Introducing Acceptance and Commitment Therapy (ACT)
While there are many approaches to therapy, one that has been gaining significant attention is Acceptance and Commitment Therapy (ACT, spoken as the word instead of the letters). Rooted in mindfulness and behavioural psychology, ACT helps individuals close the gap between the reality they want and reality as it is. The larger this “reality gap” is, the more pain and suffering we tend to experience. In the ACT approach, clients work with their therapist to close this gap from either side, committing to making meaningful changes that is aligned with our values, while learning to accept the things we cannot change.
In this blog post, we’ll explore what ACT is, how it works, and the numerous benefits it can offer. Some of our therapists use ACT as part of their therapeutic approach. You can book a matching consultation using the “book appointment” button on the top of the page, so we can connect you with your best fit!
How Does ACT Work?
ACT works by teaching individuals to cultivate psychological flexibility. Psychological flexibility is the ability to stay open to experiences, even the uncomfortable ones, and to take committed actions in alignment with personal values.
Rather than trying to eliminate symptoms (like anxiety or depression), ACT focuses on building acceptance and engagement with life. It does this through mindfulness, acceptance exercises, and behavioral changes that help clients live in a way that reflects their values and goals.
The Benefits of Acceptance and Commitment Therapy
Improved Emotional Well-being: By accepting difficult emotions and focusing on actions aligned with personal values, individuals often experience greater peace and emotional resilience.
Reduced Anxiety and Stress: ACT helps individuals change their relationship with anxiety, reducing its power over their lives. By learning to accept anxiety and not avoid it, people can engage in life more fully without being paralyzed by fear.
Increased Motivation: When people focus on living in alignment with their core values, they often experience an increase in motivation. Whether it's pursuing meaningful work or nurturing relationships, ACT helps individuals take purposeful action.
Enhanced Quality of Life: Ultimately, ACT helps individuals create a more fulfilling life. Whether it’s fostering healthier relationships, finding more satisfaction in daily activities, or pursuing long-term goals, ACT offers tools to live with intention and authenticity.
The Six Core Principles of ACT
ACT is built around six key principles that together form a roadmap for emotional flexibility and psychological well-being:
Cognitive Defusion: This principle helps individuals step back from their thoughts and see them for what they are—just thoughts, not facts. For example, rather than saying, "I am a failure," one might learn to view the thought as "I am having the thought that I am a failure." This helps people distance themselves from negative self-talk.
Acceptance: Instead of trying to avoid or eliminate uncomfortable emotions (like fear, sadness, or anxiety), ACT encourages accepting them. This doesn’t mean liking them but recognizing them as a natural part of the human experience.
Present Moment Awareness: Mindfulness plays a significant role in ACT. Being present helps individuals focus on what they can control right now, rather than worrying about the past or future. This mindfulness allows a deeper connection to the moment and reduces the impact of distressing thoughts.
Values Clarification: ACT encourages individuals to reflect on what truly matters to them—what kind of person they want to be, what they want to stand for, and how they want to engage with others. Identifying values is a guiding compass for making meaningful life decisions.
Committed Action: The final principle focuses on taking action based on one’s values, even when it feels uncomfortable. This action may involve stepping outside one’s comfort zone, but it brings a sense of purpose and fulfillment.
Self-as-Context: This principle helps individuals see themselves as the observer of their experiences, not as their experiences. It encourages people to develop a broader sense of identity that is not limited to the roles they play or the struggles they face.
What is Acceptance and Commitment Therapy (ACT)?
Developed in the 1980s by psychologist Steven Hayes, ACT is a type of third-wave cognitive behavioral therapy (CBT). Unlike traditional therapy approaches that often focus on changing or eliminating negative thoughts and emotions, ACT emphasizes accepting these feelings as part of being human. The key is not to fight these emotions but to shift our relationship with them.
At its core, ACT cultivates something called “psychological flexibility”. As part of this, we learn to allow thoughts, feelings, and bodily sensations to be present without judgment or struggle. By doing so, we can live more freely and authentically, moving toward actions that align with our core values.
Why ACT Is Effective
Focuses on Long-Term Growth, Not Quick Fixes: Traditional therapy approaches might aim to “fix” problems in a short period. ACT, however, teaches people how to deal with difficult emotions and situations throughout their lives, fostering lasting change and resilience.
Helps with a Variety of Mental Health Issues: ACT has been proven effective for a wide range of conditions, including anxiety, depression, chronic pain, substance abuse, and PTSD. By helping individuals accept distressing thoughts and feelings, ACT helps reduce their intensity and impact.
Empowers Individuals: Instead of making clients feel as if they need to get rid of their emotions to live a fulfilling life, ACT empowers them to act with purpose despite their emotions. This shift in perspective creates a profound sense of freedom and self-efficacy.
Encourages Mindfulness: ACT integrates mindfulness practices to help individuals stay grounded in the present moment. Mindfulness reduces the tendency to get caught up in negative thought loops, leading to a calmer and more focused mind.
Final Thoughts
Acceptance and Commitment Therapy is a powerful tool for individuals looking to improve their emotional well-being, especially for those who have felt stuck in their thoughts, emotions, or behaviors. By learning to accept rather than avoid difficult emotions and taking committed actions that align with their values, people can experience profound changes in their mental health and overall life satisfaction.
Interested in getting connected with a therapist who uses ACT? Book a matching consultation by clicking the “book appointment” button at the top of the page.
Stay tuned for other resources, including trainings for therapists and book recommendations.
