Acceptance commitment therapy (ACT) is a form of therapy that emphasizes embracing thoughts and feelings rather than fighting them or feeling guilt for having them. It also focuses on committing to actions that align with our personal values. ACT has become one of my favorite go-to resources for self-regulation, and I’ve found it highly effective in enhancing psychological flexibility.

My Introduction to ACT

My introduction to ACT came through a conversation with Dr. Steven Hayes, a leading figure in behavior analysis and therapy and the founder of ACT, on the @being well podcast with Dr Rick Hanson and Forrest Hanson.

At its core, ACT involves six processes that work together to promote psychological flexibility, starting with acceptance and culminating in committed action.

• Acceptance: Whenever I’m dealing with a difficult emotion, or even generalized anxiety that I can’t put my finger on, remembering the “A” of ACT – Acceptance – truly helps. In these stressful states, not only is my ability to think clearly diminished (research backs this up), but the inability to identify the exact source of anxiety further hinders my ability to deal with it. Simply accepting that I’m anxious, even without knowing why, helps create some distance from the emotion, allowing me to (sometimes) self-regulate.

• Mindfulness: There are other situations where I know the cause of my anxiety. Here too, acceptance proves equally helpful. It allows me to feel the anxiety intensely for a brief moment before it subsides. I find difficult emotions like anxiety, fear, anger, and so on to be analogous to quicksand – the more I struggle, the deeper I sink. Accepting the emotion is akin to calming my body instead of struggling, which minimizes sinking and allows for self-rescue. Dr. Hayes highlights specific tools to aid in acceptance, including diffusion (stepping back from thoughts and recognizing them as mental events, not absolute truths), mindfulness (focusing on the present moment with openness and curiosity), and identifying core values.

• Identifying Core Values: The values piece took me a while to understand in a felt sense (as opposed to conceptual understanding) but it’s truly powerful. If I am anxious about work, looking inwards includes realizing that one of my core values is to be good at what I do, get better, and to deliver high quality outcomes. This validates my stress response, turning it from something that I was fearing to something that is tugging at my core value of work ethic and growth orientation.
  There are online exercises and worksheets available to help you identify your core values – I highly recommend looking these up.

• Committed Action: Finally, the Commitment piece – involves taking steps towards action aligned with my values even in the face of discomfort – to do what I can in my present capacity. This does not mean that I suddenly get motivated to do difficult things and jump into action, but can simply mean that I’ve put a 15 time block to initiate tackling a difficult task.

The Benefits of ACT

Practicing this takes time, but is well worth it. When successful, it almost always feels like a weight is physically lifted off of my chest, and there is enough evidence to support it’s effectiveness across conditions, long-term sustained benefits, impact of specific processes and more – all linked to improvements in mental health outcomes.

The benefits of ACT extend far beyond symptom reduction. By fostering a values-driven life, ACT leads to greater fulfillment in relationships, work, and personal growth. This holistic approach to mental well-being makes ACT a powerful tool for long-term success.

Finding Help and Resources

Professional Help: For those seeking professional help, consider consulting an ACT therapist listed in directories like the Association for Contextual Behavioral Science (ACBS).

Self-Guided Resources: If you’re interested in exploring ACT on your own, there are numerous resources available. Dr. Hayes’ books, online courses, and apps offer valuable guidance.

Additional Resources:

• The Association for Contextual Behavioral Science (ACBS) has a directory of ACT therapists: https://contextualscience.org/
• Effectiveness of Acceptance and Commitment Therapy for Anxiety Disorders: A Meta-Analysis: This 2016 study published in the Journal of Consulting and Clinical Psychology found that ACT was an effective treatment for anxiety disorders, with large effect sizes compared to control conditions https://psycnet.apa.org/manuscript/2019-01033-008.pdf.
• A Review of the Empirical Evidence for Acceptance and Commitment Therapy (ACT): Treatment Effectiveness for Depression, Anxiety, and Related Disorders: This 2009 review article published in Clinical Psychology: Science and Practice looked at numerous studies and concluded that ACT has strong evidence for its effectiveness in treating depression, anxiety, and related disorders https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7843707/.
• Acceptance and Commitment Therapy for Chronic Pain: This 2006 study published in The Cochrane Database of Systematic Reviews analyzed multiple studies and found evidence that ACT can be effective in reducing pain and improving functioning for people with chronic pain https://pubmed.ncbi.nlm.nih.gov/27479642/.