When you’re struggling with difficult thoughts and feelings, it’s natural to want to push them away or fight them. But what if the secret to a more fulfilling life isn’t about winning that fight, but learning to live differently alongside it? This is the core idea behind acceptance and commitment therapy, a powerful approach that helps you stop struggling with your inner experiences and start building a life that truly matters to you. It’s not about ignoring pain, but about creating a life so rich and meaningful that pain no longer holds you back.
What is acceptance and commitment therapy?
Acceptance and commitment therapy (ACT) is an action-oriented, evidence-based psychotherapy that helps you relate to your thoughts and feelings in a new way. Developed in the 1980s by psychologist Steven C. Hayes, ACT has its roots in behavior therapy. Unlike some traditional therapies that focus on changing or getting rid of negative emotions, ACT teaches you to develop psychological flexibility. This means you learn to accept your difficult thoughts and feelings without letting them control you, allowing you to move toward what you truly value in life.
The goal isn’t necessarily to feel good all the time, because life inevitably includes pain. Instead, the focus is on learning to live a rich, full, and meaningful life even when uncomfortable feelings are present. It’s about creating space for your emotions while taking committed action based on what’s most important to you. At Red Ribbon Recovery, we use acceptance and commitment therapy to help our clients move beyond the struggle with their inner world and build a sober life filled with purpose and connection. Understanding the psychological side of addiction is a key step in this process.
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What are the six core processes of ACT?
The foundation of acceptance and commitment therapy is a model known as the Hexaflex, which outlines six interconnected processes. Think of them not as separate steps, but as a set of skills that work together to build psychological flexibility. When you strengthen one, you strengthen them all. These core processes help you untangle from difficult thoughts, embrace the present moment, and take meaningful action in your life.
Let’s explore each of these six core processes to understand how they contribute to a more flexible and value-driven life.
Acceptance
Acceptance is about making room for your unwanted feelings, sensations, and urges instead of trying to fight, control, or avoid them. It’s not about liking or wanting these difficult emotions; it’s about gently allowing them to be there without letting them run your life. For someone in recovery, this might mean accepting a craving for a substance without judgment, observing it as a temporary feeling that will pass, rather than immediately trying to suppress it or act on it. This reduces what therapists call “experiential avoidance,” the tendency to escape from uncomfortable inner experiences.
Cognitive defusion
Cognitive defusion is the process of separating from your thoughts. Instead of being tangled up in your thinking, you learn to observe your thoughts from a distance. A common metaphor is to imagine your thoughts as clouds passing in the sky or leaves floating down a stream, you can watch them come and go without being swept away by them. For example, instead of getting caught in the thought, “I’m a failure,” you can notice it as, “I’m having the thought that I’m a failure.” This simple shift in perspective creates space and reduces the power that painful thoughts have over your behavior.
Being present
This process, also known as contacting the present moment, is about bringing your full awareness to the here and now with openness and curiosity. It’s a form of mindfulness. So often, we get lost in worries about the future or regrets about the past. Being present means engaging with what is happening right in front of you. A simple exercise could be to focus on the sensation of your breath, the taste of your food, or the sounds around you. This anchors you in the present, where you have the power to make choices that align with your values.
Self as context
Self-as-context refers to the part of you that is aware of your experiences but is not defined by them, often called the “observing self.” It’s the consistent, stable you that notices your thoughts, feelings, and physical sensations as they change. You are the sky, not the weather. This perspective helps you see that you are more than your addiction, your anxiety, or your past mistakes. It provides a steady viewpoint from which you can observe your life without getting lost in the stories your mind tells you.
Values
In ACT, values are your heart’s deepest desires for how you want to be and what you want to stand for. They are like a compass, providing direction for your life. Values are different from goals; they are ongoing principles that guide your actions. For example, a value might be “being a loving and present parent,” while a goal would be “reading a bedtime story tonight.” Clarifying your personal values, such as honesty, connection, or self-compassion, is a crucial step in building a life that feels meaningful and motivating.
Committed action
Committed action means taking effective, concrete steps guided by your values, even when difficult feelings arise. It’s about setting goals that serve what truly matters to you and consistently working toward them. This is where the “commitment” in commitment therapy comes in. For someone in recovery, this might mean going to a support group meeting even when feeling anxious, or calling a sponsor instead of isolating when a craving hits. These are the behaviors that bring your values to life.
How effective are ACT interventions?
Acceptance and commitment therapy is a well-established, evidence-based therapy supported by a large body of research. Numerous studies and meta-analyses have demonstrated its effectiveness across a wide range of conditions, making it a trusted approach in the mental health community. The American Psychological Association (APA) recognizes ACT as an empirically supported treatment for issues like depression, anxiety, and chronic pain.
Research published in sources like PubMed Central highlights its positive impact. For instance, a meta-analysis of various studies found that ACT performs as well as other established psychological interventions, such as cognitive behavioral therapy (CBT), for anxiety disorders and depression. When it comes to substance use disorders, research has shown that ACT is effective in helping people reduce substance use and maintain abstinence.
For example, one systematic review of ACT for substance use disorders found that most studies showed significant reductions in substance use after treatment. This effectiveness comes from its focus on increasing psychological flexibility, which helps individuals better manage cravings, triggers, and the emotional challenges of recovery.
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What are the benefits of acceptance and commitment therapy?
Engaging in acceptance and commitment therapy can lead to profound changes in your well-being and overall quality of life. By shifting your focus from struggling with pain to living a life aligned with your values, you can experience a number of powerful benefits. Anyone who feels stuck, finds themselves avoiding difficult experiences, or simply wants to live a more conscious and meaningful life is a good candidate for ACT.
Here are some of the key benefits:
- Increased psychological flexibility. You’ll learn to adapt to life’s challenges, stay present, and pursue what matters to you without getting derailed by difficult thoughts and feelings.
- Reduced struggle with painful thoughts. Instead of fighting your inner world, you’ll learn to let thoughts come and go, which reduces their impact and frees up your energy for more important things.
- Enhanced emotional resilience. ACT helps you develop the capacity to handle painful emotions like anxiety, stress, and depression with greater ease, allowing you to bounce back from setbacks more quickly.
- Greater clarity on personal values. You will identify what is truly important to you, giving you a clear sense of direction and purpose that can guide your decisions and actions.
- More engagement in meaningful activities. As you become less entangled with your internal struggles, you’ll be more able to engage in actions that bring you a sense of vitality and fulfillment.
How ACT supports addiction recovery and dual diagnosis
Acceptance and commitment therapy is uniquely suited for supporting those in recovery from addiction and co-occurring mental health conditions, often called dual diagnosis. Its principles offer a practical framework for navigating the complex challenges of sobriety. Instead of focusing solely on eliminating cravings, ACT helps you change your relationship with them. Through acceptance and defusion, you learn to notice a craving or a difficult emotion without needing to act on it. You can see it for what it is, a temporary, internal experience, rather than a command you must obey.
This approach shifts the focus from a constant battle against substance use to a positive, forward-looking mission: building a life so meaningful and rewarding that substances lose their appeal. By connecting with your values and taking committed action, you create a life you don’t want to escape from. This is fundamental to long-term relapse prevention.
At Red Ribbon Recovery, our holistic model integrates ACT into our outpatient programs to address the mind, body, and spirit. This allows us to provide comprehensive dual diagnosis treatment that empowers clients to build resilience and purpose.
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Begin your journey with acceptance and commitment therapy
Living a fulfilling life doesn’t mean you’ll never experience pain or difficult thoughts. Instead, it’s about learning to move forward alongside them, guided by what truly matters to you. Acceptance and commitment therapy offers a path to stop the endless struggle and start living with purpose, resilience, and hope. By developing psychological flexibility, you can create a life that is rich and meaningful, even in the face of challenges. This journey is about building a life you value, one committed action at a time, and you don’t have to do it alone.
If you’re ready to take the first step, our team at Red Ribbon Recovery Indiana is here to help. We can create a personalized, ACT-inclusive plan that supports your recovery journey. You can start by learning how rehab works or reaching out to us directly. Call us today at (317) 707-9848 or contact us to begin your journey toward a life of meaning and freedom.
We are here to help you or a loved one find addiction treatment near you.
Admitting you have a substance abuse problem and asking for help is not always easy. If you or a loved one are struggling with drug addiction, alcohol addiction or another substance use disorder, help is available. Call SAMHSA’s National Helpline at (317) 707-9848 to learn about resources in your area or reach out to our team for personalized treatment.
- The core of ACT is developing psychological flexibility, enabling you to live fully and richly, even when experiencing difficult thoughts and feelings.
- Instead of struggling with inner pain, acceptance and defusion teach you to gently observe unwanted feelings and thoughts without letting them control your actions.
- Clarifying your personal values provides a vital compass, identifying what truly matters to you and establishing a meaningful direction for your recovery.
- Committed action involves taking concrete, values-guided steps forward, demonstrating that behavior change is possible even amidst discomfort or cravings.
- ACT offers a powerful, evidence-based path to shift from avoiding life's challenges to actively building a life of purpose and connection.
Frequently Asked Questions About Detox
Can ACT be helpful for chronic pain and physical health problems?
Yes, acceptance and commitment therapy is widely used for chronic pain and physical health problems where complete symptom elimination may not be possible. ACT encourages present moment awareness and values-based action so individuals can improve the quality of life even when pain is present. Randomized controlled trials and systematic reviews support ACT interventions for improving emotional regulation and daily functioning in these populations.
What role do personal values play in ACT therapy?
Personal values are central to acceptance and commitment therapy, and guide committed action toward a more fulfilling life. ACT encourages people to identify what matters most to them and take steps toward a more values-driven life, even in the presence of discomfort. This focus on meaning and purpose supports personal growth and long-term behavior change.
How does ACT support emotional regulation and mental health?
ACT teaches emotional regulation by helping individuals allow internal experiences without avoidance or overcontrol. Through ACT processes like acceptance and self as context, people develop a more stable sense of self and increased emotional flexibility. This approach supports emotional well-being across diverse populations and psychological disorders.
Reviews
Sources
- March 2017. Acceptance and Commitment Therapy: A Transdiagnostic …. PubMed Central.
- U.S. Department of Veterans Affairs. Acceptance and commitment therapy strategies guide. U.S. Department of Veterans Affairs.
- A meta-analysis of the efficacy of acceptance and commitment …. PubMed.
- September 2020. The Use of Acceptance and Commitment Therapy in Substance Use …. PubMed Central.
- Effectiveness of acceptance and commitment therapy for addictive …. Harvard University.
- December 2014. Psychology: Evidence Based Practice – Macdonald-Kelce Library. University of Tampa.
About the content
Written by: Carli Simmonds. Carli Simmonds holds a Master of Arts in Community Health Psychology from Northeastern University. From a young age, she witnessed the challenges her community faced with substance abuse, addiction, and mental health challenges, inspiring her dedication to the field.
Medical reviewed by: Jodi Tarantino, LICSW. Jodi Tarantino is an experienced, licensed Independent Clinical Social Worker (LICSW) and Program Director with over 20 years of experience in Behavioral Healthcare. Also reviewed by the RRR Editorial team.
Red Ribbon Recovery is committed to delivering transparent, up-to-date, and medically accurate information. All content is carefully written and reviewed by experienced professionals to ensure clarity and reliability. During the editorial and medical review process, our team fact-checks information using reputable sources. Our goal is to create content that is informative, easy to understand and helpful to our visitors.
