Acceptance & commitment therapy emphasizes accepting thoughts & feelings without judgment & commit to actions aligned with personal values.
ACT encourages psychological flexibility by integrating mindfulness & value-driven behavior to manage stress & emotional challenges.
Practical exercises in ACT help individuals embrace life’s difficulties with openness, fostering personal growth & wellbeing.
Avoidance. Avoiding memories, emotions, even people.
It is an exhausting battle with the self I’ve often noted in my clients while working in clinical settings.
By helping my clients adopt psychological flexibility, I help them learn to stop avoiding discomfort and embrace the bad and good in life.
Acceptance and commitment therapy (ACT, pronounced like the word “act”) offers a path that focuses not on eliminating distress but on changing clients’ relationships with it.
This article explores ACT’s principles, effectiveness, and how acceptance and commitment therapy (ACT) empowers values-driven living.
Before you continue, we thought you might like to download our five positive psychology tools for free. These science-based, practical tools are designed to help you or your clients build psychological flexibility, clarify values, and take committed action toward a more meaningful life.
The ACT approach is a mindfulness-based behavioral therapy that fosters psychological flexibility — the ability to accept difficult emotions while committing to meaningful actions.
Rather than focusing on symptom reduction, ACT helps individuals embrace discomfort as part of life and move forward with purpose. Grounded in relational frame theory (RFT) (Hayes et al., 1996), ACT has been widely applied to anxiety, depression, trauma, and chronic pain.
Origins and history
Acceptance and commitment therapy was developed in the 1980s by psychologist Steven C. Hayes, who sought a new approach to psychological suffering beyond symptom reduction (Hayes et al., 1996).
Influenced by behaviorism, cognitive psychology, and mindfulness traditions, ACT integrates these elements to enhance psychological flexibility (Hayes et al., 2012).
Hayes (2005) developed ACT theory as part of the third wave of behavioral therapies, distinguishing it from earlier cognitive-behavioral models by emphasizing acceptance over avoidance and values-driven action.
It is now widely used for treating anxiety, depression, chronic pain, and trauma, among other concerns (McLean & Follette, 2016).
Relational frame theory
A key foundation of ACT is relational frame theory, which explains how language and cognition shape human behavior (Hayes et al., 2001). Unlike traditional behavioral models that focus on direct conditioning, RFT suggests that humans derive meaning by relating words and concepts in complex ways.
For example, if a child is taught that spiders are dangerous, they may later fear all small, crawling insects, even without direct experience. This ability to form associative relationships allows humans to develop sophisticated reasoning skills but also contributes to psychological distress when unhelpful thoughts become rigid and limiting (Blackledge, 2007).
The ACT approach applies RFT principles by helping individuals detach from unhelpful thought patterns (cognitive defusion) and shift their focus toward valued actions rather than struggling against internal experiences (Hayes et al., 2012).
The ACT Therapy Model Explained: 6 Core Processes
The foundation of ACT psychology is built on six core processes that promote long-term psychological flexibility (Hayes et al., 1999, 2012).
In my experience working with adolescents and adults in residential treatment, I found these processes particularly helpful for individuals struggling with emotional avoidance and rigid thought patterns. By shifting their relationship with their inner experiences, clients were better able to move toward meaningful life changes.
Acceptance
Instead of avoiding or suppressing distressing emotions, ACT encourages allowing them to exist without judgment (Hayes et al., 2006).
Cognitive defusion
This process helps individuals detach from unhelpful thoughts, seeing them as passing mental events rather than absolute truths (Blackledge, 2007).
Being present
Mindfulness enhances awareness of the present moment, reducing rumination and automatic reactions (Harris, 2006).
Self-as-context
ACT encourages viewing yourself beyond thoughts and emotions, fostering a more stable sense of identity (Hayes et al., 2001).
Values Clarifying personal values provides direction, helping individuals make choices aligned with what matters most to them (Hayes et al., 2012).
Committed action
ACT emphasizes taking meaningful steps toward value-driven goals, even in the face of discomfort (Hayes et al., 1999).
By integrating these processes, ACT helps individuals cultivate resilience, emotional flexibility, and a greater sense of purpose.
Hayes makes a compelling case in his TED Talk on psychological flexibility, as he shares his experiences with pain and how it led to his exploration of ACT principles.
Psychological flexibility: how love turns pain into purpose
The Role of Mindfulness in ACT
Mindfulness is another foundational component of ACT, fostering psychological flexibility by promoting present-moment awareness and reducing experiential avoidance (Hayes et al., 2012).
Unlike traditional cognitive approaches that challenge distressing thoughts, mindfulness in ACT encourages individuals to observe their internal experiences without judgment, making it easier to accept emotions rather than struggle against them (Harris, 2006).
Research suggests that mindfulness enhances ACT’s effectiveness by helping individuals respond to thoughts and feelings in ways that align with their values rather than reacting impulsively (A-Tjak et al., 2015).
How mindfulness complements ACT techniques
Mindfulness reinforces two core ACT processes: acceptance and cognitive defusion (Hayes et al., 1999).
By cultivating awareness, clients can acknowledge thoughts as transient mental events rather than absolute truths, reducing the influence of negative self-narratives (Blackledge, 2007). This complements cognitive defusion techniques that help clients distance themselves from distressing thoughts rather than becoming entangled in them (Twohig et al., 2015).
Additionally, mindfulness enhances self-as-context, allowing individuals to recognize that they are not defined by their thoughts or emotions but are instead observers of these experiences (Harris, 2009). This shift in perspective has been linked to improved emotional regulation and resilience (Kuyken et al., 2010).
Examples of mindfulness exercises in ACT
Leaves on a stream – Clients visualize thoughts as leaves floating downstream, reinforcing cognitive defusion (Harris, 2009).
Mindful breathing – Focusing on the breath enhances attentional control and reduces rumination (Kocovski et al., 2009).
Body scan meditation – Observing bodily sensations fosters acceptance of discomfort (Baer, 2003).
Five senses exercise – Engaging each sense grounds individuals in the present (Baer, 2003).
By integrating mindfulness, ACT helps individuals accept distress while engaging in value-driven actions, supporting long-term psychological wellbeing (Hayes et al., 2012).
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What Can ACT Therapy Help With?
Acceptance and commitment therapy has been widely applied to various mental health conditions and life challenges, helping individuals develop psychological flexibility (Hayes et al., 2012).
Research supports ACT’s effectiveness in addressing:
Anxiety and depression
A meta-analysis found that ACT significantly reduces symptoms of anxiety and depression, with outcomes comparable to cognitive-behavioral therapy (A-Tjak et al., 2015; Hayes et al., 1996). Its focus on acceptance and mindfulness makes it particularly beneficial for individuals struggling with rumination and emotional avoidance (Gloster et al., 2020).
Obsessive-compulsive disorder (OCD)
ACT has been shown to reduce OCD symptoms, particularly when combined with exposure and response prevention (Twohig et al., 2006). A systematic review confirmed its role in decreasing cognitive fusion and promoting psychological flexibility (Bluett et al., 2014).
Trauma and post-traumatic stress disorder (PTSD)
ACT has been effective in reducing avoidance behaviors and improving emotional regulation in trauma survivors, including those with PTSD (Woidneck et al., 2014; McLean & Follette, 2016).
Chronic pain and illness
Studies highlight ACT’s success in helping individuals improve quality of life by shifting focus from pain reduction to acceptance and meaningful engagement (Vowles et al., 2017; Scott et al., 2016).
Low self-esteem and social anxiety
ACT reduces self-doubt, social avoidance, and rigid thinking (Twohig et al., 2006).
Workplace stress & performance
ACT-based workplace interventions have improved employee wellbeing, resilience, and job satisfaction while reducing burnout (Flaxman et al., 2013; Levin et al., 2017).
Severe mental health conditions
Gaudiano and Herbert (2006) found that ACT benefits individuals with hallucinations, affective impairments, and chronic melancholia.
Beyond clinical diagnoses, ACT is beneficial for individuals facing major life stressors, professionals seeking performance enhancement, and couples navigating relational challenges (Hayes et al., 1996; Jacobson & Christensen, 1996).
ACT’s versatility and effectiveness make it a valuable intervention for a broad spectrum of mental health concerns and life challenges.
How Effective Is Acceptance and Commitment Therapy?
ACT has been extensively studied across various psychological conditions, demonstrating effectiveness comparable to or exceeding other evidence-based treatments.
Its emphasis on psychological flexibility has been shown to improve mental health outcomes in clinical and nonclinical populations (Hayes et al., 2012).
Summary of clinical studies and meta-analyses
A meta-analysis of 39 randomized controlled trials found that ACT significantly reduces symptoms of anxiety, depression, substance use, and chronic pain (A-Tjak et al., 2015).
Another systematic review confirmed ACT’s effectiveness in improving psychological flexibility, a key factor in long-term mental health (Gloster et al., 2020).
A more recent comprehensive review indicated that ACT effectively alleviates symptoms of depression and anxiety across diverse populations (Beygi et al., 2023).
For chronic pain, ACT interventions improve quality of life even without reducing pain intensity, suggesting that acceptance plays a crucial role in pain adaptation (Vowles et al., 2017).
Comparison with other evidence-based therapies
ACT is often compared to cognitive behavioral therapy (CBT). While both are effective, ACT differs by focusing on acceptance and mindfulness rather than challenging thoughts. A review found that CBT and ACT have similar outcomes for anxiety and depression, though ACT may be particularly beneficial for individuals resistant to cognitive restructuring (Öst, 2014).
Studies also suggest ACT is distinct from mindfulness-based therapies in its emphasis on value-driven behavior (Kocovski et al., 2009).
Emerging trends in ACT research
Recent studies highlight ACT’s growing role in digital mental health. Web-based ACT interventions have shown effectiveness comparable to face-to-face therapy, expanding its accessibility (Levin et al., 2017).
Research is also exploring ACT’s application in workplace stress reduction and chronic illness management. This broadens its impact beyond traditional therapy settings (Flaxman et al., 2013; Scott et al., 2016).
While ACT is widely supported by research, it is not universally effective for all individuals. Certain populations may struggle with ACT’s approach, and limitations in research and clinical application highlight the need for continued study and refinement.
Who might struggle with ACT, and why?
ACT requires individuals to engage with discomfort rather than attempt to eliminate it, which can be particularly challenging for clients who seek immediate symptom relief.
Research suggests that individuals with high cognitive fusion — those who strongly identify with their thoughts — may initially find ACT difficult to engage with (Twohig et al., 2015).
Additionally, individuals with severe trauma histories may struggle with mindfulness components due to heightened emotional dysregulation, requiring modifications such as trauma-sensitive ACT approaches (McLean & Follette, 2016).
The importance of therapist training and skill level
ACT is an experiential therapy that relies heavily on metaphors, mindfulness techniques, and value clarification. The effectiveness of ACT depends on the therapist’s ability to flexibly apply these interventions and guide clients through discomfort (Hayes et al., 2012).
Poorly trained therapists may overemphasize acceptance without fostering committed action, leading to disengagement or ineffective treatment outcomes (Westrup, 2014).
Studies highlight that specialized ACT training improves therapist competency and client outcomes, emphasizing the need for ongoing professional development (Luoma et al., 2007).
Limitations in current research and application
While meta-analyses support ACT’s effectiveness, some reviews indicate that it performs only slightly better than traditional CBT in certain populations (Gloster et al., 2020).
More long-term studies are needed to determine ACT’s durability over time. Additionally, while digital and telehealth adaptations of ACT have gained traction, their effectiveness compared to in-person therapy requires further investigation (Levin et al., 2017).
Expanding ACT research to diverse cultural backgrounds is also necessary, as most studies have been conducted in Western populations (Hacker et al., 2016).
Despite these challenges, ACT continues to evolve. Ongoing research is refining its applications and improving accessibility for more diverse populations.
Top 17 Exercises for Acceptance & Commitment Therapy
Use these 17 ACT Exercises [PDF] to clarify values, develop mindfulness, and take committed action toward what truly matters.
Whether you’re a clinician, researcher, or looking to apply ACT in daily life, these books offer expert insights into its principles and practice. Covering foundational theory, therapy techniques, and self-help strategies, they provide a well-rounded introduction to ACT.
1. Get Out of Your Mind and Into Your Life – Steven Hayes & Spencer Smith
This groundbreaking book by ACT founder Steven Hayes and co-author Spencer Smith offers a hands-on introduction to the principles of acceptance and commitment therapy.
Designed for anyone struggling with painful thoughts, emotions, or experiences, the book helps readers break free from avoidance and psychological traps through mindfulness-based exercises and value-driven action.
It’s a foundational read for both therapists and anyone interested in personal growth using the ACT framework.
Written in a warm, accessible style, ACT Made Simple demystifies the core concepts of acceptance and commitment therapy for practitioners and students alike.
Russ Harris provides step-by-step guidance for delivering ACT in clinical settings, complete with scripts, client handouts, and metaphors that bring the material to life.
Whether you’re a mental health professional or just ACT-curious, this book serves as a practical and compassionate guide to integrating ACT principles into everyday life and therapy.
3. Learning ACT: An Acceptance & Commitment Therapy Skills – Training Manual for Therapists – Jason Luoma, Steven Hayes & Robyn Walser
Ideal for clinicians seeking structured, skills-based training, Learning ACT offers a deep dive into therapeutic techniques grounded in acceptance and commitment therapy.
The book combines theoretical insights with experiential exercises, role-play examples, and guidance on applying ACT across a range of clinical issues.
Authored by leading ACT experts, this manual is perfect for therapists looking to build competence and confidence in delivering ACT.
4. The ACT Workbook for Depression and Shame – Matthew McKay, Michael Jason Greenberg & Patrick Fanning
This compassionate, evidence-based workbook offers practical tools for individuals experiencing depression, shame, or low self-worth.
Using core ACT strategies like mindfulness, self-compassion, and value-based goal setting, readers learn to move beyond negative self-perceptions and create lives of purpose and vitality.
The exercises are designed for both individual use and as a therapeutic supplement, making this book a versatile choice for clients and clinicians alike.
With its focus on emotional healing and empowerment, it’s especially well suited for those recovering from trauma or chronic self-criticism.
For those looking to explore ACT further, PositivePsychology.com offers a range of high-quality resources, including worksheets, exercises, and programs.
These materials are designed for practitioners and individuals seeking to integrate ACT principles into therapy, coaching, or personal growth. Below are some of the most valuable ACT resources available on the platform.
Additionally, the Positive Psychology Toolkit has a wide range of exercises, activities, and worksheets rooted in ACT that you can use with clients.
Whether you’re a therapist seeking structured interventions or an individual looking for self-help tools, PositivePsychology.com provides accessible, evidence-based resources to support ACT learning and application.
If there’s one lesson I’ve learned in my work, it’s this: Struggle is inevitable, but it doesn’t have to define us. ACT offers a powerful shift in perspective, helping us acknowledge pain while still moving toward what matters.
At its core, ACT is about psychological flexibility, accepting emotions, practicing mindfulness, and committing to value-based living. Rather than fighting distress, ACT teaches us to make space for it and choose actions that align with our values.
What small step could your clients take today toward the person they want to be? What would their life look like if they stopped avoiding discomfort and embraced what truly matters?
ACT isn’t just a therapy; it’s a mindset. Whether you’re a clinician or simply curious, I encourage you to explore these principles further.
The journey toward psychological flexibility isn’t always easy, but I’ve seen time and time again that it’s worth it.
CBT focuses on changing negative thoughts to alter emotions and behaviors, while ACT encourages accepting thoughts and emotions without trying to change them, emphasizing mindfulness and value-driven action (Hayes et al., 2013).
How long does it typically take to see results with ACT?
ACT can show benefits within a few sessions, but duration varies based on individual needs. Some people see improvements in weeks, while others may engage in therapy longer for lasting change.
What is the main goal of Acceptance and Commitment Therapy (ACT)?
The main goal of ACT is to enhance psychological flexibility, helping individuals live a more values-driven life while accepting difficult emotions and experiences without trying to eliminate them.
A-Tjak, J. G. L., Davis, M. L., Morina, N., Powers, M. B., Smits, J. A. J., & Emmelkamp, P. M. G. (2015). A meta-analysis of the efficacy of acceptance and commitment therapy for clinically relevant mental and physical health problems. Psychotherapy and Psychosomatics, 84(1), 30–36. https://doi.org/10.1159/000365764
Baer, R. A. (2003). Mindfulness training as a clinical intervention: A conceptual and empirical review. Clinical Psychology: Science and Practice, 10(2), 125–143. https://doi.org/10.1093/clipsy.bpg015
Beygi, Z., Tighband Jangali, R., Derakhshan, N., Alidadi, M., Javanbakhsh, F., & Mahboobizadeh, M. (2023). An overview of reviews on the effects of acceptance and commitment therapy (ACT) on depression and anxiety. Iranian Journal of Psychiatry, 18(2), 248–257. https://doi.org/10.18502/ijps.v18i2.12373
Blackledge, J. T. (2007). Disrupting verbal processes: Cognitive defusion in acceptance and commitment therapy and other mindfulness-based psychotherapies. The Psychological Record, 57(4), 555–576. https://doi.org/10.1007/BF03395595
Bluett, E. J., Homan, K. J., Morrison, K. L., Levin, M. E., & Twohig, M. P. (2014). Acceptance and commitment therapy for anxiety and OCD spectrum disorders: An empirical review. Journal of Anxiety Disorders, 28(6), 612–624. https://doi.org/10.1016/j.janxdis.2014.06.008
Flaxman, P. E., Bond, F. W., & Livheim, F. (2013). The mindful and effective employee: An acceptance and commitment therapy training manual for improving well-being and performance. New Harbinger Publications.
Gaudiano, B. A., & Herbert, J. D. (2006). Acute treatment of inpatients with psychotic symptoms using acceptance and commitment therapy: Pilot results. Behaviour Research and Therapy, 44(3), 415–437. https://doi.org/10.1016/j.brat.2005.02.007
Gloster, A. T., Walder, N., Levin, M. E., Twohig, M. P., & Karekla, M. (2020). The empirical status of acceptance and commitment therapy: A review of meta-analyses. Journal of Contextual Behavioral Science, 18, 181–192. https://doi.org/10.1016/j.jcbs.2020.09.009
Hacker, T., Stone, P., & MacBeth, A. (2016). Acceptance and commitment therapy—Do we know enough? A systematic review of the current state of randomized controlled trials. Behavioral and Cognitive Psychotherapy, 44(6), 732–757. https://doi.org/10.1017/S1352465816000236
Harris, R. (2006). Embracing your demons: An overview of acceptance and commitment therapy. Psychotherapy in Australia, 12(4), 2–8.
Harris, R. (2009). ACT made simple: An easy-to-read primer on acceptance and commitment therapy. New Harbinger Publications.
Hayes, S. C. (2005). Get out of your mind and into your life: The new acceptance and commitment therapy. New Harbinger Publications.
Hayes, S. C., Barnes-Holmes, D., & Roche, B. (2001). Relational frame theory: A post-Skinnerian account of human language and cognition. Springer Science & Business Media.
Hayes, S. C., Levin, M. E., Plumb-Vilardaga, J., Villatte, J. L. & Pistorello, J. (2013). Acceptance and commitment therapy and contextual behavioral science: Examining the progress of a distinctive model of behavioral and cognitive therapy. Behavior Therapy, 44(2), 180–198. https://doi.org/10.1016/j.beth.2009.08.002
Hayes, S. C., Luoma, J. B., Bond, F. W., Masuda, A., & Lillis, J. (2006). Acceptance and commitment therapy: Model, processes, and outcomes. Behaviour Research and Therapy, 44(1), 1–25. https://doi.org/10.1016/j.brat.2005.06.006
Hayes, S. C., Strosahl, K. D., & Wilson, K. G. (1999). Acceptance and commitment therapy: An experiential approach to behavior change. Guilford Press.
Hayes, S. C., Strosahl, K. D., & Wilson, K. G. (2012). Acceptance and commitment therapy: The process and practice of mindful change (2nd ed.). Guilford Press.
Hayes, S. C., Wilson, K. G., Gifford, E. V., Follette, V. M., & Strosahl, K. (1996). Experiential avoidance and behavioral disorders: A functional dimensional approach to diagnosis and treatment. Journal of Consulting and Clinical Psychology, 64(6), 1152–1168. https://doi.org/10.1037/0022-006X.64.6.1152
Jacobson, N. S., & Christensen, A. (1996). Integrative couple therapy: Promoting acceptance and change. W. W. Norton & Co.
Kocovski, N. L., Fleming, J. E., & Rector, N. A. (2009). Mindfulness and acceptance-based group therapy for social anxiety disorder: Preliminary findings. Behaviour Research and Therapy, 47(8), 620–628.
Kuyken, W., Watkins, E., Holden, E., White, K., Taylor, R. S., Byng, R., & Dalgleish, T. (2010). How does mindfulness-based cognitive therapy work? Behaviour Research and Therapy, 48(11), 1105–1112. https://doi.org/10.1016/j.brat.2010.08.003
Levin, M. E., Haeger, J. A., Pierce, B. G., & Twohig, M. P. (2017). Web-based acceptance and commitment therapy for mental health problems in college students: A randomized controlled trial. Behavior Modification, 41(1), 141–162. https://doi.org/10.1177/0145445516659645
Luoma, J. B., Hayes, S. C., & Walser, R. D. (2007). Learning ACT: An acceptance and commitment therapy skills-training manual for therapists. New Harbinger Publications.
McLean, C., & Follette, V. (2016). Acceptance and commitment therapy as a nonpathologizing intervention approach for survivors of trauma. Journal of Trauma and Dissociation, 17(2), 138–150. https://doi.org/10.1080/15299732.2016.1103111
Öst, L. G. (2014). The efficacy of acceptance and commitment therapy: An updated systematic review and meta-analysis. Behaviour Research and Therapy, 61, 105–121. https://doi.org/10.1016/j.brat.2014.07.018
Scott, W., Hann, K. E. J., & McCracken, L. M. (2016). A comprehensive examination of changes in psychological flexibility following acceptance and commitment therapy for chronic pain. Journal of Contemporary Psychotherapy, 46(3), 139–148. https://doi.org/10.1007/s10879-016-9328-5
Twohig, M. P., Hayes, S. C., & Masuda, A. (2006). Increasing willingness to experience obsessions: Acceptance and commitment therapy as a treatment for obsessive-compulsive disorder. Behavior Therapy, 37(1), 3–13. https://doi.org/10.1016/j.beth.2005.02.001
Twohig, M. P., Levin, M. E., & Petersen, J. M. (2015). Enhancing exposure therapy through acceptance and commitment therapy. International Journal of Psychology & Psychological Therapy, 15(3), 311–324.
Vowles, K. E., Witkiewitz, K., Levell, J., Sowden, G., & Ashworth, J. (2017). Are reductions in pain intensity and pain-related distress necessary? An analysis of within-treatment change trajectories in relation to improved functioning following interdisciplinary acceptance and commitment therapy for adults with chronic pain. Journal of Consulting and Clinical Psychology, 85(2), 87–98. https://doi.org/10.1037/ccp0000159
Westrup, D. (2014). Advanced acceptance and commitment therapy: The experienced practitioner’s guide to optimizing delivery. New Harbinger Publications.
Woidneck, M. R., Morrison, K. L., & Twohig, M. P. (2014). Acceptance and commitment therapy for the treatment of posttraumatic stress among adolescents. Behavior Modification, 38(4), 451–476. https://doi.org/10.1177/0145445513510527
About the author
Andrea Lein, Ph.D. is a professional speaker, author, and psychologist on a mission to inspire others to lead healthy, flourishing lives. She holds a Ph.D. in Clinical & School Psychology and an M.Ed. in Educational Psychology, specializing in giftedness, from the University of Virginia.
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What our readers think
Theresa
on April 25, 2024 at 22:32
Very helpful overview- I only have opened a couple of the links so far but am VERY appreciative of the thoroughness in your compilation!
You claimed I could download three mindfulness exercises for free. However, I was led to a site that requested a $100 payment. Thanks for reinforcing negative thoughts. Very disappointing
I apologize for the inconvenience and frustration you experienced. I notified the team to ensure the link directs to the three complimentary mindfulness exercises. In the meantime, please use this link to access the three mindfulness exercises.
I hope this helps!
Kind regards,
Julia | Community Manager
Thanks for your question. As we are not based in the California, it is difficult for us to make recommendations for reliable therapists. I suggest you look for a therapist directory in your area and filter your search. Insurance coverage varies per situation.
Acceptance and Commitment therapy has been validated mainly through correlational studies between groups that use ACT and those that don’t, or ‘between group’ designs, that unfortunately leave a lot of room for debate for the relative efficacy of alternative therapies such as CBT and other talk therapies. Here is a validation from a ‘within’ subject design (mapping behavior to actual brain processes) that maps the concepts of acceptance and commitment to bio-behavioral events, or a radical behaviorism. It does not engage the complex syntactic structures of relational frame theory, and is therefore quite simple.
A Commitment to Values works, but best while in a resting or relaxed state. Here is why.
Positivity Simplified
Persistent positive or meaningful thinking in a resting state will increase pleasure and arousal, and avoid negative ideation that elicits opposing emotional states.
Positivity Explained
Any relaxation protocol from eyes closed rest to mindfulness is pleasurable, due to the release of endogenous opioids. If concurrent persistent positive or meaningful ideation occurs (meaning is defined as thinking of or doing actions that have branching novel positive implications, or virtual positive act-outcome contingencies), this induces a feeling of arousal as mediated by dopamine systems. Dopamine and opioid systems are synergistic, or when activated simultaneously reciprocally stimulate each other, causing feelings of greater pleasure and arousal, or ecstatic states. This explains why ‘loving kindness’ meditation, savoring, peak, or flow experiences that have rest as an entailment ‘feel’ different from resting states, yet nonetheless represent unremarkable and simple neural processes that can be explained and replicated with ease by anyone.
An Aside on ACT
Ironically, this procedure may be termed ‘relaxation and commitment’ in contrast to ‘acceptance and commitment’, as relaxation protocols by design involve the avoidance of negative ideation or an ‘acceptance’ of the status quo. The difference is that the former derives from a radical or bio-behaviorism, while the latter derived from a behavior analytic theory of language.
Avoidance. Avoiding memories, emotions, even people.
The foundation of ACT psychology is built on six core processes that promote long-term psychological flexibility (Hayes et al., 1999, 2012).
ACT has been extensively studied across various psychological conditions, demonstrating effectiveness comparable to or exceeding other evidence-based treatments.
What our readers think
Very helpful overview- I only have opened a couple of the links so far but am VERY appreciative of the thoroughness in your compilation!
You claimed I could download three mindfulness exercises for free. However, I was led to a site that requested a $100 payment. Thanks for reinforcing negative thoughts. Very disappointing
Hi Lisa,
I apologize for the inconvenience and frustration you experienced. I notified the team to ensure the link directs to the three complimentary mindfulness exercises. In the meantime, please use this link to access the three mindfulness exercises.
I hope this helps!
Kind regards,
Julia | Community Manager
I live in southern California, who can I contact to begin therapy, and will it be covered by my insurance?
Hi Donna,
Thanks for your question. As we are not based in the California, it is difficult for us to make recommendations for reliable therapists. I suggest you look for a therapist directory in your area and filter your search. Insurance coverage varies per situation.
I hope this helps 🙂
Kind regards,
-Caroline | Community Manager
ACT is right if you go a bit ‘Radical’!
Acceptance and Commitment therapy has been validated mainly through correlational studies between groups that use ACT and those that don’t, or ‘between group’ designs, that unfortunately leave a lot of room for debate for the relative efficacy of alternative therapies such as CBT and other talk therapies. Here is a validation from a ‘within’ subject design (mapping behavior to actual brain processes) that maps the concepts of acceptance and commitment to bio-behavioral events, or a radical behaviorism. It does not engage the complex syntactic structures of relational frame theory, and is therefore quite simple.
A Commitment to Values works, but best while in a resting or relaxed state. Here is why.
Positivity Simplified
Persistent positive or meaningful thinking in a resting state will increase pleasure and arousal, and avoid negative ideation that elicits opposing emotional states.
Positivity Explained
Any relaxation protocol from eyes closed rest to mindfulness is pleasurable, due to the release of endogenous opioids. If concurrent persistent positive or meaningful ideation occurs (meaning is defined as thinking of or doing actions that have branching novel positive implications, or virtual positive act-outcome contingencies), this induces a feeling of arousal as mediated by dopamine systems. Dopamine and opioid systems are synergistic, or when activated simultaneously reciprocally stimulate each other, causing feelings of greater pleasure and arousal, or ecstatic states. This explains why ‘loving kindness’ meditation, savoring, peak, or flow experiences that have rest as an entailment ‘feel’ different from resting states, yet nonetheless represent unremarkable and simple neural processes that can be explained and replicated with ease by anyone.
An Aside on ACT
Ironically, this procedure may be termed ‘relaxation and commitment’ in contrast to ‘acceptance and commitment’, as relaxation protocols by design involve the avoidance of negative ideation or an ‘acceptance’ of the status quo. The difference is that the former derives from a radical or bio-behaviorism, while the latter derived from a behavior analytic theory of language.
A formal explanation from a neurologically based learning theory or ‘radical behaviorism’ of this technique is provided on pp. 44-51 in a little open-source book on the psychology of rest linked below. (The flow experience is discussed on pp. 81-86.)
https://www.scribd.com/doc/284056765/The-Book-of-Rest-The-Odd-Psychology-of-Doing-Nothing
The Psychology of Rest, from the International Journal of Stress Management, and from the Journal ‘The Behavior Analyst Today’ by this author
https://www.scribd.com/doc/121345732/Relaxation-and-Muscular-Tension-A-bio-behavioristic-explanation
https://www.scribd.com/document/16384355/Stress-and-the-Cinderella-Effect
More on Neurologically Grounded Learning Theory- Berridge Lab, University of Michigan
https://www.scribd.com/document/447163649/Berridge-Reward-Learning-Incentives-and-Expectations
and The Psychology of Incentive Motivation and Affect (for a layman’s version)
https://www.scribd.com/document/495438436/A-Mouse-s-Tale-a-practical-explanation-and-handbook-of-motivation-from-the-perspective-of-a-humble-creature