ACT (pronounced “act”) is an evidence-based model of psychotherapy that is a branch of Cognitive Behavioral Therapy (CBT). It is similar to CBT in its structure, with an intentional focus on goals and treatment plans and the use of homework. However, ACT differs from traditional CBT in that it is more focused on mindfulness and aims to increase psychological flexibility. The goal of ACT is to work towards “acceptance” of what is outside of your control and to make a commitment to change things that are within your control in order to improve and enrich your life. ACT does this by helping you utilize mindfulness skills to lessen the impact of painful thoughts and feelings that are an inevitable part of life, clarify your values, and make conscious steps towards living out those values.

To achieve psychological flexibility and move towards valued living, ACT uses 6 core processes:

01 Present moment awareness

Present moment awarenesses is commonly known as mindfulness. It involves being aware of what is happening in the here-and-now, even when the present moment includes pain. The idea is to learn to show up fully to whatever is going on, in order to have a richer, fuller experience of life.

02 Defusion

Defusion focuses on learning to untangle yourself from negative thinking patterns. Similar to CBT's cognitive restructuring, Defusion focuses on learning to become aware of your thoughts and associated feelings. Defusion is slightly different though, in that rather than challenging negative thinking, you learn to notice and relate to it differently. Over time, this changes your attachment to, perceived threat by, and believability of undesirable or unhelpful thoughts. Mindfulness skills are also intertwined with Defusion skills.

03 Acceptance

Acceptance involves making room for whatever reactions come up in response to a particular event or experience. Often, when we experience pain, we make it worse by rejecting or judging it (e.g., "I can't believe she did that to me" or "I can't believe this is happening again"). In ACT, Acceptance is about changing your relationship with your thoughts, feelings, and unpleasant emotions to reduce avoidant efforts and increase freedom to live in congruence with your values.

04 Self-as-context

Humans have outstanding mental capabilities, which have allowed us to move to the top of the food chain despite our limited physical form. Humans have the ability to not only think complex thoughts, but also to think about our thoughts, actions, and feelings. Using this skillset, ACT teaches clients to learn to see themselves more flexibly in relationship to the greater context of their lives, and to challenge some of the "rules" about themselves that may be getting in the way of meaningful change.

05 Values

Values help us to decide what matters in our lives and what we stand for. They can serve as a powerful and clarifying compass that guides us towards what is important and away from what is not. However, values-based living is not always what feels good, what is easiest, or what is calming. Research helps us to understand that in addition to helping individuals tolerate this healthy discomfort and reduce avoidance, values-based living also creates more vitality, freedom, and clarity in life.

06 Committed Action

As you would expect from the name, this is the action step. It involves digging deep and finding the motivation and commitment to do what is necessary to move in the direction of your values, even if it’s difficult and uncomfortable. Committed action leads to behavior change, goal accomplishment, and greater life satisfaction.

ACT is part of a new wave of mindfulness-based CBT therapies that has demonstrated effectiveness for many presenting concerns, including anxiety and depression. For more information on ACT, you can check out the ACBS website.

Several therapists at Aviva Psychology Services have expertise in ACT. We also aim to integrate a values-based orientation in all the services that we provide.

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If you are interested in beginning ACT treatment at Aviva Psychology Services or in increasing values-based living, please request an appointment.