The primary goal of ACT is to increase psychological flexibility through mindfulness and acceptance processes. This allows a person to be more present in the moment and behave in ways that are aligned with personal goals and values. To accomplish this higher level of psychological flexibility, Acceptance and Commitment therapy relies on six core processes.

Acceptance

Contrary to popular belief, acceptance isn’t about agreeing with or being okay with what you’re experiencing, but rather it’s a mindset in which you allow unpleasant emotions to occur instead of always trying to avoid them. In other words, you’re accepting of the fact that you may have anxiety or pain in your life and therefore you won’t go out of your way to avoid it or miss out on other positive experiences because of it.

Cognitive Defusion

The concept of cognitive defusion means that you can see your thoughts from a different perspective and prevent words (even if they are just in your own mind) from influencing your behavior. People who struggle with anxiety, depression, and eating disorders can benefit from cognitive defusion as it shows them how to acknowledge their thoughts without getting completely caught up in them.

Being Present in the Moment

Mindfulness is another way to describe being present in the moment. A core concept in ACT, mindfulness teaches people how to be fully engaged in everything they do. This includes allowing yourself to feel painful thoughts and feelings instead of trying to control or repress them. While it might seem counterintuitive, acknowledging what you’re feeling frees yourself from fearing those unwanted thoughts and emotions thereby lessening the impact they have on your life.

Self as Context

The concept of self as context involves being aware of one’s thoughts, feelings, and experiences without becoming attached to them. People simply become an observer of their own selves. In other words, it’s possible to step back and observe what is happening within you, and when you do, the unwanted emotions and sensations you feel no longer control your actions.

Values

Values are the fundamental beliefs that guide or motivate your actions. They reflect what you care about most and help steer your behaviors. Unlike goals which are defined by a particular time frame, values have no limit and therefore drive past, present, and future actions. With respect to Acceptance and Commitment therapy, individuals learn to identify the things that give their life meaning so they can focus their behavior in a way that is more value-based instead of one that is driven by fear or avoidance.

Committed Action

Choosing effective actions and behaviors that are in line with established values is the key to achieving a rich and fulfilling life. Although values-guided action is not without its ups and downs — there will still be unwanted or painful thoughts and sensations to experience, but committed action means you are consistently making a conscious decision to move in a direction that offers greater meaning.