Acceptance and Commitment Therapy (ACT) is a psychotherapeutic approach based on contextual psychology that has gained popularity in recent years. ACT is based on accepting internal and external experiences that cannot be changed, and committing to actions that are aligned with the individual's personal values. These principles are based on six fundamental pillars that guide the clinical practice of ACT.
1. Acceptance
Acceptance is the first pillar of Acceptance and Commitment Therapy. It is about adopting an attitude of openness and willingness towards internal and external experiences, without trying to change, avoid or control those experiences. Instead of fighting unpleasant thoughts, emotions, or physical sensations, acceptance involves allowing these experiences to be present, recognizing them and observing them without judgment.
Acceptance does not mean resigning or giving up in the face of life's difficulties. , but rather accept reality as it is in the present moment. By fully accepting our experiences, we can free ourselves from the suffering that comes from resisting and rejecting what we cannot change.
How to encourage acceptance?
To encourage acceptance in therapy, ACT therapists use strategies such as cognitive diffusion, which involves separating yourself from negative and painful thoughts to look at them from a broader, less identified perspective. In addition, full awareness (mindfulness) is encouraged to be present in the current moment and accept experiences as they arise, without judging them.
2. Defusion
The second pillar of Acceptance and Commitment Therapy is defusion, which refers to separating yourself from negative thoughts and beliefs so as not to identify with them. Instead of taking thoughts as absolute truths, defusion allows the person to observe their thoughts and accept them as mental events, without being carried away by their emotional or cognitive content.
When we defuse from our thoughts, we can seeing them as simple words or images in our minds, rather than unquestionable truths that dictate our reality. This gives us the freedom to choose how to respond to those thoughts, rather than automatically reacting to them.
How to encourage defusion?
ACT therapists use creative and metaphorical techniques to encourage defusion, such as the "tag game", where thoughts are labeled as simply passing mental events, or the "thought spaceship", where you visualize the distance between yourself and your thoughts. These strategies help to disidentify from thoughts and not merge with them.
3. Contact with the present moment
The third pillar of ACT is contact with the present moment, which is based on full awareness (mindfulness) and being present in the here and now, without judging or evaluating the experiences. Contact with the present moment involves consciously paying attention to the sensations, emotions, thoughts and experiences that arise in the current moment, without getting carried away by past or future concerns.
When we connect with the moment In the present, we can experience life more fully and richly, rather than being trapped in mental rumination or constant worry. This pillar invites us to cultivate full consciousness in every moment of our existence, allowing greater clarity and acceptance of what is happening in our lives.
How to encourage contact with the present moment?How to encourage contact with the present moment?
Regular practice of meditation and mindfulness are key strategies to foster contact with the present moment in ACT therapy. Therapists can also teach clients to focus on the five senses and breathing to ground themselves in the present, and to accept internal and external experiences with openness and curiosity.
4. Observer self
The fourth pillar of Acceptance and Commitment Therapy is the concept of the "observer self", which refers to the ability to observe our internal experiences without fully identifying with them. The observing self is the part of us that can witness our thoughts, emotions and sensations, without being swept away by them or merging with them.
When we cultivate the observing self, we can develop a broader perspective and objective of our experiences, allowing greater flexibility and adaptability in the face of difficult life situations. Instead of automatically reacting to our internal experiences, we can consciously choose how to respond to them, from a place of acceptance and understanding.
How to foster the observing self?
Therapists of ACT can use imagination and visualization exercises to help clients identify and cultivate their observing self. Metaphors and analogies can also be used to illustrate the difference between the observing self and the self identified with the content of the mind. Practicing self-observation and self-compassion are key tools to strengthen the observing self in therapy.
5. Clarity of values
The fifth pillar of ACT is clarity of values, which involves identifying and committing to the personal and meaningful values of each individual. Values are the qualities and principles that guide our actions and decisions in life, and reflect what matters most to us at a deep level. By connecting with our values, we can direct our actions towards goals and purposes that fill us with meaning and meaning.
Clarity of values helps us make conscious and consistent decisions with what is most important to us, even in the midst of difficult or challenging situations. By aligning our actions with our values, we can live a more authentic and satisfying life, consistent with who we really are and what we want to achieve in life.
How to foster clarity of values?
In ACT therapy, therapists guide clients in exploring their personal values, helping them identify what is truly meaningful and relevant to them. Reflection, visualization, and dialogue exercises are used to clarify each individual's core values and establish goals and actions consistent with those values. The connection with values is essential for motivation and commitment in therapy and in everyday life.6. Committed action
The last pillar of Acceptance and Commitment Therapy is committed action, which refers to committing to actions consistent with our personal values and goals, despite the difficulties or barriers that may arise in the way. Committed action involves acting consciously and deliberately, continually choosing actions that bring us closer to what is important to us in life.
When we commit to action based on our values, we can overcome fear , the doubt and avoidance that often hold us back and prevent us from moving toward a full and meaningful life. Committed action invites us to take concrete and significant steps toward our goals, even if those steps are small or involve some risk.
How to encourage committed action?
In therapy In ACT, therapists work with clients to set clear, meaningful goals based on their personal values, and to plan concrete, realistic steps toward those goals. Self-efficacy and resilience are encouraged to overcome difficulties and challenges that may arise in the change process. Committed action is the means to translate values into concrete and meaningful actions in the life of each individual.
In conclusion, the six pillars of Acceptance and Commitment Therapy (acceptance, defusion, contact with the present moment, observing self, clarity of values and committed action) form a solid and coherent framework to guide therapeutic practice and promote the psychological and emotional well-being of individuals. By integrating these principles into daily life, people can learn to accept their experiences as they are, engage with what is meaningful to them, and live a full and authentic life in line with their deepest values.