Acceptance and Commitment Therapy (ACT) overview and free resources

Hamish Morelli
3 days ago
4 min read

Updated: 22 hours ago

This blog post is for people wanting to get into the nitty gritty of Acceptance and Commitment Therapy (ACT), The Hexaflex, and the 6 Core ACT Processes. At the end of this article I have supplied my favourite ACT Therapy worksheets, websites and resources.

What is Acceptance and Commitment (ACT) therapy?

Acceptance and Commitment Therapy (ACT) is a person-centred and non-linear therapy modality that is scientifically validated as a robust therapy model (Gloster et al. 2020). Those with a Buddhist or contemplative background often find familiarness in ACT Therapy, as it places a strong focus on mindfulness and self-compassion.

Acknowledging human suffering is central to ACT therapy

ACT acknowledges that suffering is a part of life, and that humans flourish when they are in contact with their values, making space and room for difficult emotions. ACT seeks to target unhelpful experiential avoidance, which arises from reacting to unwanted thoughts, feelings, sensations or urges.

The Hexaflex: the 6 components of ACT therapy

ACT is organised around what is called the Hexaflex — six interconnected core processes that together support what ACT calls psychological flexibility. Rather than working through these in a fixed order, the non-linear nature of ACT means that clients and therapists move between them in whatever direction feels most relevant and alive.

Cognitive Defusion

The ability to 'unhook' from 'fusion' — excessively identifying with, attaching to, and compulsively ruminating on feelings, thoughts, beliefs, fears, anxieties, worries, urges and sensations.

Self as Context

The ability to step back and see yourself from an observer-self perspective — forever in change and flux — and be less identified with the self that is wrapped up in fusion with thoughts and feelings.

Values

The chosen qualities of action that guide behaviour, direction, and give meaning to life. Note: this is distinct from goals (which can be completed) and feelings (which fluctuate). Values are ongoing, ever-present patterns of acting.

Committed Action

The ability to commit to values-oriented behaviour — taking effective, flexible action guided by chosen values, rather than by avoidance of distress, fusion with thoughts, or rigid rules, even in the presence of difficulty.

Acceptance

The ability to actively and willingly make room for difficult or unwanted private experiences (thoughts, feelings, urges, sensations) as they are, without needless avoidance or struggle — allowing them to come and go without them dictating actions.

Attention to the Present Moment

The ability to flexibly and voluntarily direct awareness to here-and-now internal and external experiences — thoughts, feelings, bodily sensations, surroundings — rather than being lost in autopilot, rumination about the past, or worry about the future.

ACT Hexaflex diagram explained

The Hexaflex diagram attempts to illustrate that each of the 6 ACT core process are interrelated, impacting each other, i.e. greater cognitive defusion, helps to establish a more balanced view of the self, as well as to have greater contact with the present moment.

Acceptance and Commitment Therapy (ACT) hexaflex

Why is ACT therapy a Person Centred Therapy modality?

ACT therapy acknowledges that every person has different life experiences and therefore has differing personal values they would like to live more closely in alignment with.

ACT therapists help people to reflect on what may be hindering them from living the way they intend to live, and from a position of clarity of values and hopefulness, move towards committed action to live more of the life they would like to live.

This often involves unpacking what is getting in the way of their desired ways of being, which may involve working on skills of cognitive defusion, acceptance, attention to the present moment, and self-as-context. ACT's non-linear approach blends well with Carl Rogers' Person-Centred Therapy, as clients shape the therapeutic process in the direction they need, rather than the therapist.

What does ACT therapy presuppose?

Although ACT is a fantastic person-centred therapy modality, it does presuppose a particular paradigm — and for that reason, it may not be a perfect fit for everyone.

ACT presupposes that:

Human suffering is a natural part of life, and that it tends to be made worse when we resist the discomfort of difficult thoughts, feelings, sensations and urges. Through mindful awareness and acceptance, we become better able to stay present and connected to what matters most to us.
Each person carries their own unique struggles, values and aspirations.
Most of us feel most content when we are living in the present moment, in alignment with our values.
We need to feel hopeful and capable — able to pursue our dreams and aspirations through meaningful, effective action.
One of the key ways to return to the present moment and reconnect with our values is by noticing and working with the mind's tendency to ruminate or get 'hooked' on unhelpful patterns of thinking and acting.
Like any skill, these practices deepen over time — both through the work we do in therapy and through how we carry them into everyday life.

What can ACT therapy be helpful for?

ACT therapy is a widely studied and validated therapy modality and has been shown to be effective for grief, loss, anxiety, depression, trauma, PTSD, Autism and ADHD, people pleasing, OCD, and more.

This being said, ACT therapy isn't for everyone, and for this reason many therapists equip themselves with training in multiple therapy models. If you're unsure whether ACT feels like the right fit, it's always worth having an initial conversation with a therapist — a good therapist will be honest with you about whether their approach suits what you're looking for, and if not, will help point you in a direction that does.