As a therapist, one of the most impactful approaches I use with clients is Acceptance and Commitment Therapy (ACT). At the core of ACT is the concept of psychological flexibility. This is the ability to be present in the moment, accept what is outside of your control, and commit to actions that enrich your life.
When we practice psychological flexibility, we can live more authentically and with less resistance to life’s inevitable challenges. ACT is designed to help you develop this flexibility, and it’s built around six key principles:
The Six Core Processes of ACT
Contact with the Present Moment (Mindfulness)
Mindfulness is all about being fully aware of your experiences in the here and now. This could mean paying attention to your thoughts, emotions, or sensations in the body without judgment. It allows you to engage with life as it unfolds, rather than getting caught up in worries about the past or future.
Acceptance
Acceptance doesn’t mean resigning yourself to suffering but rather acknowledging what is happening in the present without trying to avoid or change it. When we struggle to push away unpleasant emotions or thoughts, we often make them stronger. By practicing acceptance, we learn to experience life’s difficulties without unnecessary resistance.
Cognitive Defusion
Cognitive defusion is the process of stepping back from your thoughts and recognizing them as just thoughts—not absolute truths or commands. It’s easy to get entangled in the stories our minds tell us, but defusion techniques help create space between you and your thoughts so that they don’t dominate your behavior.
Self as Context
This principle refers to the idea that you are not defined by your thoughts, feelings, or roles in life. Instead, you are the space in which these experiences happen. It helps create a sense of perspective where you can observe your experiences without over-identifying with them. You are more than the labels or narratives you might attach to yourself.
Committed Action
Committed action involves taking meaningful steps toward your goals, even in the face of discomfort or fear. It’s about aligning your behavior with what truly matters to you. ACT helps you identify your values and take action that moves you toward a rich and fulfilling life.
Values
Values are the compass that guide your decisions and behaviors. They are the things that matter most to you—whether it’s family, creativity, adventure, or compassion. Clarifying your values gives direction to your actions and helps you live in a way that feels meaningful and purposeful.
Each of these principles works together to build psychological flexibility, helping you respond to life’s challenges with greater resilience and openness. Rather than avoiding discomfort, ACT encourages you to engage with your experiences, make choices based on what you value, and take committed action toward a life that feels fulfilling.
If you’re interested in learning more about how Acceptance and Commitment Therapy can help you navigate your own challenges, I invite you to schedule a free consultation with me. Together, we can explore how ACT might support you in cultivating greater psychological flexibility and living a life aligned with your values.
Feel free to reach out—I’d love to help.
Comments