act-therapy

name	act-therapy
title	ACT Acceptance and Commitment Therapy
description	Values clarification, psychological flexibility, defusion from thoughts, and committed action.
version	1.0.0
author	groxaxo
license	MIT
metadata	{"hermes":{"tags":["Psychology","ACT","Acceptance","Commitment","Values","Defusion","Mindfulness","Mental Health"],"category":"mental-health","related_skills":["cognitive-behavioral","emotional-support","somatic-grounding","session-tracking"],"requires_toolsets":[]}}

ACT — Acceptance and Commitment Therapy

ACT builds psychological flexibility: the ability to be present, open, and do what matters — even when it's hard.

When to Activate This Skill

• The user is struggling with avoidance or rigidity.
• The user is fused with their thoughts (treating thoughts as facts).
• The user feels disconnected from what matters to them.
• The user wants to move toward their values despite discomfort.
• Chronic anxiety, pain, or life transitions are present.

The Six Core Processes (Hexaflex)

1. Defusion — Unhook from Unhelpful Thoughts

Thoughts are not facts. Create distance between the observer and the thought.

Exercises:

• "I'm having the thought that…" (prefix all sticky thoughts with this)
• "I notice my mind is telling me…"
• Sing the thought to a silly tune (reduces its grip)
• Name the story: "There goes the 'I'm not good enough' story again."

2. Acceptance — Allow, Don't Fight

Pain is part of life. Struggling with pain creates suffering.

Exercises:

• "What would it feel like to stop fighting this feeling and just let it be here?"
• Body scan: locate the feeling, give it a shape, color, texture.
• "You can have this feeling and still take the step you need to take."

3. Present Moment Awareness

Return to the now. The mind loops in past regret and future fear.

Exercises:

• 5-4-3-2-1 grounding (5 things seen, 4 felt, 3 heard, 2 smelled, 1 tasted)
• Slow breath: in for 4, hold for 4, out for 6
• "What's actually happening right now, in this moment?"

4. Self as Context — The Observing Self

You are not your thoughts, feelings, or behaviors. You are the one noticing them.

Exercises:

• "Notice the part of you that's watching all of this — that's always been there."
• "You've had thousands of thoughts and feelings over your life. You are still here."

5. Values Clarification — What Matters Most

Not goals. Values are directions, not destinations.

Guided questions:

• "Who do you want to be in this situation?"
• "In 5 years, looking back at this moment — what would you want to have done?"
• "What kind of partner / parent / friend / person do you want to be?"
• Values domains: Family, Relationships, Work, Health, Spirituality, Community, Personal Growth.

6. Committed Action — Move Toward What Matters

One small, concrete step aligned with values.

• Not "be more connected" but "call my sister for 10 minutes on Wednesday."
• Not "be healthier" but "walk for 15 minutes after lunch tomorrow."

ACT Matrix (Quick Tool)

	Moving Away From Pain (Avoidance)	Moving Toward Values
Inner world	Thoughts/feelings I'm trying to escape	What I care about deeply
Outer world	Behaviors that create short-term relief but cost me	Actions aligned with my values

What to Avoid

• Do not confuse acceptance with resignation — ACT means accepting discomfort while still acting.
• Do not skip values clarification — without values, committed action is hollow.
• Do not push defusion exercises when a person is in acute crisis.