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Give yourself permission to not be good at everything. Observe your weaknesses but take note of your strengths.

Some acceptance strategies include: Letting feelings or thoughts happen without the impulse to act on them. ACT invites you to accept the reality and work with what you have. In this sense, asking why can leave you helpless. Obsessing, worrying and playing things over and over keep you stuck. Committed action: Setting goals according to values and carrying them out responsibly.Īcceptance: Whether it be a situation you cannot control, a personality trait that is hard to change or an emotion that overwhelms, accepting it can allow you to move forward. Values: Discovering what is most important to oneself. Observing the self: Accessing a transcendent sense of self, a continuity of consciousness which is unchanging.

Contact with the present moment: Awareness of the here and now, experienced with openness, interest, and receptiveness. Acceptance: Allowing thoughts to come and go without struggling with them. Cognitive defusing: Learning methods to reduce the tendency to verify thoughts, images, emotions, and memories. ACT commonly employs six core principles to help clients develop psychological flexibility. And the healthy alternative is to ACT: Accept your reactions and be present, Choose a valued direction, Take action. As a simple way to summarize the model, ACT views the core of many problems to be due to the concepts represented in the acronym, FEAR: Fusion with your thoughts, Evaluation of experience, Avoidance of your experience, Reason-giving for your behavior. The core conception of ACT is that psychological suffering is usually caused by experiential avoidance. Acceptance and Commitment Therapy (ACT) is a type of psychotherapy that helps you accept the difficulties that come with life. The approach was originally called comprehensive distancing. Fears – acceptance and commitment therapyĪcceptance and commitment therapy – is a form of psychotherapy commonly described as a form of cognitive-behavior therapy or of clinical behavior analysis (CBA). It is a psychological intervention that uses acceptance and mindfulness strategies mixed in different ways with commitment and behavior-change strategies, to increase psychological flexibility.