Accepting conditions for what they are is probably our greatest challenge, because our surface-level mind is almost always active and almost always looks to the past for evidence of the apparent future. If you take time to contemplate it, you’ll realise that neither the future nor the past exists in reality. Our experience only exists now, all we have is this moment that seems to be both fleeting and yet eternal. Thinking creates the past and the future, and time is merely a social convenience. This is so well established in philosophy and science that it hardly needs discussion, and yet, our society and everyone in it is bound by thoughts of the future or the past, and rarely the present.
Developed from behavioural and cognitive therapies, Acceptance and Commitment Theory (ACT) (Hayes, 2006)1 emphasises the importance of being psychologically flexible. This includes the capacity to remain present and take action in accordance with one's values despite obstacles. Primarily employed in clinical contexts, ACT is now being applied in non-clinical settings, such as workplaces and sports, to help people improve performance, cope with stress, and support overall well-being.
The ACT model is grounded on six core psychological processes
Embracing thoughts, emotions, and physical sensations without attempting to suppress or avoid them is referred to as Acceptance.
Reframing thoughts as mental events rather than absolute truths is referred to as Cognitive Defusion.
Developing a mindful, present-focused awareness of the ongoing experience is termed as Being Present.
Understanding the concept of self-as-context involves recognising a consistent sense of self that observes thoughts and feelings without being controlled by them.
Defining personal Values helps in identifying what holds significance for an individual.
Engaging in actions aligned with one's values despite the presence of unwanted thoughts or emotions is known as Committed Action.
These strategies aim to enhance psychological adaptability, which is strongly correlated with improved mental well-being and achievements in various aspects of life (Kashdan & Rottenberg, 2010)2.
Kashdan and Rottenberg say that psychological flexibility spans a wide range of human abilities to: recognise and adapt to various situational demands; shift mindsets or behavioural repertoires when these strategies compromise personal or social functioning; maintain balance among important life domains; and be aware, open, and committed to behaviours that are congruent with deeply held values.
Applying ACT in Your Daily Work
Engaging in an Acceptance and Commitment Therapy (ACT) process may help you feel less overwhelmed in challenging situations and improve your ability to navigate your thoughts constructively. The core principle involves recognising that your thoughts and feelings are integral to who you are and committing to behaviours that align with your values. A professional will collaborate closely with you to help you achieve your goals, as ACT is highly individualised. Similar to other forms of intervention, you may encounter uncomfortable emotions or memories during the process. This is why it’s best to work with a trained ACT professional.
Free Resources
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Hayes, S. C., Luoma, J. B., Bond, F. W., Masuda, A., & Lillis, J. (2006). Acceptance and commitment therapy: Model, processes and outcomes. Behaviour research and therapy, 44(1), 1-25.
Kashdan, T. B., & Rottenberg, J. (2010). Psychological flexibility as a fundamental aspect of health. Clinical psychology review, 30(7), 865-878.
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