Acceptance 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 meaningful lives.
The Hexaflex is often visualised as a hexagon, with each point representing an interconnected process. When all six processes work together, they promote resilience, emotional well-being, and purposeful living. Below is a detailed breakdown of each component.
COGNITIVE DEFUSION: Stepping back from thoughts
Cognitive defusion involves detaching from unhelpful thoughts so that they have less influence over behaviour. Instead of treating thoughts as absolute truths, individuals learn to observe them from a distance.
Instead of thinking, “I’m a failure,” a person learns to say, “I’m having the thought that I’m a failure.” Techniques include naming thoughts (e.g., “Here’s the ‘I’m not good enough’ story again”) or singing thoughts in a silly voice to reduce their impact. Fusion with negative thoughts (believing them unquestioningly) leads to suffering. Defusion helps people respond more flexibly rather than being controlled by their inner critic.
ACCEPTANCE: Making Room for Discomfort
Acceptance means allowing difficult emotions, sensations, or memories to exist without trying to suppress or avoid them.
An anxious person might say, “I notice my heart racing, and that’s okay—I don’t have to fight it.” Unlike avoidance (which worsens distress), acceptance reduces the struggle against pain. Resisting emotions often amplifies them (e.g., trying not to feel anxious can increase anxiety). Acceptance helps break this cycle.
Looking for a trusted psychiatrist in Chennai? Dr. Radhika Murugesan at Chennai Minds offers compassionate and expert psychiatric care tailored to your unique needs.
MINDFULNESS: Present moment awareness
Being fully engaged in the here and now, rather than dwelling on the past or worrying about the future. Practices include mindful breathing, sensory awareness (e.g., noticing sounds or textures), or simply pausing to observe the present. Example: “Right now, I’m walking, feeling the ground beneath my feet, and hearing the birds.”
Many psychological struggles stem from rumination (past) or catastrophising (future). Mindfulness grounds people in reality, reducing distress.
SELF AS CONTEXT: Observing self
Recognising that you are not your thoughts or emotions—you are the awareness that observes them.
Instead of “I am angry,” shift to “I am noticing anger.” Metaphors like the “chessboard” (you are the board, not the pieces) help illustrate this concept. People suffer when they over-identify with their thoughts (e.g., “I’m a failure”). Self-as-context fosters a more flexible, compassionate perspective.
VALUES CLARIFICATION: CHOOSING WHAT MATTERS
Identifying significant life directions (e.g., kindness, creativity, family) rather than chasing short-term relief.
Questions like “What kind of person do I want to be?” or “What gives my life purpose?” help clarify values.
Example: A person with social anxiety might value connection and choose to attend an event despite fear.
Values guide action. When people live by their values, they experience fulfilment even amid challenges.
Committed Action: Taking Steps Toward Values
Acting in line with values, even when discomfort arises.
Setting small, achievable goals (e.g., “I’ll call a friend today, even if I feel anxious.”)
Persisting despite setbacks (e.g., “I didn’t exercise today, but I’ll try again tomorrow.”)
Behaviour change is essential for a meaningful life. ACT encourages action over avoidance, helping people build resilience.
Let us now see how the Hexaflex Works Together.
The Hexaflex is not a linear process—all six components interact dynamically. For example:
Defusion + Acceptance = “I don’t have to believe my anxious thoughts, and I can let the feeling be there.”
Values + Committed Action = “Even though I’m depressed, I’ll take a small step toward my goal.”
Mindfulness + Self-as-Context = “I notice my thoughts, but they don’t define me.”
When these processes are strengthened, individuals develop psychological flexibility—the ability to adapt, stay present, and live purposefully despite discomfort.
The ACT Hexaflex provides a roadmap for transforming suffering into meaningful living. Unlike therapies that focus on symptom reduction, ACT teaches people to:
Hold thoughts lightly (Defusion), Allow emotions (Acceptance), Stay present (Mindfulness), See beyond their struggles (Self-as-Context), Live by what matters (Values), and Take purposeful action (Committed Action).
By cultivating these skills, individuals learn to navigate life’s challenges with resilience and purpose, making the Hexaflex a powerful tool for lasting change.
——————————————————————————————————————————————————————————–
Discover compassionate care at Chennai Minds, a leading psychiatric hospital in Chennai committed to mental wellness and recovery.
Chennai Minds provides holistic, patient-centered mental health services in a warm and supportive setting. Led by Dr. Radhika Murugesan, our team offers comprehensive assessments, individualized treatment plans, and a multidisciplinary approach to psychiatric care.
