ACT une nouvelle thérapie cognitivo-comportementale

Acceptance and Commitment Therapy (ACT) is a modern form of CBT. It is distinguished by its relational approach to thoughts and emotions , rather than simply modifying them. ACT encourages acceptance of difficult internal experiences and engagement in actions guided by personal values , in order to foster a rich, meaningful, and psychologically flexible life.

While traditional CBT focuses on changing the content of thoughts , ACT focuses on how we interact with our thoughts and emotions , enabling us to live fully despite difficulties.

🌱 The basics of ACT

It is based on two central ideas:

 

1. 1. Acceptance : Making space for difficult thoughts and emotions instead of fighting them.

1. 1. Commitment : Acting on your values, even when you are uncomfortable.

🔑 The six central processes of ACT

They are often presented as a “hexaflex” model (a six-point diagram). Together, they promote what is called psychological flexibility, the ability to remain present, open, and engaged in life.

 

1. 1. Cognitive Defusion
      

       

      • • Learn to “step back” from your thoughts rather than getting bogged down in them.
      • • Example: Instead of thinking “I am worthless,” say “I notice my mind is telling me I am worthless.”

1. 1. Acceptance
      

       

      • • Allow feelings and sensations to exist without resistance.
      • • Example: making space for anxiety rather than pushing it away.

1. 1. Mindfulness / Presence in the present moment
      

       

      • • Pay attention to what is happening here and now, rather than staying stuck in the past or the future.

1. 1. Self-as-Context
      

       

      • • Cultivate the awareness that you are not your thoughts or emotions, but the container in which they occur.
      • • An observer’s perspective.

1. 1. Values
      

       

      • • Clarify what really matters to you. The qualities you want to embody, not just goals.
      • • Example: valuing compassion, honesty or creativity.

1. 1. Action taken
      

       

      • • Take concrete actions guided by your values, even if difficult emotions arise.
      • • Example: Calling a friend despite social anxiety, because connection is a value.

🌊 A metaphor
ACT uses many metaphors. One of the classics is “The Passengers on the Bus” :

 

• • Imagine you are the driver of a bus (your life), and in the back are noisy passengers (your thoughts and emotions). Some shout scary or discouraging things. If you fight them or stop, they control your direction. But if you continue to drive toward your values, they may stay there, but they do not direct your life.

What is ACT used for ?

ACT is supported by a wealth of evidence for a variety of issues, including:

 

• • Anxiety

• • Depression

• • OCD

• • Trauma

• • Chronic pain

• • Stress at work

• • General well-being and resilience

It is also used in coaching, sports psychology and even in organizations.

✨ The Spirit of ACT
Unlike therapies that focus on symptom reduction, ACT emphasizes living a rich and meaningful life and trusting that when you live according to your values, distress can soften accordingly.

🧩 ACT Practice Exercise: “Leaves on a Stream” (Cognitive Disidentification)

This exercise helps create space between you and your thoughts:

 

1. 1. Refocus
      

       

      • • Sit comfortably.
      • • Take a slow breath in… and out.

1. 1. Imagine a stream
      

       

      • • Visualize a gentle stream flowing past you.
      • • Leaves float on its surface.

1. 1. Notice your thoughts
      

       

      • • When thoughts appear, place each one on a leaf and let it float.
      • • If a new thought appears, place it on another sheet.

1. 1. No need to push back
      

       

      • • Some leaves may get stuck or come back. This is normal. Notice them and let them go.

1. 1. Come back to the stream
      

       

      • • If you get carried away by a thought, gently bring your attention back to the image of the stream and the leaves.

🌱 After a minute or two…

 

• • Did you feel a space between “you” and your thoughts?

• • Were some thoughts harder to let go?

• • How does this compare to your habit of letting your thoughts carry you away?

🧩 ACT Exercise: “Expansion” (Acceptance)

 

1. 1. Connect to your body
      

       

      • • Close your eyes if you want.
      • • Take a slow breath, noticing the rise and fall of your chest.

1. 1. Notice an emotion
      

       

      • • Think of a situation that triggers a mild uncomfortable feeling (not your worst pain, just something manageable).
      • • Notice where this manifests in your body: tension, heaviness, heat, tingling?

1. 1. Breathe into it
      

       

      • • Instead of pushing the sensation away, imagine sending your breath into that area.
      • • With each breath, gently make “space” around the sensation.

1. 1. Create space
      

       

      • • Imagine the sensation as an object (energy ball, cloud, knot).
      • • See if you can let it be, without trying to change it.

1. 1. Offer kindness
      

       

      • • Place a hand gently on the area, as if comforting a friend.
      • • Tell yourself, “It’s OK, it’s here for now.”

🌊 Reflection

 

• • How did it feel to make space for the sensation rather than resist it?

• • Has there been a slight change in approaching it with openness?

🧩 ACT Exercise: Discover your values

 

1. 1. Imagine a future reflection
      

       

      • • Visualize yourself at the end of a long and meaningful life.
      • • Imagine what people who know you well would say about you: what you stand for, how you treat others, the kind of person you are.

1. 1. Listen to the qualities
      

       

      • • What do you hope they say about you?
      • • Were you loving, courageous, honest, curious, compassionate, creative?

1. 1. Score 3–5 words
      

       

      • • Choose the qualities that seem most alive or important to you right now.
      • • Example: kindness, integrity, curiosity, growth, connection.

1. 1. Bring it into the present
      

       

      • • Think of one small action you can take today or this week that reflects one of these values.
      • • Example: If you value connection, send a sincere message to a friend. If you value growth, learn something new for 10 minutes.

🌱 Reflection

 

• • What values did you note?

• • Is there one that is particularly important to honor now?

🌟 ACT Daily Routine (5–10 minutes)

 

1. 1. Grounding and Mindfulness (1–2 min)
      

       

      • • Sit comfortably with your feet on the floor.
      • • Take 3 deep breaths, notice the rise and fall of your chest.
      • • Pay attention to the present moment: sounds, sensations, sight.

1. 1. Cognitive disidentification (1–2 min)
      

       

      • • Choose a thought or worry.
      • • Imagine it on a leaf floating on a stream.
      • • Notice it without trying to change it, create space.

1. 1. Acceptance / Expansion (1–2 min)
      

       

      • • Notice an emotion present in your body.
      • • Breathe into it, make room for the feeling.
      • • Optional: Place a hand on the area and say “It’s OK, it’s there.”

1. 1. Checking values (1–2 min)
      

       

      • • Remember one of your key values.
      • • Ask yourself: “How can I live this value today, even a little?”
      • • Identify a concrete action to take today.

1. 1. Action taken (1–2 min)
      

       

      • • Choose an action and commit to doing it.
      • • Accept that uncomfortable thoughts or emotions may arise and move forward regardless.
      • • Visualize yourself performing this action with openness and intention.

🌱 Optional reflection (1 min)

 

• • Did you perform the action?

• • How does it feel in body and mind?

• • Did you learn anything about your values or yourself?

💡 Key Tip : Even 5 minutes a day creates a habit of psychological flexibility. Over time, thoughts and emotions lose their power to control your life, while your values guide your choices.

Do you have any questions about this new therapy, ACT? Have you tried it yet? You can tell us about it by contacting us here. We’d be happy to share our experiences with you if you need them.