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.
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- 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.
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- 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.
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