Acceptance and commitment therapy.

ACT is an experiential form of therapy that blends traditional behavioural therapy with cognitive behavioural therapy. It’s core aim is to help clients accept their thoughts and feelings as a natural part of life, rather than struggling against them.

Through ACT, individuals can begin to focus on what truly matters and take proactive steps toward a life that is driven by their values and purpose.

How does ACT work?

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

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

What ACT can help with.

Acceptance and Commitment Therapy isn’t just a therapeutic approach; it’s a mindset that empowers you to understand and manage your thoughts and emotions, allowing you to live a more meaningful life regardless of the challenges you encounter.

• Stress and burnout: Learn to manage overwhelming thoughts and find balance in your daily routine.
• Anxiety and worry: Discover strategies to face your fears without letting anxiety take control.
• Depression: Find motivation and purpose by accepting your emotions and focusing on what truly matters to you.
• Relationships: Enhance communication and strengthen your relationships through increased presence and awareness.
• Self-esteem and confidence: Work through self-criticism and learn to value and accept yourself for who you are.

What to expect in ACT.

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

• Identify thought patterns that may hold you back.
• Learn which challenges require action and which are best accepted.
• Create an action plan based on your values and goals.

ACT isn’t about removing life’s challenges but learning to live meaningfully 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.