Acceptance and Commitment Therapy (ACT)
Acceptance and Commitment Therapy (ACT) is an increasingly popular
and a highly effective therapeutic style. ACT aims to combine
the principles of modern Western psychology with the principles of
traditional Eastern philosophy. This approach has created a unique blend
of therapy style that, when delivered right, is easy to understand and
extremely effective.
As opposed to aiming to change how one thinks
and feels, ACT works on changing the internal relationship with
thoughts and feelings. The goal of an ACT therapist is to enhance
quality of life, rather than attempting to "surgically remove" a
problem.
ACT therapists identify and work with six core processes
to alleviate emotional suffering. The core processes do not follow a
chronological order and are not different stages. Individuals may
require help with any of the processes, or the therapist may shift
between the core processes according to the client's week to
week experiences. The core processes are:
-
Acceptance: Refers to
recognising and embracing emotional experiences, regardless
whether they labeled by someone as positive or negative. From an
ACT perspective, all emotional experiences are valuable, and
studying and learning about them leads to a richer and fuller
existence.
-
Cognitive Defusion: Refers
to the process of detaching from one's own thinking and
recognising that thoughts do not represent absolute truths.
The focus here is on thoughts that block or alter behaviour
in maladaptive ways. Detaching (or defusing) from thoughts, that
would otherwise limit one's behaviour, will increase
mental flexibility and will lead to making rational and valuable
life choices.
-
Present Centered
Awareness: Refers to increasing one's attention to
the present moment. This includes one's internal experiences,
such as feelings and thoughts, and external events, such as
focusing on a conversation or a task.
-
Self as Context: Refers to
increasing one's skills of objective self-perception. To
quickly explain what this is, do the following exercise:
Notice where you are sitting (if you are sitting). Notice
the weight of your body pressing against the chair, couch, cushion
on which you are sitting. Notice how your legs are positioned.
Notice where and how your arms and hands are
positioned. Done?
If you noticed any of the
above, your experiences of sitting, resting your legs, arms and
hands were the objects of your awareness. In other
words, you created a context from where you could observe
yourself. This becomes quite complicated when the objects are
thoughts or feelings.
-
Exploring Personal Values:
Values are action guiding principles. We normally do
things we value and would refuse to do things that are against our
values. The problem starts when one has limited knowledge of
his/her value systems or when internal events, such as thoughts,
block action that would be consistent with one's values. This
creates a discrepancy between what one would love to live up
to (value) and what one actually feels that
he/she can do (limiting thoughts and emotions).
A
quick example is someone who values success, but suffers from
social anxiety. This person may turn down a promotion that would
include public speaking, and not advance in his/her career. It is
fair to say that this person would not live up to personal values
and would need to find ways to overcome his/her
difficulties.
-
Committed Action: Commitment is
one of the core elements of ACT. Committed action simply refers to
choosing to act according to one's value
system. |
Reference:
There are many good ACT
references available, but for people who want to learn more about ACT and
would like to apply the principles at the same time, we recommend the
books by Russ Harris.
Harris, R. (2007). The Happiness Trap: Stop
Struggling, Start Living. Wollombi, NSW: Exisle
Publishing.
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