Acceptance and Commitment Therapy

When we start contemplating therapy, some of the most common thoughts we might have about ourselves are: How do I become better? Or what do I need to do to change? Or what can another person do in my life to change? After all, we are human beings and change is, in fact, a part of who we are.

We do so many things to become different - we learn how to read our parents' feelings and act accordingly as babies, we might learn to become quiet to not disturb them, we may learn to be disciplined to get work done in school or at work. So, it isn’t strange to expect to become different after attending therapy.

But here is the thing, not every part of us needs to be changed or can be transformed through therapy because it can make us hold a microscope to analyse our smallest actions and hyperfocus on becoming perfect (or making a situation perfect), which isn’t realistic. This is where Acceptance and Commitment Therapy comes in.

• What is Acceptance and Commitment Therapy?
• The Six Core Processes of Acceptance and Commitment Therapy (ACT)
• Who Benefits from Acceptance and Commitment Therapy?
• Reffrences

What is Acceptance and Commitment Therapy?

Acceptance and Commitment Therapy was developed by Steven C. Hayes during the 1980s and emerged from Behaviourist Approaches with an undercurrent of Cognitive processes.

Acceptance and Commitment Therapy is part of the third wave of behaviourism, and it supports accepting various psychological events and being open about different experiences, even those that are perceived as negative or irrational. This is an evidence-based intervention which aims to increase psychological flexibility, overall wellbeing and focus on broader life enhancements instead of only managing symptoms.

People who undergo this intervention are encouraged to remain open to their experiences, stay present in the moment (be mindful), and take actions that align with their values, even if it is emotionally and cognitively uncomfortable. Essentially, ACT combines its roots in behaviour change strategies with acceptance and mindfulness.

The Six Core Processes of Acceptance and Commitment Therapy (ACT)

Acceptance and Commitment Therapy includes six core processes, and these processes are meant to increase psychological flexibility, which could help us take actions regardless of our internal mindset.

1. Defusion - This process aims to change the way we relate or interact with a negative thought. One example/technique is to repeat the thought out loud again and again until it loses its initial meaning, or another example could be to label it as a way of thinking by saying “I am having a thought that…”. This is done to ultimately decrease the strength of how much we believe a negative thought or maybe how much we internalise it.

2. Acceptance - When we accept our negative thoughts, according to ACT, our aim is to embrace them without attempts to change them. It is encouraged to increase actions led by our values (other steps of ACT).

3. Mindfulness (Flexible Attention to present moment) - This therapy also encourages people to be mindful of their present circumstances in their surroundings and within themselves to avoid ruminating about the “what-if” scenarios. The focus is usually on using language to describe relevant details about our internal and external environments.

4. Self-as-Context - Many of us have ways we relate ourselves, others and our environments. Acceptance and Commitment Therapy focuses on three relational frames – “I vs You”, “Here vs There”, “Now vs Then”.

Self-as-context is a process to encourage ourselves to observe our inner and outer world (Self as an observer), being present. Self-as-context is a part of the processes mentioned above. This process also encourages people to observe as if from a distance, so they don't feel overwhelmed by any negative emotions that may arise.

5. Values - Our values are essentially qualities of our patterns of actions, and so becoming aware and understanding our values can help us plan actions that align with them. Therapists help clients choose life directions in various areas, such as family and career, while simultaneously encouraging them not to succumb to social demands, avoidance-based choices, or ruminating. The above four processes all contribute to finding values for a more fulfilling life.

6. Committed Action - ACT helps develop committed action based on values, and therapists can help in clinical setups through traditional behavioural approaches. Outside therapy, this process aims to build patterns of action that are value-driven. Therapists can provide homework and other behavioural therapy interventions to build goals and action plans.

These processes in ACT don’t happen in isolation; rather, they work together to help people develop flexibility, choosing to be present, accepting different parts of ourselves and changing behaviours that align with our values.

Who Benefits from Acceptance and Commitment Therapy?

Acceptance and Commitment Therapy can be effective for a wide range of psychological concerns like anxiety, depression, chronic pain management, substance use disorders and also stress (work or lifestyle related). This therapy is versatile and combines tried-and-tested methods of behavioural training, mindfulness, cognitive processes, and acceptance.

References

Harris, R. (2017). ACT for Adolescents. https://www.actmindfully.com.au/upimages/Making_Self-As-Context_Relevant,_Clear_and_Practical.pdf

Hayes, S. C., Strosahl, K. D., & Wilson, K. G. (2012). Acceptance and Commitment Therapy: The process and practice of Mindful change [Book]. The Guilford Press. http://students.aiu.edu/submissions/profiles/resources/onlineBook/N8Z3q9_1609189620.pdf

ManipalCigna. (2024, September 9). Acceptance and Commitment Therapy (ACT): Benefits and techniques | ManipalCigna. ManipalCigna. https://www.manipalcigna.com/wellness/wellness-bites/emotional-health/what-is-acceptance-commitment-therapy

P, A. S., & S, G. (n.d.). Acceptance and commitment therapy and psychological well-being: A narrative review. Cureus, 17(1), e77705. https://doi.org/10.7759/cureus.77705

The six core processes of ACT | Association for Contextual Behavioural Science. (n.d.). Retrieved June 23, 2025, from https://contextualscience.org/the_six_core_processes_of_act

Zhang, C.-Q., Leeming, E., Smith, P., Chung, P.-K., Hagger, M. S., & Hayes, S. C. (2018). Acceptance and commitment therapy for health behaviour change: A contextually-driven approach. Frontiers in Psychology, 8, 2350. https://doi.org/10.3389/fpsyg.2017.02350