ACT Made Simple

If we take aspirin from time to time in order to get rid of a headache, that’s experiential avoidance, but it’s likely to be workable—that is, it improves our quality of life in the long run

A = Accept your thoughts and feelings, and be present.
C = Choose a valued direction.
T = Take action.

If we stop the session just because your mind says This won’t work or I can’t do it, will that help you change your life—or will it just keep you stuck?”

s part of the work we do together, you’ll certainly get a lot more insight into who you are, how your mind works, why you do the things you do, and what you really want in life. All of that is already a given; it happens as part of the process in ACT. When I ask what you want out of therapy, what I mean is, once you have that insight and understanding, what do you want to do differently? If you had that knowledge, what would you do that you’re not doing now? How would you behave differently? What would others notice that was different about you?”

Well, it’s a scientifically based therapy that has a rather unusual name. It’s called acceptance and commitment therapy—or ACT, for short. And it gets its name from one of its core messages: accept what’s out of your personal control and commit to taking action that improves your life. And the aim of ACT is basically very simple: to help you create a rich, full, and meaningful life while effectively handling the pain and stress that goes with it. And ACT achieves this in two main ways. First, it helps you develop psychological skills to deal with your painful thoughts and feelings more effectively, in such a way that they have much less impact and influence over you. We call these “mindfulness skills.” Second, ACT helps you to clarify what is truly important and meaningful to you—what we call your “values”—and then use that knowledge to guide, inspire, and motivate you when making changes in your life.

What is the client fused with?
What private experiences is he avoiding?
What unworkable action is she taking?

You can do it with your eyes open or closed, whichever you prefer. And there’s no need to speak to me during it, but you can talk at any time if you wish, and stop me whenever you like.”

In ACT, we aim to be fully present with our clients: open, authentic, mindful, compassionate, respectful, and in touch with our own core values

ACT advocates acceptance under two circumstances:
When control of thoughts and feelings is limited or impossible.
When control of thoughts and feelings is possible, but the methods used reduce quality of life.

Would you want the people you love to tolerate you while you’re present, hoping you’ll soon go away and frequently checking to see if you’ve gone yet? Or would you prefer them to completely and totally accept you as you are with all your flaws and foibles, and to be willing to have you around for as long as you choose to stay?