Understanding ACT: The Six Core Therapeutic Processes

Acceptance and Commitment Therapy (ACT) is a modern form of cognitive-behavioral therapy that helps individuals break free from the chains of their thoughts and emotions. If you’re a mental health enthusiast, psychotherapy beginner, or someone on a self-improvement journey, ACT can offer valuable insights and tools to help you lead a more meaningful life.

In this guide, we’ll explore the six core therapeutic processes of ACT and how you can apply them to your daily life.

What is the ACT “Hexaflex”?

The six core therapeutic processes in ACT are often represented in a diagram known as the “hexaflex.” This visual guide helps you remember each process and its function. Let’s explore each one in detail:

1. Contacting the Present Moment (Be Here Now)

Being present means consciously engaging with the moment at hand. It’s easy to get lost in past regrets or future worries, but true psychological presence requires attention to what’s happening now. This involves actively engaging with your surroundings, whether it’s the physical world or your inner psychological state.

Application Tip: Practice mindfulness exercises like deep breathing or body scans to anchor yourself in the present moment.

2. Defusion (Watch Your Thinking)

Defusion encourages you to “step back” from your thoughts and see them for what they are—just words or images. Instead of being entangled by them, watch them come and go like cars passing by.

Application Tip: Use phrases like “I’m having the thought that…” to distance yourself from your thoughts and reduce their power over you.

3. Acceptance (Open Up)

Acceptance involves making room for unpleasant feelings and experiences without trying to escape them. It’s about giving them space to exist without resistance.

Application Tip: When you experience discomfort, remind yourself that it’s okay to feel this way. Allow the feeling to be present without judgment.

4. Self-as-Context (Pure Awareness)

Distinguish between your “thinking self” and your “observing self.” While the thinking self generates thoughts and feelings, the observing self simply notices them.

Application Tip: Reflect on past experiences where you’ve observed your thoughts and emotions without judgment. Practice acknowledging the “you” that has remained constant throughout.

5. Values (Know What Matters)

Values are the qualities that define who you want to be and what you want your life to stand for. They act as a compass, guiding your actions towards a meaningful life.

Application Tip: Write down what truly matters to you—your values—and reflect on how your daily actions align with them.

6. Committed Action (Do What It Takes)

This involves taking action consistent with your values, even in the face of obstacles. It’s about moving in the direction your values point, regardless of the challenges that arise.

Application Tip: Set small, achievable goals that align with your values and take steps towards them every day, no matter how small.

Applying ACT in Your Life

Integrating ACT into your life is about consistently practicing these processes. Start by identifying which areas resonate most with your current challenges and focus on applying the relevant techniques. Over time, you’ll develop greater psychological flexibility and resilience.

If you’re interested in learning more about ACT or need personalized guidance, consider reaching out to a licensed therapist trained in ACT. They can provide support and insights tailored to your unique situation. By committing to these practices, you pave the way for a richer, more fulfilling life.