Acceptance and Commitment Therapy (ACT)

What is Acceptance and Commitment Therapy (ACT)?

Acceptance and Commitment Therapy (ACT) is a modern, evidence-based psychotherapy that focuses on helping individuals live more meaningful and fulfilling lives by accepting their thoughts and feelings rather than trying to avoid or change them. ACT encourages people to embrace their internal experiences, such as emotions and thoughts, and commit to behaviours that align with their values, even in the presence of difficult or distressing feelings. Unlike traditional therapies that focus on changing thoughts or eliminating distress, ACT aims to increase psychological flexibility—the ability to respond to life’s challenges with openness, awareness, and the ability to take committed action.

How Does ACT Work?

ACT is built around six core principles that help individuals develop greater psychological flexibility:

  1. Cognitive Defusion: This involves learning to "unhook" from unhelpful thoughts, allowing individuals to view them more objectively without being controlled by them.

  2. Acceptance: Rather than trying to eliminate difficult emotions or thoughts, ACT encourages individuals to accept them as they are, reducing the struggle against these internal experiences.

  3. Present Moment Awareness (Mindfulness): ACT emphasises being fully present in the moment, helping individuals become aware of their thoughts, feelings, and bodily sensations without judgment.

  4. Self-as-Context: This principle involves viewing oneself from a broader perspective, recognising that you are more than your thoughts, feelings, and experiences.

  5. Values Clarification: ACT encourages individuals to identify what truly matters to them in life—such as their values and long-term goals—and use those values as a guide for behaviour.

  6. Committed Action: Once values are clarified, ACT helps individuals take specific, purposeful actions that align with those values, even in the face of obstacles.

By fostering these skills, ACT helps individuals focus on living a meaningful life, rather than being controlled by their internal struggles.

What To Expect In ACT Sessions?

In an ACT session, you will work collaboratively with your therapist to explore your thoughts, emotions, and behaviours in a safe and non-judgmental environment. Your therapist will guide you in identifying and understanding the patterns of thinking and behaviours that may be causing distress. ACT sessions are typically structured to help you develop mindfulness skills, increase acceptance, and clarify your values. You will also work on developing committed action plans to help you take steps towards living a life that reflects your values, despite any difficulties you may encounter along the way. ACT is not about “getting rid of” difficult emotions or thoughts, but rather learning to live alongside them and continue pursuing meaningful goals.

What Can You Expect from ACT?

ACT helps individuals develop the ability to navigate difficult emotions and thoughts, leading to a more fulfilling life.

Some of the key benefits include:

  • Greater Psychological Flexibility: ACT teaches you to become more adaptable and open to life’s challenges, reducing the impact of difficult thoughts and emotions.

  • Improved Acceptance of Difficult Emotions: Instead of avoiding or fighting against painful emotions, ACT helps you embrace them, reducing their control over your life.

  • A Life Guided by Values: ACT helps individuals clarify what is truly important to them, leading to more purposeful and fulfilling actions.

  • Increased Mindfulness: Through mindfulness techniques, ACT helps individuals become more aware of the present moment, reducing the power of past regrets or future anxieties.

  • Reduced Avoidance Behaviours: ACT helps individuals face their fears and challenges, leading to reduced avoidance behaviours that often prevent progress.

Who Can Benefit from ACT?

ACT is a versatile therapy that can be helpful for a wide range of mental health issues, including:

  • Anxiety disorders

  • Depression

  • Chronic pain

  • Stress and burnout

  • Post-traumatic stress disorder (PTSD)

  • Eating disorders

  • Substance use disorders

  • Obsessive-compulsive disorder (OCD)

ACT is also beneficial for individuals who want to live a more meaningful life, even in the face of everyday struggles, by developing greater emotional resilience and taking actions aligned with their values.