We Americans believe profoundly not only in the pursuit of happiness, but in our unalienable right to obtain it. Despite roughly 5,000 years of written evidence to the contrary, we believe it isn’t normal to be unhappy. That’s why we have so many approaches to therapy and so many therapists. In general, we don’t want to stick around with psychological pain a second longer than necessary to get it excised from our life.
The problem is, according to Steven Hayes, professor at the University of Nevada, former Haight-Ashbury hippie turned behaviorist, and the developer of acceptance and commitment therapy (ACT), we’ve got it backwards. In fact, it’s suffering and struggle that are normal—and not the reverse. Furthermore, dealing with our inevitable psychic struggles by trying to get rid of them doesn’t work and may actually make them worse.
Instead of countering and correcting our negative thoughts, as classic cognitive therapy argues we should do, Hayes believes we should acknowledge those thoughts, accept them rather than challenge them, and then get on with living as full and worthwhile a life as we can. That’s the commitment part of ACT, and the tough-minded part as well.
In his prodigiously well-published career, Hayes has written more than 500 scientific articles and several books, including the 2005 bestseller Get Out of Your Mind and Into Your Life, and has established ACT as the most empirically supported application of mindfulness principles in the field of psychotherapy. In the following interview, he explains both the origins of ACT and what he sees as its future.
RH: How did you first develop ACT?
Hayes: ACT was first developed in the early ’80s and grew out of my own experience with panic disorder and treating other clients with anxiety problems. I’d been trained as a cognitive behavioral therapist. But when I realized that cognitive behavioral therapy (CBT) wasn’t helping me deal with my own problems with anxiety, I returned to some of the more Eastern ideas that had appealed to me earlier in my life.
If you either avoid something or fight and argue with it, you give it power. Instead, I began to see how to apply meditative and mindfulness practices to my anxious thoughts and feelings about myself. I added the idea of examining a person’s deepest values as a guide to determining the direction of change. It’s not enough to focus on what you don’t want to experience. If I don’t focus on my symptoms, what do I want to be doing with my life? That’s where the role of commitment came into ACT.
RH: Let’s make it practical here. Say you’re working with someone with panic disorder. What’s the ACT treatment plan?
Hayes: We view anxiety as a problem of psychological inflexibility. It’s an inability to come into the present moment and open up to your emotions, to see your thoughts as they are, and to focus on what’s really of importance to you. The goal of ACT is to help people develop a sense of self that’s larger than the limited story they’re used to telling about themselves and others that’s getting in their way.
When ACT works, it helps people get more in touch with their thinking and feelings as they are—not what they’re supposed to be. And instead of experiencing emotions as accidents or obstacles, people can understand their meaning and use them to move toward what gives them more energy and purpose in life. ACT isn’t a panacea or a cure, but it’s a way to organize your life around a fuller sense of purpose and meaning, one step at a time.
RH: What are the practical applications of ACT techniques?
Hayes: It turns that ACT methods apply to a stunning range of human problems and opportunities for growth. As of the end of 2014, there’ve been more than 110 randomized controlled trials of ACT and 260 total trials in almost every area of human concern. Areas with at least five published studies are what you’d expect—depression, anxiety, substance use, pain control—but others are perhaps more surprising: psychosis, stigma and prejudice, training and education, dealing with cancer.
ACT has been shown to help international-level chess players and professional hockey players. There are Olympic athletes who’ve won their gold medals using ACT. How can a therapy method achieve all that? The key seems to be improving psychological flexibility—people’s openness to experience and their ability to disentangle from distracting cognition and feelings. By increasing people’s ability to purposefully attend to the present and their ability to link their actions to their deepest values, you can put them on a path to positive growth that will likely echo for a long time, not just in their lives, but in the lives of those they love.