ACT - Acceptance & Commitment Training


Cassandra Woolgar


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Welcome to your self study ACT course. Here you will find a wealth of resources to read, listen to & watch. There are also little exercises you can do to help yourself put your learning into practice and gain the full benefits of ACT.


What is ACT?

Acceptance & Commitment Training has been 'developed within a coherent theoretical and philosophical framework' to help improve your psychological flexibility through 'empirically based' interventions that use 'acceptance and mindfulness strategies' and 'commitment and behavior change strategies'. Psychological Flexibility involves 'contacting the present moment fully as a conscious human being, and based on what the situation affords, changing or persisting in behavior in the service of chosen values.' ACT will teach you 'how to make healthy contact with thoughts, feelings, memories, and physical sensations that have been feared and avoided'. You will 'gain the skills to recontextualize and accept these private events, develop greater clarity about personal values, and commit to needed behavior change' - Steve Hayes

Pretty much all of us will struggle with unwanted and uncomfortable mental experiences in the form of thoughts, emotions and memories at some stage in our life.  In the workplace, these experiences are often brushed off or seen as trivial.

Yet all statistics show that at one end of the spectrum, the ability to focus and become engaged in one’s work brings far better results in terms of productivity, innovation and learning.  And at the other end of the spectrum, the ability to cope effectively with stress, anxiety and uncertainty predicts less burnout, less absenteeism and lower turnover.

In a nutshell, ACT helps people to change their relationship to difficult thoughts and emotions, in the service of constructing a life around what really matters to them. ACT is an extremely powerful approach in helping people to live the life that they truly want, rather than the life that their thoughts and emotions would dictate.' - Rachel Collis

For a detailed overview read A Non-Technical Overview of ACT by Dr. Russ Harris.


What will you learn about?

This course covers the 6 principles of ACT

Click Here for interactive version of the above ACT chart


What skills could you develop?

This ACT course should help the development of the following skills:

-Ability to select where to focus your attention

-Ability to make clear meaningful decisions

-Ability to make and complete actions beneficial to what is meaningful to you

-Skills to focus and engage in work

-Improvements to productivity, innovation and learning

-Ability to cope with difficult emotions including stress, anxiety and anger

-Ability to gain perspective from thoughts and emotions, and hence ability to chose how you would like to behave rather than being controlled by these

-Skills to pursue meaningful actions at work that you would like to achieve but are afraid / nervous / reluctant to pursue; and skills to tolerate uncomfortable feelings in this process

-Development of 'self as context', recognising the difference between 'you' and your thoughts & feelings

-An understanding of the biology of the human stress response and how this relates to the topics covered in this course 

Below is a link to some further information about how Psychological Flexibility plays a part a work:
The Role of Psychological Flexibility in Building Performance and Wellbeing


How to complete this course

Use the menu on the left to work through each topic. You will find some general information followed by audio clips, videos, readings and exercises. Try to complete as many of these as possible, most are very short and each will add to your understanding of the topic and skills in that area.

Use the tab menu along the top to select Tasks & then chose a topic from the left hand menu. Here you will find some tasks & exercise you can download & complete.

Feel free to save anything you find useful so you can refer back to it & use it in future.

Course content

Request invitation

Content of this course is available by invitation only. You can not access this course if you don't have an invitation from the course instructor.

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Interested? Start your first course right now.

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