This set of videos is taken from our ACT basics series on our YouTube channel and Dr Joe Oliver talks through each of the six processes of acceptance and commitment therapy (ACT) individually.
These are (in no particular order):
- acceptance,
- defusion,
- self as context,
- the present moment,
- values,
- and committed action.
Acceptance
Acceptance is about being open to experiencing difficult thoughts and emotions without trying to change, avoid or control them. It encourages us to accept and embrace thoughts and feelings as they are, rather than trying to suppress or change them.
Defusion
Defusion involves creating distance from thoughts, allowing us to observe and notice them without being ruled by them. Defusion encourages us to see thoughts as simply thoughts, not facts, and nor do they represent reality. This shift in perspective is powerful to reduce the impact of harmful thoughts and offers greater mental flexibility.
Self as context
Self as context encourages us to notice thoughts and feelings without attaching a judgment or value to them. It involves understanding oneself as the context in which these thoughts and feelings occur. The video also breaks down the three aspects of the self; self as content, self as context and self as process. It’s about being a mindful observer of our experiences rather than getting caught up in them.
Attention to the present moment
Paying attention to their current environment is about immersing ourselves in the present moment and observing everything happening around us. This concept is all about focusing on the here and now, rather than dwelling on the past or worrying about the future.
Values
Values in the ACT model refer to what is truly important to us. It’s about understanding what matters most and then living a life that aligns with our core values. This part of the model helps us consider our personal values and use them as a guide for our decisions and actions.
Committed action
Committed action involves taking proactive steps to pursue the important things in your life. Committed action is how we make a conscious effort to live a value-driven life using the skills and understanding we’ve acquired from the other five steps in the model.
ACT’s main focus is to increase psychological flexibility in order to promote meaningful behaviour change through the use of these six core processes. To learn more about ACT, browse our resources,visit our knowledge hub or maybe sign up to our FREE Introduction to ACT course.
DR JOE OLIVER is founder of Contextual Consulting, and a consultant clinical psychologist, Associate Professor and program director of the University College London CBT for severe mental health problems Post-Graduate Program.
