What is ACT
Acceptance and Commitment Therapy, (ACT), is based on a theoretical foundation called Relational Frame Theory, (RFT). Simply put, RFT is about how people use language and how our linguistic and cognitive abilities develop and are learned.
Although language is important for communication, it can also contribute to mental health issues and suffering. It is a newer form of therapy with roots in Cognitive Behavioral Therapy,(CBT), but with a clear focus on living in the present.
Relation to CBT
It has much in common with CBT, but is based on the idea that thoughts and learned behaviors should not be replaced, rather accepted. It works by helping individuals live according to their own values to enhance their quality of life and create greater psychological flexibility.
Like CBT, ACT considers behaviors to be learned. Mislearned behaviors can lead to psychological distress, and by making them visible, the suffering can be reduced.
It differs from CBT in that it does not focus on relearning behaviors or replacing them with something else. Instead, ACT aims to create distance from emotions, thoughts and behaviors to be able to accept them, even when they are difficult.
It is about understanding and accepting that sorrow and unpleasant situations are part of life. By distinguishing between behaviors, thoughts and emotions, we can identify what brings meaning and value in life and live accordingly.
What ACT is used for
It has been shown to be effective in treating depression, stress and anxiety as well as for individuals living with chronic pain.
The goal is not to change what cannot be changed, but to accept it and live as well as possible despite difficulties. By practicing mindfulness, we can learn to pay attention to the present and become aware of how it feels in the moment.
Defusion
An important part of this is defusion, which means creating distance from thoughts. They are not seen as truths but as suggestions. An automatically occurring thought in a given situation is not necessarily true – it is just a thought.
Understanding and accepting this distinction is central to this method.
ACT as a life philosophy
It focuses on linguistic ability to disarm and de-dramatize thoughts and emotions. Therefore, it is often viewed more as a life philosophy rather than a strict therapeutic method.
It is also used in the workplace to help employees manage stress and imbalance. This is why it is sometimes called Acceptance and Commitment Training , as it is not always a therapy form in the conventional sense.
With the help of specific methods, you can manage and accept unpleasant emotions, which creates better opportunities to focus on life’s true values and reach your full potential – both personally and professionally.
Identify your values
An important part of it – what creates meaning and joy in life.
These can be:
- Spending time with family
- Helping others
- Creating added value for you and your family
- Grow personally and, or at work
When more positive experiences cross our path, negative thoughts tend to weaken.
My role
ACT therapy and training differ from traditional psychotherapy and psychology. As a coach, I work with Acceptance and Commitment Training, where I help you increase your psychological flexibility through concrete tools.
When you need other help
If your condition poses a risk of harming yourself or someone else, I will immediately refer you to the Psychiatric Emergency Department in your home municipality.