A Concise Guide to Acceptance and Cognitive Therapy: ACT for Beginners

SESSION 1: 6 Principles of Acceptance and Cognitive Therapy (ACT)

Are you struggling with rumination, avoidance behaviors, and difficulty in making decisions? If yes, you may benefit from a brief intervention namely Acceptance and Cognitive Therapy (ACT) that combines cognitive and behavioral techniques with mindfulness practices. This approach helps individuals accept their thoughts and emotions and take action towards their values and goals.

If you are not so sure, please keep in mind that ACT is a powerful tool for those who have struggled with traditional therapy methods and are seeking a more proactive and meaningful approach to improving their mental health. It can be particularly helpful for people who have a hard time letting go of negative thoughts and tend to overthink things, avoid certain situations, and find it challenging to make choices.

Now, let’s try to understand yourself a little bit first before we can move on.

Worksheet 1: Brief Experiential Avoidance Questionnaire

Download here for full material worksheet

In a world where mental health is becoming an increasingly important issue, Acceptance and Cognitive Therapy (ACT) is gaining popularity as a revolutionary approach to managing mental health challenges. This unique psychotherapy approach combines cognitive and behavioral techniques with mindfulness practices to help individuals accept their thoughts and emotions and take action towards their values and goals. ACT has been hailed by mental health professionals as a game-changer, offering individuals a practical and meaningful way to manage their mental health challenges. The approach emphasizes the importance of accepting difficult thoughts and emotions rather than trying to control or avoid them. This can be achieved through mindfulness practices, which help individuals become more aware of their thoughts and emotions without judgment. Identifying personal values is also a key component of ACT. By aligning actions with values, individuals can develop a greater sense of purpose and fulfillment, leading to improved mental health and well-being.

Most importantly, Acceptance and Commitment Therapy (ACT) is based on a set of six core principles that guide the therapeutic process. These principles are:

1.Cognitive Defusion: This principle involves learning to identify and detach from negative thoughts and feelings. By developing cognitive defusion skills, individuals can gain distance from their thoughts and emotions and reduce their impact on their behavior.

2.Acceptance: ACT emphasizes the importance of accepting difficult emotions and experiences as a part of life. Rather than trying to avoid or control these experiences, individuals learn to be present with them and work through them.

3.Contact with the Present Moment: ACT emphasizes the importance of being present and fully engaged in the current moment. This involves developing mindfulness skills and learning to focus on the present rather than dwelling on the past or worrying about the future.

4.Values: ACT helps individuals clarify their values and identify what is most important to them in life. By aligning their behavior with their values, individuals can create a sense of purpose and meaning in their lives.

5.Committed Action: This principle involves taking action that is in line with one's values. By making a commitment to act in a way that is consistent with their values, individuals can create positive change in their lives.

6.Self-as-Context: This principle involves recognizing that the self is more than just one's thoughts and feelings. By developing a broader sense of self and recognizing the ever-changing nature of the self, individuals can become more flexible and adaptable in their behavior.

Overall, these principles work together to help individuals develop psychological flexibility and create positive change in their lives. Further than that, it is vital to note that self-practice is not a substitute for working with a trained mental health professional, unless you have been trained and practiced with counselling plans. In case that you are really struggling with significant emotional or behavioral issues, it is important to seek out professional support. With commitment and dedication, however, practicing ACT on your own can be a helpful tool for developing greater psychological flexibility and living a more meaningful life.

References:

Blackledge, J. T. (2007). An introduction to Relational Frame Theory: Basics and applications. The Behavior Analyst Today, 8(3), 267-280.

Bricker, J. B., & Tollison, S. J. (2013). The Brief ACT Treatment Manual: The Acceptance and Action Questionnaire-II (AAQ-II). Available at: https://contextualscience.org/docs/brief_act_treatment_manual

Gámez, W., Chmielewski, M., Kotov, R., Ruggero, C., Suzuki, N., & Watson, D. (2014). Brief Experiential Avoidance Questionnaire [Database record]. Retrieved from PsycTESTS. doi: http://dx.doi.org/10.1037/t29842-000

Gámez, Wakiza, Chmielewski, Michael, Kotov, Roman, Ruggero, Camilo, Suzuki, Nadia, & Watson, David. (2014). The Brief Experiential Avoidance Questionnaire: Development and initial validation. Psychological Assessment, Vol 26(1), 35-45. doi: 10.1037/a0034473

Harris, R. (2006). Embracing your demons: an overview of Acceptance and Commitment Therapy. Psychotherapy in Australia, 12(4), 70-76.

Hayes, S. C., Strosahl, K. D., & Wilson, K. G. (2012). Acceptance and Commitment Therapy: The Process and Practice of Mindful Change. Guilford Press.

Luoma, J. B., Hayes, S. C., & Walser, R. D. (2017). Learning ACT: An Acceptance and Commitment Therapy Skills-Training Manual for Therapists. New Harbinger Publications.

Twohig, M. P., & Whittal, M. L. (2016). Acceptance and commitment therapy: A review of the empirical literature supporting its efficacy. Journal of clinical psychology, 72(7), 1-18.

SESSION 2: What are your worries and concerns?

Do you find yourself constantly worrying and feeling anxious about things in your life? Do your concerns consume your thoughts and prevent you from enjoying the present moment? If so, you're not alone. Many people struggle with worries and concerns that can negatively impact their mental health and overall well-being.

As we mentioned in the previous session that ACT is a form of therapy teaching individuals how to accept their difficult thoughts and emotions, while also committing to taking actions that align with their values and goals. It is based on the idea that trying to avoid or control difficult thoughts and feelings can actually make them worse, and that accepting them can lead to greater psychological flexibility and improved mental health. Before going through a counselling plan with a therapist, you may be asked several questions and a couple of questionnaires aiming to understand challenging behavior symptoms and develop an effective treatment plan.

Now, let’s continue to learn about yourself a little bit first before we can move on.

1.Can you tell me more about the challenges you have been experiencing lately?

2.How do these challenges impact your daily life?

3.Can you describe the thoughts and feelings you experience during difficult moments?

4.What coping strategies have you tried in the past to manage these challenges?

5.How effective have these strategies been for you?

In summary, the main issue or problem is:

And how it is affecting my life:

Regardless of what your problem is – whether it is a physical illness,