Acceptance and commitment therapy.

ACT is an experiential form of therapy that combines elements from traditional behavioural therapy and cognitive behavioural therapy. The focus is on helping clients accept their thoughts and feelings as a natural part of life, rather than fighting against them. Through ACT, clients can begin to focus on what truly matters to them and take steps towards a more values-driven and meaningful life.

How does ACT work?

ACT is based on the idea that attempts to control or avoid painful emotions often lead to more suffering. Instead, clients are encouraged to:

• Accept their inner experiences as a natural part of life.
• Explore and act in alignment with their values.
• Build psychological flexibility, which involves the ability to adapt thoughts and behaviours to live in closer alignment with one’s goals and values.

What ACT can help with.

Acceptance and commitment therapy is more than just a therapeutic approach – it’s a mindset that helps you understand and manage your thoughts and feelings, enabling you to live a more meaningful life, no matter the challenges you face.

• Stress and burnout: Manage overwhelming thoughts and find balance in daily life.
• Anxiety and worry: Discover tools to confront fears without letting anxiety control you.
• Depression: Find purpose and motivation by accepting your emotions and focusing on what matters most to you.
• Relationships: Improve communication and strengthen your relationships through greater presence and awareness.
• Self-esteem and confidence: Work through self-criticism and learn to accept and value yourself.

What to expect in ACT.

In ACT therapy, you’ll work with a therapist to:

• Identify thought patterns that hold you back.
• Determine which challenges require action and which can be accepted.
• Develop an action plan based on your values and goals.

ACT isn’t about eliminating difficulties, but rather learning to live a meaningful life despite them.

The six core processes of ACT.

1. Acceptance: Acknowledge and embrace all thoughts and emotions without judgment or denial.
2. Cognitive defusion: Create distance from painful thoughts and feelings by techniques such as observing or “de-dramatizing” them.
3. Mindfulness: Be present in the here and now, paying attention to thoughts and feelings without letting them take control.
4. Self-as-Context: Explore and expand your identity – you are more than your thoughts and feelings.
5. Values-based direction: Identify what truly matters to you and let that guide your actions.
6. Committed action: Take concrete steps toward living in alignment with your values, even when it’s challenging.