Acceptance and Commitment Therapy (ACT)

Acceptance and Commitment Therapy (ACT) is an innovative and evidence-based form of psychotherapy that encourages individuals to embrace their thoughts and feelings rather than fighting or feeling guilty for them. Developed by Dr. Steven Hayes in the 1980s, ACT has gained popularity for its unique approach to fostering psychological flexibility. In this article, we’ll explore what ACT is, how it works, and what to expect during sessions, while maintaining a warm, supportive, and authoritative tone.

What is ACT?

ACT is a mindfulness-based therapy that combines acceptance and behavioural change strategies to help individuals live a meaningful life. The core idea of ACT is to accept what is out of one’s personal control and commit to action that improves and enriches one’s life. ACT is grounded in six core processes that promote psychological flexibility.

Key Components of ACT:

  • Cognitive Defusion: Learning to perceive thoughts and feelings as they are, not as what they appear to be.
  • Acceptance: Allowing unwanted private experiences (thoughts, feelings, and urges) to come and go without struggling with them.
  • Contact with the Present Moment: Being here and now, fully aware and engaged in the present.
  • Observing the Self: Accessing a transcendent sense of self, a continuity of consciousness that is unchanging.
  • Values: Discovering what is most important to one’s true self.
  • Committed Action: Setting goals according to values and carrying them out responsibly.

How Does ACT Work?

ACT involves a combination of mindfulness skills and behavioural strategies to help clients develop greater psychological flexibility. The therapy sessions are designed to help clients accept their inner experiences while committing to actions that align with their values.

1. Assessment and Goal Setting: The therapist gathers information about the client’s history and current issues, and together they set specific, meaningful goals for therapy.
2. Cognitive Defusion: The therapist teaches techniques to help the client detach from unhelpful thoughts and feelings, reducing their influence and impact.
3. Acceptance: Clients learn to accept their thoughts and feelings without trying to change them, which can reduce the struggle against unwanted experiences.
4. Mindfulness: Clients practice mindfulness exercises to stay grounded in the present moment and enhance self-awareness.
5. Values Clarification: The therapist helps the client identify and clarify their core values, guiding them towards a more meaningful and fulfilling life.
6. Committed Action: Clients set specific, value-based goals and take steps towards achieving them, supported by the therapist.

What to Expect During ACT Sessions

ACT sessions typically last between 45 and 60 minutes. During these sessions, clients engage in a variety of experiential exercises and mindfulness practices. The therapist provides support, guidance, and feedback to help the client achieve their therapeutic goals.

Steps in an ACT Session:

1. Check-In: The session begins with a check-in to discuss the client’s current state and any new issues that have arisen.
2. Agenda Setting: The therapist and client set an agenda for the session, focusing on specific topics or goals.
3. Mindfulness Practice: The therapist guides the client through mindfulness exercises to promote present-moment awareness.
4. Cognitive Defusion: The therapist helps the client practice techniques to detach from unhelpful thoughts and feelings.
5. Acceptance: Clients engage in exercises that promote acceptance of their inner experiences.
6. Values Clarification: The therapist helps the client explore and identify their core values.
7. Committed Action: The client sets value-based goals and plans actionable steps to achieve them.
8. Homework: The client is given homework assignments to practice the skills learned in therapy and to apply them in their daily life.
9. Closure: The session ends with a summary of what was covered and a plan for the next session.

The Potential Benefits of ACT

ACT may offer numerous benefits for individuals seeking to improve their mental health and overall well-being:

  • Reduced Symptoms: ACT may help to reduce symptoms of anxiety, depression, and other mental health conditions.
  • Improved Emotional Regulation: Clients learn to manage their emotions more effectively through acceptance and mindfulness practices.
  • Enhanced Psychological Flexibility: ACT promotes flexibility in thinking and behaviour, helping individuals adapt to changing circumstances.
  • Increased Self-Awareness: Clients gain a deeper understanding of their thoughts, feelings, and behaviours.
  • More Meaningful Life: By clarifying and committing to their values, clients may lead a more purposeful and fulfilling life.

ACT: A Safe and Potentially Effective Approach

ACT is considered a safe and effective approach for treating a variety of mental health conditions, including anxiety, depression, PTSD, OCD, and chronic pain. It is important to work with a certified ACT therapist who has undergone specialised training to ensure the best possible outcomes.

Finding an ACT Trained Therapist

Acceptance and Commitment Therapy (ACT) offers a unique approach to understanding and accepting inner experiences while committing to value-based actions. By recognising and embracing these experiences, individuals may achieve greater psychological flexibility and lead a more meaningful life. If you are considering ACT, know that you are taking a proactive step towards improving your mental health. A qualified ACT therapist can guide you through this process with expertise and compassion.

Remember, healing is a journey, and seeking help is a sign of strength. ACT might be the key to unlocking a more balanced and fulfilling life.

If you have any questions or would like to learn more about ACT therapy, we have a number of ACT trained therapists who can help – give us a call on 1300 830 552 or send an email enquiry to be matched with a therapist near you.