What is Acceptance and Commitment Therapy

Acceptance and Commitment Therapy (ACT) is a form of psychotherapy that combines mindfulness skills with the practice of self-acceptance. Its primary aim is to help people live a life that aligns with their values, even when confronted with difficult thoughts and feelings. This article will guide you through the core principles, techniques and applications of ACT, making it easier for you to understand how it can benefit those dealing with mental health issues and substance abuse.

ACT is built on six foundational processes that work together to improve psychological flexibility. Psychological flexibility is the ability to stay in the present moment and adjust one’s behavior to align with one’s values. Here’s a closer look at the six core processes of ACT:

1. Acceptance: This involves embracing thoughts and feelings without trying to change or avoid them. Acceptance is not about resignation but rather about making room for these experiences in a non-judgmental way.
2. Cognitive Defusion: This process helps people distance themselves from their thoughts. By seeing thoughts as mere words or images, people can reduce their impact and influence.
3. Being Present: ACT emphasizes mindfulness and being in the present moment. This means fully engaging with whatever is happening in the here and now, instead of getting caught up in past or future concerns.
4. Self-as-Context: This concept involves seeing oneself as more than just the content of thoughts, feelings and experiences. It encourages a perspective where the person is the observer of their experiences.
5. Values: Identifying what is truly important and meaningful in one’s life is a key component of ACT. Values act as a compass, guiding people toward a fulfilling life.
6. Committed Action: This involves taking steps in line with one’s values, even in the face of obstacles. It encourages proactive behavior that aligns with what matters most to the individual.

Mindfulness exercises

Mindfulness is a cornerstone of ACT, and there are several exercises used to cultivate this skill:

• Body Scan: This exercise involves focusing attention on different parts of the body to enhance awareness and reduce tension.

• Breathing Techniques: Simple breathing exercises can help ground individuals in the present moment and decrease anxiety.

• Observing Thoughts: This involves observing thoughts without judgment, allowing them to pass like clouds in the sky.

Defusion techniques

Defusion techniques are designed to alter the way people relate to their thoughts:

• Labeling Thoughts: By labeling thoughts as just “thoughts,” people can reduce their impact.

• Silly Voices: Saying a troubling thought in a silly voice can reduce its power and influence.

Values clarification

Values clarification exercises help people identify what is most important to them:

• Values List: Reviewing a list of common values and selecting the ones that resonate can clarify personal priorities.

• Life Compass: This involves envisioning a life guided by values and identifying steps to align with that vision.

ACT is particularly effective for trauma and addiction, as it addresses the underlying patterns that contribute to these issues:

ACT for trauma

For those with trauma, ACT helps by:

• Encouraging acceptance of traumatic memories and emotions rather than avoidance.
• Promoting cognitive defusion to reduce the hold of negative thoughts.
• Facilitating a values-driven life, which can provide purpose and motivation.

ACT for addiction

In the context of addiction, ACT offers:

• Techniques to accept cravings and urges without acting on them.
• Strategies to defuse from thoughts that perpetuate addictive behaviors.
• A focus on values to motivate recovery and sustained sobriety.

If you have a loved one struggling with substance abuse or mental health issues, ACT can be a valuable tool in their recovery. Here’s how you can support them:

• Encourage Mindfulness: Suggest mindfulness exercises as a way to cope with distressing thoughts and feelings.

• Promote Acceptance: Help them understand that acceptance doesn’t mean resignation but rather making space for their experiences.

• Focus on Values: Encourage them to identify and pursue what truly matters to them, which can be a powerful motivator for change.

• Support Committed Action: Celebrate small steps they take toward their values, reinforcing positive changes.

Acceptance and Commitment Therapy is a versatile and effective approach to managing mental health issues and substance abuse. By embracing acceptance, mindfulness and values-driven action, people can enhance their psychological flexibility.

If you or someone you know is struggling with mental health issues and needs more help than practicing ACT techniques, don’t hesitate to reach out for help. At Granite Hills Hospital, located in West Allis, Wisconsin, we provide a continuum of care that includes inpatient and outpatient programs. If you are interested in treatment, view our services to learn more or call us today at 414-667-4800.

Granite Hills Hospital is a private behavioral health facility that offers inpatient and outpatient mental health services. We provide evidence-based treatment modalities for adults and adolescents. Our facility has a team of professionals who work with you to best understand your individual needs and connects you to a program that gets you or your loved one on the right path.

We focus on growth and supportive, client-centered care. Our facility is has welcoming atmosphere that promotes healing. Our programs include our inpatient and outpatient programs, which services both adult and adolescent.

We service the Milwaukee area community and are located in West Allis, WI. To schedule a no-cost assessment or for more information, please call 662-895-4900.