Willingness #

In Acceptance and Commitment Therapy (ACT), acceptance refers to the willingness to experience and make room for uncomfortable or unwanted thoughts, feelings, and sensations, without trying to avoid, control, or eliminate them. Acceptance does not mean approval or liking of the experiences, but rather a willingness to acknowledge and observe them with openness, curiosity, and compassion.

Goal #

The goal of acceptance in ACT is not to eliminate painful experiences, but to help individuals learn to relate to them in a different way, so that they can respond to them more effectively and live a values-driven life. By accepting their internal experiences, individuals can reduce their struggle with them and create more space for behaviors that are consistent with their values.

Psychological flexibility #

ACT also emphasizes that acceptance is not the only goal of therapy, but it is an essential step towards developing psychological flexibility and making meaningful changes in life. The other core processes of ACT include values clarification, mindfulness, cognitive defusion, and committed action, which work together to help individuals live a more fulfilling life.

ACT Requires Practice #

Acceptance and Commitment Therapy is, above all, a practical approach to mental health and well-being. While understanding the principles of ACT may bring you some clarity and offer potential avenues forward, direct and repeated action is the only path toward psychological flexibility, the ability to acknowledge and productively deal with difficult thoughts and feelings. Thus, it’s essential to apply these techniques in your everyday life. They take little time to practice—from 30 seconds to five minutes a pop—and arm you with permanent tools for dealing with unwanted thoughts. It’s a good time investment.