Experiential Avoidance means avoiding or getting rid of painful thoughts, feelings, or memories, even when doing so makes life worse. Instead of facing discomfort, you run from it, numb it, or distract yourself—but this often leads to more problems in the long run.You feel anxious, so you skip a class or meeting.You feel sad,…
DetailsCognitive defusion is a core concept within Acceptance and Commitment Therapy (ACT), a psychological approach that emphasises mindfulness and psychological flexibility. At its essence, cognitive defusion involves changing how individuals relate to their thoughts, rather than trying to eliminate or suppress them. It aims to create a mental space where thoughts are seen as transient,…
DetailsIn ACT, cognitive fusion refers to becoming so entangled in thoughts that they appearas the absolute truth and dictate one’s actions. Cognitive Fusion: When Your Thoughts Stick Like Glue Have you ever been so immersed in a thought that it seemedentirely accurate, even if it wasn’t beneficial? Maybe you thought, “I’m a failure,” and it lingered…
DetailsThe ACT matrix is a visual tool. You are at the centre; the horizontal lines represent actions, and the vertical lines represent behaviours we engage in daily. This is an example of an ACT matrix. You are standing in the middle, observing what is happening and choosing your actions. These must be based on your…
DetailsAcceptance and Commitment Therapy (ACT) is built on a model known as the Hexaflex, which outlines six core processes that promote psychological flexibility—the ability to adapt to life’s challenges while staying aligned with one’s values. Rather than focusing on eliminating distress, ACT helps individuals change their relationship with complex thoughts and emotions, allowing them to live more…
DetailsWe have agendas at work and home. We thrive on making plans and acting according to those plans and targets. In our society, we are expected to fulfill certain milestones, such as achieving a good grade in +2, attending a renowned university, securing a good job, getting married, and so on. These values become ingrained…
DetailsAcceptance and commitment therapy originates from behaviourism and relational frame theory. Acceptance and Commitment Therapy (ACT) emerged in the 1980s as part of the “third wave” of cognitive-behavioural therapies (CBT). Psychologist Steven C. Hayes and colleagues Kelly Wilson and Kirk Strosahl spearheaded its development. ACT was rooted in behaviour analysis and relational frame theory (RFT),…
DetailsAfter about 50 years of CBT, third wave therapy pioneers including Hayes, Linehan have put forward the questionsif“ controlling ”thoughts and emotions part of the problem or actually a solution. The shift has been from ‘controlling” thoughts to “acceptance”, mindfulness, visualization, psychological flexibility, action based on values and so forth. Changing the “how” of the…
DetailsThe main champions being Albert Ellis(1955) REBT who identified irrational beliefs and this later led to development of CBT by Aaron Beck ( 1963). The birth of cognitive behavioural psychotherapy(CBT) approaches has often been described as the clinical equivalent of the COGNITIVE REVOLUTION which took place in the field of scientific psychology thanks to Chomsky…
DetailsPsychoanalytical approaches were prevalent until the 20th century. Around 1900, the first wave of behaviourism emerged as a counterpoint to these approaches. Behaviourism posits that behaviours are measurable, can be modelled, and are subject to change. This shift toward focusing on present circumstances, as opposed to the psychoanalytical perspective, gave rise to what is known…
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