Acceptance and Commitment Therapy (ACT)

In ACT the focus is on increasing ‘Psychological Flexibility’. It is based on the theory that psychological problems are caused by ‘psychological rigidity’ and ‘experiential avoidance’, which is a continuous attempt to get rid of unpleasant thoughts and feelings. 

In ACT there is no judgement about whether what you are doing and thinking is right or wrong, but instead we focus on the “workability” of how you are thinking and behaving. In essence, we explore if what you are doing is helping you to live the life that you want, a life that is fulfilling and meaningful to you.

To increase ‘Psychological Flexibility’ we work on different processes that are about acceptance that painful experiences, external and internal, are a natural part of living. It is also about accepting yourself with all the “flaws” that are part of being human. We work on your ability to separate your attention from your passing thoughts, and on your ability to take action to live in accordance with your values. 

Accepting painful internal experiences (thoughts, feelings) means allowing them to be, without fighting against them or trying to get rid of them. This might sound counterintuitive: how will they go away if I don’t try to get rid of them? However, it is based on the principle that the “fighting” is the problem. The thoughts or feelings might disappear when left alone, but if the thought or feeling is not the problem (whereas struggling against them is), maybe there is no need for them to go away. 

Mindfulness is used in ACT as one way to practise ‘psychological flexibility’. Mindfulness has been defined as “the awareness that arises through paying attention on purpose in the present moment non-judgementally”. Another way to put it is that it is about paying attention with openness, curiosity, and flexibility. 

As such, Mindfulness can help us to experience thoughts and feelings differently, more flexibly and without fighting them. The aim is to learn that you have a choice in how you respond to the often endless stream of worrying, ruminations, evaluations and judgements you have about yourself and your life. By changing the way you relate to your thoughts, emotions and physical sensations, you can create more flexibility in your choice of action.