Acceptance and Commitment Therapy – in Simple Terms

Contents:

• What is Acceptance and Commitment Therapy?
• What exactly does the ACT approach offer to accept and take responsibility for?
• Acceptance and humility - what is the difference?
• Is Acceptance and Commitment Therapy one of the CBT methods or an independent approach?
• Psychological flexibility - what is it and what place does it occupy in the concept of ACT?
• How does psychological rigidity work?
• What issues does the ACT approach work with more effectively than CBT?
• What a session with an AST specialist looks like
• What exercises to try yourself

In this article, you will receive information on the key aspects of the topic. We will cover important points that will help you better understand the subject of discussion. Expect useful tips and recommendations, as well as in-depth analysis that will enrich your understanding of the topic. Read on to learn more.

• How does Acceptance and Commitment Therapy work?
• Humility and Acceptance - What's the Difference?
• How Does This Approach Differ from Cognitive Behavioral Therapy and Which One Should You Choose?
• What Are Psychological Flexibility and Rigidity?
• How Are the Sessions Held and What Exercises Can You Try on Your Own?

Psychologist and ACT trainer, accredited by ACBS. Co-founder of the Russian Association for Contextual-Behavioral Science and teacher at the Psychdemia School of Practical Psychology. Author of the Telegram channel "It's Good for the Soul", where he shares useful materials and recommendations on psychology and self-development.

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What is Acceptance and Commitment Therapy?

Acceptance and Commitment Therapy, known as ACT (Acceptance and Commitment Therapy), is a method of cognitive behavioral therapy (CBT). This approach focuses on developing mindfulness skills, enabling people to observe and accept their emotions. ACT helps clients manage internal conflicts, improving their ability to accept and act in accordance with their personal values. The main focus is on teaching people not to avoid unpleasant feelings, but to perceive them as a part of life, which contributes to a deeper understanding of oneself and an improvement in the psycho-emotional state.

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Mindfulness: definition, practices and paths of development

Mindfulness is a state in which a person is fully aware of their thoughts, feelings and The world around you in the present moment. This concept is actively used in psychology and meditation, and it helps improve quality of life, reduce stress, and increase emotional resilience.

There are many practices for developing mindfulness. One of the most popular is meditation, which allows you to focus on your breathing and observe your thoughts without judgment. Also useful are techniques for mindfully observing the environment, which helps enhance your perception of detail and improve concentration.

Developing mindfulness requires regular practice and patience. You can start with small periods of time, gradually increasing the time devoted to mindful practices. It is important to remember that mindfulness is not an end goal, but an ongoing process that requires attention and effort.

By introducing mindfulness into your daily life, a person can significantly improve their psycho-emotional state, increase productivity, and improve relationships with others. Mindfulness promotes a deeper understanding of oneself and one's needs, which ultimately leads to harmony and inner peace.

What exactly does the ACT approach offer to accept and take responsibility for?

The ACT postulate states that suffering is an integral part of human existence. Acceptance of suffering is a key element of this approach. Awareness and acceptance of one's experiences, including negative emotions and difficulties, allows people to better cope with life's challenges. This acceptance does not mean passivity; on the contrary, it opens the way to a more conscious and fulfilling life. By applying ACT methods, you can learn to manage your reactions to suffering and find meaning even in the most difficult situations.

Frightening thoughts, negative emotions, and illnesses are natural aspects of life that everyone faces. The ACT (Acceptance and Commitment Therapy) method offers a change in the approach to these experiences. Instead of wasting time and energy fighting the norm, ACT encourages focusing on how to invest your resources in achieving your goals and pursuing your values. This allows you not only to better cope with challenges but also to find a path to a fulfilling life based on your personal beliefs and interests.

In the context of ACT (Acceptance and Commitment Therapy), acceptance is an important aspect that is directly related to a person's commitment. Acceptance involves being aware and acknowledging one's thoughts, emotions, and life circumstances without trying to change or avoid them. Commitment, on the other hand, involves being open to experiencing these internal states, which allows people to better cope with difficulties and find new ways to achieve their goals. Thus, acceptance and commitment work in tandem to promote psychological well-being and development.

• Am I willing to continue doing what is important to me in order to be the person I want to be?
• Am I willing to go through pain and discomfort in order to live the life I want to live?

Commitment is a complex concept. The English word "commitment" does not have an exact translation into Russian. That's why ACT is sometimes translated as "Acceptance and Commitment Therapy" or "Acceptance and Commitment Therapy." It involves being willing to consciously choose your values ​​and stay true to your goals. It's important to keep your commitments to yourself, even when it's difficult and accompanied by strong emotions. This approach helps develop personal responsibility and strengthen inner resilience.

Acceptance and Humility - What's the Difference?

Humility is often perceived as a passive state, when a person faces difficulties, loses motivation, and gives up. In contrast, acceptance is an active process: I choose to face my fears, pain, and injustice, becoming aware of my goals and values. Suffering shouldn't be seen as an enemy; it can be a noisy neighbor with which one can learn to coexist, finding harmony in life. Acceptance does not mean inaction, but rather a step towards inner growth and awareness.

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Cognitive behavioral therapy (CBT) is an effective method of psychotherapy aimed at changing negative thoughts and behaviors. The basic idea of ​​CBT is that our thoughts influence our feelings and actions. By changing negative or distorted thoughts, positive changes in emotional state and behavior can be achieved.

The process of cognitive behavioral therapy involves identifying and analyzing destructive thoughts and developing new, more constructive thought patterns. This allows patients to better cope with various psychological problems, such as depression, anxiety disorders, and stress.

CBT offers practical tools and techniques that help people learn to manage their emotions and reactions. It focuses on current problems and how to change habitual patterns of thinking and behavior, making it especially useful for achieving rapid results.

Cognitive behavioral therapy is suitable for various age groups and can be used in both individual and group settings. Thanks to its scientifically proven effectiveness, CBT is becoming an increasingly popular choice for those seeking help in overcoming psychological difficulties.

Acceptance and Commitment Therapy - One of the CBT Methods or a Standalone Approach?

This text refers to cognitive behavioral therapy (CBT), in particular to the approach known as acceptance and commitment therapy (ACT). Although many ACT techniques are based on the principles of classical CBT, their goals and philosophical underpinnings differ significantly. ACT emphasizes acceptance of your thoughts and emotions, as well as mindfulness, which allows you to achieve a deeper understanding of yourself and your values.

Let's consider the "I am worthless" attitude and methods for correcting it in cognitive behavioral therapy (CBT). The main strategy for working with such beliefs is to rethink and change them. During therapy, the patient learns to identify negative thoughts, analyze their validity, and replace them with more rational and positive beliefs. This approach not only reduces the impact of destructive thoughts on everyday life, but also promotes self-confidence and improves overall emotional well-being. Correcting negative attitudes is a key element in CBT, which helps people gain new perspectives and a healthier view of their abilities.

• Check the thought for consistency with reality. What facts speak in favor of mediocrity, and which against? What achievements and failures have occurred?
• Explore cognitive distortions. Perhaps the person suffers from black-and-white thinking and sees only two poles: either the brightest success or complete failure.
• Find a more rational alternative to the problematic belief. Alternatively, expand the assessment system: instead of two extremes, use a talent scale of 100 points.
• Gain new experiences that refute this belief. Let's say, start a creative hobby, your own blog or channel, talk to your boss about a bonus, or change professions.

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Cognitive biases are systematic errors in thinking that affect our perceptions, judgments, and decision-making. These biases can arise from limitations of our minds, emotional factors, or social influences. Understanding cognitive biases is important for improving critical thinking and making more informed decisions.

There are many types of cognitive biases. For example, confirmation bias causes people to prefer information that confirms their existing beliefs and ignore contradictory information. The anchoring effect causes us to rely on the first piece of information we encounter, which can distort our subsequent perceptions.

Other examples include false consensus, where we overestimate how widely our beliefs are shared, and the Dunning-Kruger effect, where less competent people underestimate their level of knowledge, while more competent people overestimate their abilities.

Understanding the different types of cognitive distortions can help us avoid common thinking traps and improve our ability to make informed decisions. It is important to develop mindfulness and critical thinking to minimize the impact of these distortions on our lives.

ACT focuses not on the truth of statements, but on their usefulness and effectiveness. The important question is whether the thought contributes to my well-being and actions. For example, the attitude “I am worthless” may limit my freedom of action. In this case, you can consider the ACT framework, which will help you reframe negative beliefs and direct them toward improving the quality of your life.

• Detach yourself from the negative thought so that it stops guiding your behavior. Don’t give up on difficult work and your own projects because of an inner voice that whispers, “It won’t work.”
• Strengthen contact with your true values ​​​​to move in your chosen direction. If you want career fulfillment, you need to take action: show initiative, take on important projects, participate in competitions and grants, and be visible.
• Reinforce the skill of untangling. Master the tools of observing thoughts and feelings as a random set of words and pictures in your head. Do not exaggerate their significance and influence on yourself.

Psychological flexibility - what is it and what place does it occupy in the concept of ACT?

Psychological flexibility is the ability to act in accordance with your values, despite the presence of painful thoughts and feelings. This important competence is a key goal in acceptance and commitment therapy (ACT). Developing psychological flexibility helps people better cope with difficulties, improves overall psycho-emotional state, and contributes to the achievement of personal goals.

Flexibility helps us overcome fears and continue to act even in difficult situations when anxiety, irritation, or sadness try to overcome us. For example, instead of staying home and waiting for a panic attack, you can confidently take the subway or visit a cafe. This approach not only helps you cope with negative emotions but also develop your own resilience, which in turn contributes to an improved quality of life and psycho-emotional state. Flexibility in behavior and thinking opens up new opportunities and helps us adapt to changing conditions. Psychological resilience consists of six key skills, usually represented in a hexagonal shape known as the "hexaflex." This concept includes important skills that help adapt to life changes and stressful situations.

How does psychological rigidity work?

Limitation A person's limited range of behavioral options leads to a reduction in the space for new experiences. This state prevents movement toward goals, forcing one to remain stagnant, paralyzed by fears and pain. It is important to recognize that such limitations can hinder personal growth and development. Overcoming fear and pain opens doors to new opportunities and helps achieve goals.

Rigidity is formed through cognitive fusion and the avoidance of emotional experiences. This process leads to difficulties in adapting to new situations and limitations in personal growth. Understanding these mechanisms can help overcome rigid thinking and promote a more flexible perception of the world.

• Cognitive fusion forces one to believe one's thoughts as truth: "It's obvious that I really am a mediocre person. I won't even apply for this project. I'll be rejected anyway." This thought directly blocks action.
• Avoiding experiences is also not harmless. Emotions and sensations that we systematically ignore eventually become so unbearable that we sacrifice quality of life just to avoid facing them. For example: "I'm so anxious about a project, my heart is pounding—I'd rather have a drink and forget about it." Avoidance brings short-term relief, but ultimately narrows the range of behavior and hinders development.

For what issues is ACT more effective than CBT?

ACT and CBT do not have clear, proven advantages over each other. The choice of therapy method often depends on the therapist's philosophy and approach. If you are new to therapy, it is recommended to undergo trial sessions with specialists working in both fields. This will allow you to determine in practice which approach is most relatable and effective for you.

People with a wide range of experiences and problems seek ACT (Acceptance and Commitment Therapy). They often have numerous books read, participated in marathons, and years of therapy under their belt. Some of them may have impressive medical records, yet none of this brings the desired results. Among these clients, you can find people with chronic pain, unexplained symptoms, and significant traumatic experiences. ACT offers a new approach to mental health, focusing on acceptance of one's feelings and mindfulness, which helps clients cope with their internal difficulties and find a path to a better quality of life.

ACT (Acceptance and Commitment Therapy) embraces the concept of creative hopelessness. The psychologist helps the client realize that there is no hope for instant relief from suffering. Attempts to fight one's own thoughts and emotions often prove ineffective. While this may seem pessimistic, such attitudes do not imply despair or resignation, but rather emphasize conscious choice. Recognizing one's own hopelessness allows people to accept their feelings and thoughts, which fosters inner acceptance and movement forward.

I choose to let go of control and stop trying to change myself. This decision frees up significant resources, opens up new opportunities for creativity, and allows one to discern one's true desires. Letting go of constant struggle is a difficult task, especially for those who have been accustomed to it throughout their lives. However, in some cases, a complete change of direction becomes necessary. This is a step toward inner peace and self-acceptance, which can lead to new achievements and a deeper understanding of oneself.

What an ACT session looks like

Acceptance and Commitment Therapy is an adaptive method that can vary significantly depending on the therapist's style. Cognitive behavioral therapists typically use a more structured approach, using charts, journals, and setting specific goals and objectives to achieve results. This method focuses on accepting current circumstances and taking responsibility for one's actions, which promotes personal growth and an improved quality of life.

ACT (Acceptance and Commitment Therapy) incorporates many human aspects, contemplative practices, and deep engagement with emotions. For some clients, a session may be a gentle conversation with long pauses aimed at exploring issues of self-determination. In other cases, therapy takes on a lighter tone, manifested through humor and playful techniques that help separate negative thoughts. The therapist can joke and improvise with the client, which helps to weaken the mind and its traps. This approach makes ACT a unique and effective tool in psychotherapy, allowing people to find harmony and self-confidence.

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Art therapy is a method of psychological assistance based on the use of artistic creativity to achieve therapeutic goals. In psychology, art therapy is viewed as an effective means of self-expression and exploration of the client's inner world. This approach allows people who experience difficulties with verbal communication to express their emotions and experiences through various forms of art, such as painting, sculpting, music, or dance. Using art therapy, specialists help clients not only cope with emotional issues but also develop self-awareness and self-regulation skills. The process of creating art helps relieve stress, improve mood, and increase self-confidence. Art therapy can also be useful when working with children, allowing them to freely express their feelings and experiences in a safe environment. Scientific research confirms that art therapy can be effective in the treatment of various mental disorders, such as depression, anxiety disorders, and post-traumatic stress disorder. This method is becoming increasingly popular in clinical practice and is used in both individual and group therapy.

Thus, art therapy is a valuable tool in the field of psychology, helping people find new ways to self-expression and overcome internal barriers.

What exercises to try yourself

When you are immersed in your thoughts and emotions, and you find it difficult to talk about them, ACT specialist Russ Harris suggests the exercise "Anchoring." This exercise helps to create internal support in difficult moments. It is important to remember that an anchor will not stop the storm, but it will give you fortitude and support until the storm passes. Using this method can significantly improve your emotional state and help you cope with negative experiences.

This exercise has three main steps.

• Acknowledge everything that is present in the moment - both inside and outside. Remember the children's game "Freeze the Sea": stop in the position and spot where you are, and listen to your body's signals. Do you feel tension, fatigue, a dull ache? Does your clothing feel comfortable against your skin? Are you wincing or smiling? Are you slouching or sitting upright? How are you breathing? From your body, go inward. Is there shame, guilt, anger, sadness, envy, excitement, anxiety? Accept these feelings as you accept physical sensations. Notice them and don't argue with them. Re-establish contact with your body. Wiggle your fingers, open and close your fists, stretch. This is not a workout or stretching. The goal is to be curious and remember that the body can be free. Play with your facial expressions, dance, bend as you please. Remember that even if you feel hurt, scared, and anxious inside, you retain physical control and can manage your body.
• Engage yourself with the outside world. Look around: what objects, colors, textures, and sizes do you see around you? Do you hear creaking, meowing, the hum of the microwave, music, or birdsong? Smells, temperatures, the tactile sensations of touching objects—imagine you're an alien in a human museum, and you're interested in literally everything.

Don't be distracted by your feelings or suppress anxious thoughts. The anchoring technique allows you to realize that you're still actively participating in life, even when an emotional storm is raging inside you. You can continue to do important things despite fear, anger, sadness, or helplessness. This approach helps you maintain inner balance and focuses your attention on meaningful tasks, allowing you to find support during difficult times. Imagine opening your eyes and hearing a radio station called "Hopelessness FM" playing in your head. Since childhood, you've been accustomed to this station, which shapes your outlook on life. However, "Hopelessness FM" broadcasts exclusively about your failures, setbacks, and disappointments, 24 hours a day, every day. It's important to consider whether you want to continue listening to this negative station or whether it's time to switch to something more inspiring and positive. The choice is yours: remain captivated by negative thoughts or free yourself from them and discover new opportunities.