As schools in the UK begin returning to the classrooms and we all start getting back into those ‘normal’ routines we thought it would be a fun idea to challenge ourselves to create the A-Z of ACT, 26 key concepts and phrases that we can all use to enhance our therapy outcomes, using the core principles of ACT.
A – Acceptance
The willingness to experience thoughts and feelings without trying to change or avoid them.
B – Behavioural activation
Engaging in activities that align with personal values to improve mood and reduce avoidance.
C – Creative hopelessness
The process of recognising and accepting the limitations of traditional strategies to control or avoid emotional pain. It involves embracing the understanding that trying to eliminate or suppress difficult thoughts and emotions often leads to more suffering. Creative hopelessness encourages the exploration of new ways to relate to our experiences and helps improve psychological flexibility. (See also our Creative hopelessness and ACT knowledge hub article)
D – Defusion
An approach used to change the way our clients interact with their thoughts, allowing them to observe thoughts without being controlled by them.
E – Experiential avoidance
The tendency to excessively avoid unwanted internal experiences, such as thoughts and feelings, which can lead to negative outcomes.
F – Functional contextualism
A philosophical approach that emphasises understanding behaviour in context, focusing on how the context a behaviour occurs in, influences the effect (or function) of that behaviour.
G – Gratitude
Practicing gratitude involves recognising and appreciating the positive aspects of life, which can enhance well-being and support a values-driven life.
H – Hexaflex
The way we present the six core processes of the ACT model including attention to the present moment, acceptance, defusion, self as context, values, and committed action. You can download the Hexaflex and more information from our ACT model resources page.
I – Intentional living (Committed action)
Taking proactive steps to pursue the important things in life and living in a way that is consistent with one’s values and goals.
J – Judgment
The process of evaluating thoughts and feelings; ACT encourages non-judgmental awareness.
K – Knowledge of self
Understanding one’s own thoughts, feelings, and values leads to enhanced self knowledge, which is a foundation for personal growth.
L – Language
The role of language in shaping behaviour and experiences; ACT emphasises the impact of verbal constructs.
M – Mindfulness
Bringing our attention and awareness to the present moment, observing thoughts, feelings, sensations, and the surrounding environment without judgement or attachment. Mindfulness involves being present and fully engaged in the moment, which is integral to ACT. Maybe try the “clouds in the sky” exercise, a mindfulness practice that helps to observe passing thoughts and emotions with a sense of detachment.
N – Noticing
Awareness of thoughts, feelings, and bodily sensations without attachment or judgment.
O – Observing self
The aspect of self that is able to observe our internal experiences, such as thoughts and feelings, without being defined by them.
P – Psychological flexibility
The ability to adjust to circumstances, manage life’s challenges, and dedicate oneself to actions while being mindful of present thoughts, emotions, and sensations, accepting them fully, even the uncomfortable ones, and aligning actions with personal values. (See also our Psychological flexibility knowledge hub article)
Q – Questioning
Questioning the usefulness of thoughts.
R – RFT
A psychological framework that seeks to explain complex human behaviour by focusing on how humans derive meaning and make sense of the world through relational responding. A nerdy but fascinating extension of behaviour analysis and acceptance and commitment therapy (ACT). You can read a more comprehensive introduction to RFT in our knowledge hub, or sign up to our free Frame x Frame course to learn more).
S – Self-as-context
The perspective of observing oneself from a distance, recognising that one is more than their thoughts and feelings.
T – Therapy
Therapy is a collaborative process where a trained professional helps individuals explore their thoughts, feelings, and behaviours to work towards improving their mental health and well-being. For individuals looking to refer for therapy please visit our psychological therapy page or contact us for more information.
U – Uniqueness
Recognising and honouring individual experiences and values in therapy.
V – Values
The process of identifying what is truly important to us, which informs goal-setting. These core beliefs and principles guide behaviour and decision-making in life
W – Willingness
The readiness to experience thoughts and feelings without avoidance, facilitating action toward values.
X – eXperiential Learning
Learning through experiencing and reflecting on personal thoughts and feelings.
Y – You-Can-Do-It Attitude
Believing in the ability to engage with our values despite the challenges we may face.
Z – Zen practices
Mindfulness techniques often integrated into ACT, promoting present-moment awareness.
We’d love to hear yours if there are any you think we have missed or should switch out. Interact with us on our social media channels or get in touch!
*Update: This post was very popular so we’ve created the list as a free A-Z of ACT download in our resources section!
