Acceptance & Commitment Therapy (ACT)

Acceptance & Commitment Therapy (ACT)

Hello Friends!

ACT Has 6 Core Processes in what is lightheartedly called The Act Hexaflex:

  • Contact with the present moment: Be Here Now
  • Defusion: watch your thinking
  • I’m Acceptance: open up
  • Self-as-context: the noticing self
  • Values: know what matters
  • Committed Action: do what it takes

Contact with the Present Moment

  • Flexibility paying attention to our experience in this moment: narrowing, broadening, shifting, or sustaining your focus, depending on what’s most useful
  • May involve consciously paying attention to the physical world around us or the psychological world around us, or both at the same time, connecting with and engaging in our experience


  • Learning to “step back”and separate or detach from our thoughts, images, and memories
  • We step back and watch our thinking instead of getting tangled up in it; we see our thoughts for what they are — nothing more or less than words or pictures We hold them lightly instead of clutching them tightly; we allow them to guide us, but not to dominate us


  • Opening up and making room for unwanted private experiences: thoughts, feelings, emotions, memories, urges, images, impulses, and sensations
  • Instead of fighting them, resisting them, running from them, we open up and make room for them
  • Allow them to freely flow through us — to come and stay and go as they choose, int heir own good time


  • There are two distinct elements to the mind: a part that thinks and a part that notices
  • When we talk about “the mind”, we mean that part of us that is thinking — generating thoughts, beliefs, memories, judgments, fantasies, plans, and so no
  • We don’t usually mean “the part that notices” : that aspect of us that is aware of whatever we’re thinking, feeling, sensing or doing in any moment


  • Desired qualities of physical or psychological action; in other words the4y describe how we want to behave on an ongoing basis

Committed Action

  • Taking effective action, guided by our values; this includes both physical action and psychological action
  • It’s all well and good to know our values but it’s only though action that life becomes rich, full and meaningful
  • As we take this action, a wide range of thoughts and feelings will show up, some of them pleasurable and others very painful
  • Committed action is “doing what it takes” to live by our values, even when that brings us difficult thoughts and feelings
  • Involves goal setting, action planning, problem solving, skills training, behavioral activation and exposure; laso includes learning and applying any skill that enhances and enriches life — from negotiation, communication, and assertiveness skills to self-soothing, crisis-coping, and mindfulness skills

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