitment Therapy, or ACT, is an evidence-based psychological approach that has gained increasing attention and recognition in recent decades. Designed to help individuals develop psychological flexibility, resilience and better coping skills, this unique form of therapy has been shown to be effective in addressing a wide range of mental disorders and personal challenges. 

The origins and development of ACT

ACT, or Acceptance and Commitment Therapy, is a form of psychotherapy that has gained popularity in recent years. It was born out of the framework of contextual behavioral science, which emphasizes the contextual nature of human behavior and learning. This distinctive perspective has allowed ACT to develop as a highly functional approach to psychological treatment, by focusing on the practical application of its theoretical principles.

ACT is a form of third-wave behavioral therapy that incorporates mindfulness and acceptance strategies into its approach. It is designed to help individuals develop psychological flexibility, which is the ability to adapt to changing circumstances while pursuing personally meaningful goals.

Theoretical foundations

The roots of ACT can be traced back to the prominent work of B.F. Skinner and other behavioral scientists in the mid-20th century. Skinner's theory of operant conditioning and behavior modification formed the basis of early behavior therapy. Over time, the cognitive revolution broadened the scope of behavior therapy to include not only overt behaviors but also internal events such as thoughts and emotions. ACT emerged in this context as an integrative and holistic therapy that balances both cognitive and behavioral elements.

ACT is also influenced by other psychological theories, such as mindfulness-based stress reduction and Buddhist philosophy. These theories emphasize the importance of being present in the moment and accepting one's thoughts and feelings without judgment.

The six core processes of ACT

ACT works through six related processes that facilitate psychological flexibility. These processes include:

• Cognitive defusion: the ability to observe one's thoughts and feelings without becoming attached to them.

• Acceptance: The willingness to experience uncomfortable thoughts and feelings without trying to change or avoid them.

• Being in touch with the present: the ability to be fully present in the moment, without getting caught up in thoughts about the past or the future.

• Observing the self: the ability to observe oneself from a distanced perspective, without getting caught up in self-criticism or self-judgment.

• Values: The ability to identify and prioritize one's values, and to use them to guide behaviour.

• Committed action: the ability to act in accordance with one's values, even in the face of discomfort or uncertainty.

By addressing these processes simultaneously, ACT enables individuals to develop a more balanced, adaptive and satisfying approach to their daily lives. Through ACT, individuals can learn to accept their thoughts and feelings and to act in accordance with their values, even in the face of discomfort or uncertainty. This can lead to increased psychological flexibility, improved emotional well-being and a greater sense of purpose and satisfaction in life.

The principles of acceptance and commitment therapy

The six core principles of Acceptance and Commitment Therapy (ACT) serve as the building blocks for promoting psychological flexibility, personal growth and well-being. ACT is a form of psychotherapy that focuses on helping individuals accept difficult thoughts and feelings, while taking action to live a meaningful and fulfilling life.

In this article, we will take a closer look at the goals and techniques associated with each principle of ACT, including cognitive defusion, acceptance, contact with the present, observation of the self, values, and committed action.

Cognitive defusion

Cognitive defusion is the practice of distancing oneself from one's thoughts and seeing them as mere events or experiences, rather than as objective truths. This allows individuals to avoid becoming overly attached to or identified with specific thoughts, thereby reducing their impact on behavior and well-being.

Techniques used to promote cognitive defusion include metaphors, visualization exercises, and mindfulness exercises. For example, a therapist might use a metaphor of clouds passing by in the sky to help a client see their thoughts as temporary and fleeting, rather than as permanent features of their identity.

Authorization

Acceptance means embracing and allowing one's thoughts and feelings, including negative or painful experiences, without trying to suppress, change or avoid them. By developing a non-judgmental attitude towards internal experiences, individuals can more effectively cope with difficult emotions and situations, increasing their psychological flexibility.

Acceptance exercises can involve mindfulness exercises, metaphors and experiential exercises. For example, a therapist can guide a client through a body scan meditation, helping them to become more aware of physical sensations and feelings without judgment or resistance.

In touch with the present

Being present means developing a conscious, deliberate and non-judgmental focus on one's immediate experience here and now. Cultivating awareness of the present moment increases clarity, concentration and self-awareness, which can help individuals effectively manage stress and make wiser decisions.

Techniques to facilitate connection with the present include mindfulness exercises, sensory observation exercises and grounding exercises. For example, a therapist can guide a client through a mindful breathing exercise, helping them to focus on the sensation of breathing in and breathing out.

Observing the Self

Observing the self refers to becoming aware of the constant and unchanging observer that exists within each individual, separate from one's thoughts, feelings and sensations. Recognizing this underlying consciousness can facilitate greater self-understanding and acceptance, leading to a more balanced and compassionate approach to personal development.

Activities to promote self-observation can include guided meditations, silent reflection and somatic exercises. For example, a therapist can guide a client through a body awareness exercise, helping them to become more attuned to physical sensations and feelings without judging or analyzing.

Values

Values are deeply held, personally meaningful beliefs and principles that guide individual behavior and decision-making. In ACT, individuals are encouraged to identify and define their values, thereby connecting with their authentic self and finding a sense of purpose and direction in life.

Values exercises can involve self-reflection, written exercises and discussion with a therapist or support person. For example, a therapist might ask a client to identify their top five values and then explore how they can align their behavior with these values in their daily life.

Committed action

Committed action means taking concrete and consistent steps towards one's identified values, even in the face of difficult thoughts, feelings or obstacles. By persevering through adversity and aligning their behavior with personal values, individuals can improve their psychological flexibility and overall quality of life.

Engaged action strategies can involve goal setting, problem solving and the use of reinforcing feedback loops. 

In summary, ACT offers a unique and effective approach to promoting psychological flexibility and well-being. By incorporating the six core principles of cognitive defusion, acceptance, contact with the present, observation of self, values, and committed action, individuals can learn to live a more fulfilling and meaningful life.

ACT Therapy with a psychologist in Stockholm, Gothenburg and Malmö

Sveapsykologerna offers ACT therapy at our clinics in Stockholm, Gothenburg and Malmö. Our experienced psychologists and psychotherapists offer quick help, flexible hours and professional guidance.

Book a free consultation so we can hear more about your thoughts and guide you to the right psychologist/psychotherapist.

Effectiveness in the treatment of mental disorders

ACT has been shown to be effective in addressing a wide range of mental disorders, including depression, anxiety, post-traumatic stress disorder (PTSD), eating disorders, and substance abuse, among others. By targeting the root causes of these disorders and promoting psychological flexibility, ACT helps individuals develop healthier coping strategies, more adaptive thought patterns, and improved emotional regulation.

Improving psychological flexibility

ACT's primary goal is to increase psychological flexibility, which is the ability to adapt to and cope with life's challenges in a balanced, effective, and values-driven way. Psychological flexibility allows individuals to stay grounded and focused even in the face of adversity, promoting resilience and overall mental health. ACT's comprehensive approach to developing psychological flexibility involves addressing a wide range of cognitive, emotional, and behavioral processes that affect well-being.

Improving quality of life

By targeting multiple aspects of psychological health, ACT improves individuals' quality of life in many ways. When people learn to break free from unhelpful thought patterns and focus on their values and current experiences, they often find greater satisfaction, meaning and happiness in their daily lives.

Strengthening resilience

Finally, one of the key benefits of ACT lies in its ability to strengthen resilience - the ability to bounce back and thrive in the face of adversity. By cultivating psychological flexibility, emotional regulation, and values-driven action, individuals develop a robust and adaptive emotional toolkit that allows them to navigate life's challenges with grace, courage, and wisdom.

Summary ACT

In summary, Acceptance and Commitment Therapy (ACT) is an evidence-based, integrated approach that has demonstrated widespread benefits for individuals facing various psychological and life challenges. Through its emphasis on psychological flexibility, values-driven action, and mindful acceptance, ACT has established itself as a valuable and transformative tool in the field of mental health and well-being.

ACT has the overall goal of increasing psychological flexibility. This means developing a flexible and effective behavioral repertoire, resulting in functional and meaningful patterns of behavior that bring the person closer to the life they want to live. Psychological flexibility can be described as being in full contact with oneself in the present.

The person learns to take steps in a valued direction, even if the thoughts and feelings want to go in another direction due to avoidance, impulsivity, thought traps et. c. It is the starting point to then be able to either change or stick to a behavior and take steps in the right direction, towards what is important in life.

Along with the learning history and experiences that people have and will encounter as they take steps in their valued direction. Acceptance seeks to create a non-judgmental, actively inviting approach to thoughts and feelings that arise without trying to change their frequency or form.