Acceptance and Commitment Therapy (ACT): living with what is

Acceptance and Commitment Therapy, ACT for short, is a relatively new form of psychotherapy which is increasingly used for a variety of complaints such as depression, anxiety, stress and chronic pain. ACT focuses on accepting negative thoughts or feelings.

From that acceptance, you learn to make choices that fit what you really care about in life.

Being present in the moment

At the heart of ACT is psychological flexibility. That is the ability to be present in the moment, even when it feels uncomfortable, and still choose behaviour that aligns with your values. This flexibility is not an innate talent, but a skill you can develop.

ACT combines six core processes that reinforce each other:

• Acceptance: making space for unpleasant feelings and thoughts without avoiding or suppressing them
• Cognitive defusion: distancing yourself from your thoughts so that they have less grip on you
• Contact with the here-and-now: being present in the moment with open attention
• The observing self: recognising that you are not your thoughts
• Values: getting clear on what really matters to you in life
• Committed action: living by those values step by step, even if it creates tension

Practising these processes creates more space to deal with difficult experiences. ACT is not focused on symptom reduction, but on increasing quality of life, even if symptoms do not disappear.

A real-life example

Jasmijn (38) has suffered from social anxiety for years. She avoids birthdays, dares not speak her mind at work and worries a lot. During therapy, she discovers that she values freedom and connection. Using ACT, she learns to allow rather than avoid her anxiety. She finds that fretting becomes less prevalent when she consciously focuses her attention on what is now. Small steps, such as asking one question in a meeting, bring her closer to her value 'daring to be oneself'.

Scientific foundation

ACT is firmly rooted in science. It was developed based on Relational Frame Theory (RFT), a theory of how language and thinking influence our behaviour. Research shows that ACT is effective for a wide range of mental health symptoms. A 2020 review study published in the Journal of Contextual Behavioral Science, shows that ACT is as effective as cognitive behavioural therapy for anxiety disorders and depression, with sometimes even more lasting results. 

A new approach just ACT therapy

The practical and flexible approach also makes ACT suitable for people who have already tried a lot, or for whom talking about the past is less helpful. ACT focuses on the here-and-now, and on shaping a meaningful life despite everything that is going on.

Want to explore whether ACT is right for you? Check out our therapist directory and find an ACT therapist near you.