--- name: act-techniques version: 1.0.0 type: skill author: Lukas Geiger created: 2026-03-12 updated: 2026-03-12 description: Acceptance & Commitment Therapy (ACT) according to Steven Hayes: Hexaflex model with the six core processes of psychological flexibility. standalone: true anthropic_compatible: true bach_compatible: false bach_origin: true category: therapy tags: [act, acceptance, defusion, values, psychological-flexibility, hayes] language: de status: active visibility: public dependencies: {'tools': [], 'services': [], 'protocols': [], 'python': []} provenance: {'origin': 'bach', 'origin_path': 'system/skills/therapie/act_techniken.md', 'origin_version': '1.0.0', 'origin_repo': 'github.com/ellmos-ai/bach', 'last_sync_from_origin': '2026-03-12', 'last_sync_to_origin': None, 'local_changes_since_sync': True} --- act-techniques banner > **Deutsch** — Offizielle Deutsch-Version / Documento Oficial en Deutsch. # ACT Techniques — Acceptance & Commitment Therapy (Deutsch) ## Foundation Acceptance & Commitment Therapy (ACT, pronounced as the word "act") was developed by **Steven C. Hayes** and belongs to the third wave of behavioral therapy. ACT does not aim at symptom reduction, but at **psychological flexibility** — the ability to act openly and consciously in the present moment, guided by personal values. Core message: **The pain is not the problem — the struggle against the pain is.** --- ## The Hexaflex Model The Hexaflex is the central model of ACT. Six core processes together form psychological flexibility. Each process is the counterpart to a pathological process (psychological inflexibility). ``` Present Moment / \ / \ Acceptance Self-as-Context | \ / | | PSYCHOLOGICAL | | FLEXIBILITY | | / \ | Defusion Values \ / \ / Committed Action ``` ### Flexibility vs. Inflexibility | Core Process (flexible) | Counterpart (inflexible) | |---|---| | Acceptance | Experiential avoidance | | Cognitive Defusion | Cognitive fusion | | Present Moment Awareness | Past/future focus | | Self-as-Context | Conceptualized self | | Values | Lack of values clarity | | Committed Action | Inaction/impulsivity | --- ## The Six Core Processes ### 1. Acceptance **Definition:** Willingness to allow inner experiences (feelings, thoughts, bodily sensations) without trying to change, avoid, or control them. **Important:** Acceptance is NOT resignation. It is an active, conscious decision to make room for experience. #### Techniques - **Willingness Scale (0-10):** "How willing are you right now to just let this feeling be there?" - **Expansion:** Locate the feeling in the body, give it shape/color/texture, let it "breathe" - **Struggle Switch Metaphor:** There's a switch inside us — not for pain, but for the struggle against pain. Acceptance means flipping the struggle switch. #### Metaphor: Quicksand > If you've fallen into quicksand, the natural instinct is to fight, resist, thrash. But that's exactly what pulls you deeper. The only helpful thing: Lie flat, increase the surface area, accept contact with the quicksand. Not because quicksand is great — but because the struggle against it is the real problem. --- ### 2. Cognitive Defusion **Definition:** Detaching from thoughts — seeing them for what they are: mental events, not reality itself. Instead of "I am worthless" -> "I am having the thought that I am worthless." #### Techniques - **"I am having the thought that..."** — Linguistically distance thoughts - **"Thank you, mind!"** — Acknowledge the mind as an overactive advisor without obeying it - **Singing thoughts:** Sing the distressing thought to the melody of "Happy Birthday" (reduces its credibility) - **Leaves on a stream:** Imagine a stream. Place each thought on a leaf and let it float by - **Passenger naming:** Give the inner critic a name ("Ah, there's Perfectionist Pete again") - **Repetition exercise:** Rapidly repeat a distressing word for 30 seconds — it loses its emotional charge #### Metaphor: The Uninvited Guest > Imagine you're throwing a party and an uninvited guest shows up. You have three options: (1) You throw them out — but they keep coming back and making noise. (2) You let them in and spend the whole evening monitoring them — then you miss your own party. (3) You let them in, acknowledge they're there, and continue enjoying your party. Option 3 is defusion. --- ### 3. Present Moment Awareness (Contact with the Present Moment) **Definition:** Intentional, non-judgmental attention to the here and now. Neither ruminating about the past nor worrying about the future. #### Techniques - **5-4-3-2-1 Exercise:** 5 things you see, 4 you hear, 3 you feel, 2 you smell, 1 you taste - **Breath awareness:** 3 conscious breaths — just observe, don't control - **Sensory anchoring:** Explore an object with full attention (texture, weight, temperature) - **Check-in questions:** "What is happening in my body right now? What thoughts are here? What feelings?" --- ### 4. Self-as-Context (Observing Self) **Definition:** Distinguishing between the self as content ("I AM anxious") and the self as context ("I NOTICE anxiety"). The observing self is the space in which all experiences occur — but it is not those experiences. #### Techniques - **Sky Metaphor:** "You are the sky, not the weather. Clouds, storms, sunshine — everything passes through. But the sky is always there." - **Chessboard Metaphor:** "You are not the white or black pieces. You are the board on which the game takes place." - **Observer Exercise:** Close your eyes. Observe thoughts. Observe feelings. Observe bodily sensations. Then: "Who is it that observes all of this?" - **Perspective Exercises:** "If your 80-year-old self were to look back at this situation — what would they say?" --- ### 5. Values **Definition:** Freely chosen life directions. Values are not goals (which can be achieved) but compass directions (which are followed). You never "complete" the value of "being a loving partner" — you live it, moment by moment. #### Values Clarification — Life Domains | Life Domain | Guiding Question | |---|---| | Relationships | What kind of partner/friend/family member do I want to be? | | Work/Career | What makes work meaningful to me? | | Personal Growth | In what direction do I want to develop? | | Health | How do I want to treat my body? | | Leisure/Recreation | What truly nourishes me? | | Spirituality | What gives my life deeper meaning? | | Community | What do I want to contribute to the world? | #### Techniques - **Tombstone Exercise:** "What should be written on your tombstone? Not what you achieved, but what you stood for." - **Compass Exercise:** Determine a direction for each life domain and rate on a scale of 1-10: "How important is this to me?" and "How much am I living this right now?" - **Sweet Spot of Pain:** "Behind every pain lies a value. Those who don't love can't be hurt. That it hurts shows that something matters to you." --- ### 6. Committed Action **Definition:** Concrete actions that align with one's own values. Not perfect, not "when I'm ready," but NOW, with all difficulties. #### Techniques - **SMART Value-Goals:** Specific, Measurable, Attractive, Realistic, Time-bound — but always linked to a value - **Smallest possible step:** "What is the smallest step you could take TODAY toward this value?" - **Willingness check:** "Are you willing to bring [unpleasant feeling] along if it shows up while you take this step?" - **Plan for obstacles:** "What inner barriers might arise? How do you want to handle them?" (not: "How will you eliminate them?") #### Metaphor: Passengers on the Bus > You are the bus driver of your life. On the bus sit passengers — your thoughts, feelings, memories, bodily sensations. Some are loud, threatening, ugly. They shout: "Turn right! Turn left! Stop!" You have three options: > > 1. **Stop and fight:** You stop driving and try to throw the passengers out. But you don't move forward. > 2. **Negotiate:** You drive where the passengers want. But it's not YOUR direction. > 3. **Keep driving:** You let the passengers shout, take them along — and still drive in YOUR direction. The passengers are allowed to be there. But THEY don't determine the route. > > Committed action means: Driving the bus toward your values, no matter which passengers are on board. --- ## Areas of Application ACT is evidence-based and effective for: - **Depression and anxiety disorders** - **Chronic pain** - **Substance use disorders** - **Eating disorders** - **Burnout and workplace stress** - **Trauma and PTSD** (complementary) - **Psychotic disorders** (complementary) --- ## When to Address Which Process? | User's Situation | Primary ACT Process | |---|---| | Avoids certain feelings/situations | Acceptance | | Trapped in rumination/worry | Defusion | | Living on autopilot, dissociated | Present Moment Awareness | | Defines self through problems ("I AM...") | Self-as-Context | | Feels directionless, meaningless | Values | | Knows what matters but doesn't act | Committed Action | --- ## Ethical Guidelines An AI assistant may explain ACT techniques psychoeducationally and guide exercises. An AI assistant must NOT: - Make diagnoses - Simulate a therapeutic relationship - Act alone in cases of acute suicidality — refer to professional help - Present ACT as a substitute for psychotherapy See: [ETHICS.md](../ETHICS.md) **In case of acute crisis, ALWAYS refer to:** - 988 Suicide & Crisis Lifeline (US): 988 - Crisis Text Line (US): Text HOME to 741741 - Samaritans (UK): 116 123 - Telefonseelsorge (DE): 0800 111 0 111 / 0800 111 0 222 - Emergency services: 911 (US) / 112 (EU) --- ## References - Hayes, S. C., Strosahl, K. D., & Wilson, K. G. (2012). *Acceptance and Commitment Therapy: The Process and Practice of Mindful Change.* 2nd Edition. - Harris, R. (2009). *ACT Made Simple.* - Hayes, S. C. (2005). *Get Out of Your Mind and Into Your Life.* --- *Ported from BACH v3.8.0 | Standalone Version*