Acceptance & Commitment Therapy (ACT)

Acceptance and Commitment Therapy (ACT) is a type of third-wave Cognitive-Behavioural Therapy (CBT) that focuses on increasing psychological flexibility. Unlike traditional CBT, which aims to change negative thoughts directly, ACT acknowledges that uncomfortable thoughts and feelings are natural and unavoidable. Controlling or eliminating these feelings can often lead to increased difficulties and suffering. Instead of focusing on changing internal experiences, ACT teaches clients to notice and accept uncomfortable experiences with less judgment and distress.

By learning skills to better accept their thoughts and feelings, clients can free up mental energy and focus on taking action in line with their values. ACT helps clients identify core values (what matters), such as honesty, kindness, or creativity, and then take steps to live in accordance with these values.

ACT involves six core processes, often described in a model called the hexaflex:

  • Illustration of a clock face with an arrow circling around it, indicating time or a cycle.

    1. Contact with the Present Moment:

    Improving the ability to be present in one’s life, paying attention to what’s happening right in front of us.

  • Simple line art of a heart and brain combined, depicting the concept of love and logic.

    2. Acceptance:

    Learning to accept thoughts and feelings with less judgment and fewer attempts to control discomfort.

  • Two blue curved arrows forming a circle on a black background, symbolizing synchronization or refresh.

    3. Defusion:

    Creating greater psychological distance from oneself and uncomfortable thoughts and related experiences.

  • Outline of a human profile with a heart and plant inside, symbolizing mental growth and love.

    4. Self-As-Context:

    Recognizing that ‘we’ are more than the sum of our thoughts and experiences

  • Line drawing of a raised fist with lines indicating power or strength.

    5. Values:

    Identifying and clarifying personal values helps guide behaviour and decision-making.

  • Blue circle with a checkmark inside on a transparent background.

    6. Committed Action:

    Taking action in line with one's values, even when it's difficult or uncomfortable.

The fundamental goal in ACT is to enhance psychological flexibility, increasing clients’ ability to be present in their lives open up to uncomfortable experiences, and do what matters most to them.

WG Psychology and our ACT psychologists in Toronto are ready to support you in your journey to well-being. Feel free to contact us to learn more!

Animation of multiple hands doing a group fist bump, symbolizing teamwork and unity, on a black background.