The Association for Contextual and Behavioral Science website describes ACT as:"Developed within a coherent theoretical and philosophical framework, Acceptance and Commitment Therapy (ACT) is a unique empirically based psychological intervention that uses acceptance and mindfulness strategies, together with commitment and behavior change strategies, to increase psychological flexibility. Psychological flexibility means contacting the present moment fully as a conscious human being, and based on what the situation affords, changing or persisting in behavior in the service of chosen values. Based on Relational Frame Theory, ACT illuminates the ways that language entangles clients into futile attempts to wage war against their own inner lives. Through metaphor, paradox, and experiential exercises clients learn how to make healthy contact with thoughts, feelings, memories, and physical sensations that have been feared and avoided. Clients gain the skills to recontextualize and accept these private events, develop greater clarity about personal values, and commit to needed behavior change." To put it simply, ACT is a mindfulness based therapy that assists persons to take committed action towards their values utilizing metaphor, interventions, and mindfulness. It changed I THRIVE creator's life and is the basis of her underlying theorhetical structure as a mental health provider.
Acceptance and Commitment Therapy (ACT) incorporates the use of metaphor as a powerful tool to facilitate understanding and transformation. Metaphors in ACT serve as linguistic bridges, allowing individuals to connect with complex psychological concepts in a more relatable and accessible manner. Since ACT focuses on accepting difficult thoughts and feelings while committing to values-driven actions, metaphors help convey these abstract principles in concrete terms. Metaphors create vivid images that resonate emotionally, aiding individuals in grasping and internalizing the therapeutic concepts. By employing metaphors, ACT not only enhances comprehension but also engages the imagination, fostering a deeper, more personal connection to the therapeutic process and encouraging meaningful behavioral change.
Learn a little more about The Six Core Principals of Acceptance and Commitment Therapy and try out a few of our favorite metaphors and guided ACT exercises below:
We are not our thoughts.
Self as Context
Self as Context may be defined as the realization that we are not our thoughts or feelings, and rather, we are the observer of these thoughts and feelings. It may be likened to the observing or transcendent self that is sought to be developed in many meditation and wisdom traditions. It may also be likened to the concept of flow, or in other words, the experience a person may have when becoming fully engaged in a given activity, mode of expression, task etc.
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Becoming the observer.
Cognitive Defusion involves the process of attending to our ongoing thoughts and feelings and choosing to observe them rather than to automatically believe or act on them. This act of observing one's thoughts can liberate an individual from mental suffering by assisting them to weaken the links a person may have between their bothersome thoughts and emotions. In this way we choose our actions rather than automatically believing or acting on one's thoughts.
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Let life be as it is while working toward what you want.
Experiential Acceptance is practicing non-judgmental awareness of internal and external events. Through acceptance and the letting go of the things we can't control, we can choose to focus instead on what we can. When we accept reality as it is, rather than fighting it, this reserves our energy to focus on taking action in our valued direction and toward our goals, rather than getting stuck in the mire of negative thoughts, feelings, and emotions.
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Moment to moment to moment.
Present Moment Awareness
Present Moment Awareness is the process of getting in touch with the experiences happening in the present moment. From this mindful space a person can embrace the experiential exercises that are often particularly transformative in Acceptance and Commitment Therapy. Being grounded and in the now creates the freedom for a person to chart their own course rather than be controlled by negative thoughts, feelings, or emotions.
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What gives your life meaning and vitality.
Defining Values or what is most important to an individual, involves the process of connecting to what matters on a deeper level. When we live in alignment with our values, we feel good. When we know our values, it makes it possible to steer our course toward a more purposeful direction. While values may shift and be redefined over time, they're generally pretty stable and something we can continue to work toward across a lifetime
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Transform your values into action and life begins to align.
Committed Action embodies taking active steps towards one's valued direction and goals in life. When we actively move toward a valued direction rather than one that's ruled by avoidance of negative thoughts or feelings, we experience more joy and vitality in our lived experience. When we fall off course a values check gets us back on track and continued committed action toward one's valued direction will eventually bring us home.
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Sometimes all we need is a little change in perspective.
Miscellaneous Metaphors & Digital Media
A metaphor is a figure of speech that involves describing one thing in terms of another to draw a comparison, often highlighting similarities between the two. They are powerful tools of great therapeutic value.
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