ACT operates through six core processes that help develop psychological flexibility:
- Cognitive defusion: Learning to see thoughts as just words or images rather than absolute truths.
- Example: Instead of thinking “I’m a failure,” a person learns to say, “I’m having the idea that I’m a failure.”
- Acceptance: Allowing emotions and thoughts to be as they are, rather than struggling with them.
- Present moment awareness: Staying engaged with the present instead of dwelling on the past or future.
- Self-as-context: Recognizing that thoughts and emotions are separate from the self; you are more than your thoughts.
- Values clarification: Identifying what truly matters in life, such as relationships and personal growth.
- Committed action: Taking purposeful action despite discomfort.
Supplementary to the six core processes of ACT (defusion, acceptance, present moment awareness, self-as-context, values, and committed action), ACT also works by:
- Reframing struggles as part of the human experience: Acceptance and commitment therapy normalizes difficult emotions and thoughts, helping individuals see that struggling with discomfort is natural and not a personal failure.
- Using metaphors to reinforce learning: It often employs metaphors to illustrate concepts.
- Example: The “Passengers on the Bus” metaphor teaches that difficult thoughts and emotions are like noisy passengers on a bus. You can still drive toward your destination (values) even if they are there.
- Focusing on meaning rather than comfort: ACT emphasizes leading a fulfilling life based on deeply held principles instead of seeking happiness as an end goal.
- Encouraging openness to discomfort: ACT helps people open up to discomfort while still engaging in meaningful actions rather than fighting distressing thoughts.
- Values-based decision-making: ACT teaches people to base decisions on their long-term values instead of fear or avoidance, leading to more fulfilling lives.
- Building a more compassionate inner dialogue: It encourages individuals to treat themselves with kindness rather than self-criticism through mindfulness and acceptance.
- Using experiential exercises: It often involves real-life exercises to practice psychological flexibility. Think of training tasks such as mindfulness meditations, role-playing, and exposure to feared situations.
- Bridging the gap between thoughts and actions: Many people struggle with acting because they get stuck in their heads. ACT helps them act according to their values despite discomfort.
