If you’ve ever looked into getting therapy, then it’s likely that you’ve heard a lot of different terms thrown around to describe it. There are many different therapy techniques and modalities out there. This blog post is part of a series that is meant to explain some of the more common forms of therapy you’re likely to encounter as you look into potential therapists.

What Is Acceptance and Commitment Therapy?

Acceptance and commitment therapy, better known as ACT, is a 3rd wave behavior therapy that has been gaining momentum. In recent years there have been studies looking into the effectiveness of ACT for a variety of uses.

Whereas CBT focuses on changing thoughts ACT focuses more on accepting thoughts and distressing feelings as part of life. Acceptance and commitment therapy is about learning skills on coping with distress, like DBT.

How does ACT Work?

ACT has 6 primary processes that it works on. The concept is that ACT is about increasing psychological flexibility, which is meant to help with coping with negative experiences. Naturally, one of these processes is acceptance.

Acceptance is exactly what it sounds like, it means coming to accept the negative things that happen and the negative feelings, emotions, or thoughts we may be having. ACT does not encourage avoidance of these things or trying to change negative feelings into neutral or positive ones.

Cognitive defusion is another component of psychological flexibility. When we talk about defusion in this sense, what we mean is altering how we think about negative things. Instead of trying to avoid them or change them, the focus is on changing the negative impact they have on us.

Being present, something that is rooted in mindfulness, is also an aspect of ACT. It encourages individuals to be present in their feelings and the current moment, even when it’s unpleasant. It encourages non-judgemental evaluations of the world around them and the world inside of them.

Mindfulness is also part of self as concept. This is something that in ACT is used to foster a sense of self that recognizes that events occur but they do not have to define the self. This is part of acceptance and tolerance of distressing things we may be experiencing.

Values are one of the cornerstone components of ACT in that clients are encouraged to find meaning in their lives through values that they identify. These values are used to explore clients’ behaviors. This lets them see if these behaviors line up with the values they wish to live.

Finally, committed action is a pattern of thinking that links all of the previous concepts together. It’s using the skills learned through therapy to formulate long-term goals for living in a way that will help them live up to their values.

What is Acceptance and Commitment Therapy Used For?

ACT can be used in a variety of mental health contexts. It is often used for individuals with specific phobias, mood disorders, anxiety, and substance use disorder. ACT is also used for individuals who are experiencing high levels of stress, such as work stress, and life transitions. These transitions can include grief and loss, moving, marriage (though happy, this can still cause a lot of stress!), etc. There is also some research that has been exploring the use of ACT for individuals with chronic illness and pain.

How do I Find an ACT Therapist?

Many therapists incorporate some form of ACT into their work. Here at Compassionate Counseling Company, we have a few! Emily, Niah, and Theresa all incorporate ACT into their work with clients. Also keep in mind that many therapists use core principles of ACT without listing themselves as using ACT. At the end of the day, it’s about your connection with a therapist and making sure your goals are aligned.

Another way to find a therapist is to use your insurance’s provider list. You can look up the therapists in that database online to see what modalities they use with their clients!