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Acceptance and Commitment Therapy (ACT)

Here at The Psychology Room, we offer Acceptance and Commitment Therapy as one of our therapeutic approaches. We have outlined some more information about this approach below.

What is Acceptance and Commitment Therapy?

Acceptance and Commitment Therapy (ACT) is a form of psychotherapy that combines aspects of mindfulness, behavioural therapy, and cognitive psychology. Developed by Dr. Steven C. Hayes, ACT focuses on helping individuals develop psychological flexibility—the ability to fully experience their thoughts and feelings without being controlled by them, while also taking committed actions that align with their values. ACT helps clients accept difficult thoughts and feelings, commit to meaningful actions, and ultimately lead a more fulfilling life, even in the presence of challenges.

Key Elements of ACT

ACT is based on six core processes that work together to promote psychological flexibility. These processes guide individuals in accepting their experiences, being present in the moment, and moving forward in a way that aligns with their values. 

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  1. Cognitive Defusion: Cognitive defusion involves learning to observe thoughts without becoming entangled in them. Instead of getting stuck in negative or distressing thoughts, individuals practice distancing themselves from their thoughts and seeing them as just words or images, not facts.

  2. Acceptance: Acceptance is about allowing thoughts, feelings, and sensations to be present without trying to avoid or change them. In ACT, clients learn to embrace difficult emotions, such as sadness, anger, or anxiety, rather than resisting them. This reduces the power that negative emotions hold over individuals, enabling them to respond more effectively.

  3. Present Moment Awareness (Mindfulness): ACT emphasises mindfulness, the practice of staying present and engaged in the here and now. Through mindfulness, individuals can fully experience their thoughts, feelings, and surroundings without judgment or distraction, increasing emotional awareness and clarity.

  4. Self-as-Context: This process encourages individuals to see themselves as separate from their thoughts and emotions. Instead of identifying with specific thoughts or labels, clients learn to view themselves as the observer of their experiences. This helps build greater psychological flexibility and self-compassion.

  5. Values Clarification: ACT focuses on identifying what truly matters in life—your values—and using these values as a guide to decision-making and action. By clarifying your values, you can create a sense of direction and purpose, which can lead to a deeper sense of fulfillment and satisfaction.

  6. Committed Action: ACT encourages individuals to take specific, meaningful actions based on their values, even in the presence of uncomfortable thoughts and emotions. By committing to these actions, individuals move closer to the life they want to create, despite any challenges that arise.

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Who can benefit from ACT?

ACT is effective for individuals dealing with a wide range of mental health issues, particularly those who feel “stuck” in unhelpful patterns of thinking or behaviour. It can be beneficial for people struggling with:

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  • Anxiety and Panic Disorders

  • Depression

  • Chronic Pain or Illness

  • Stress and Burnout

  • Trauma and PTSD

  • Addiction and Substance Abuse

  • Relationship Issues

  • Perfectionism and Self-Doubt

  • Low Self-Esteem

  • Anger and Emotional Regulation

 

If you find yourself avoiding difficult emotions, feeling disconnected from your values, or struggling to move forward in life, ACT can help you develop a more flexible, values-driven approach to your challenges. To find out more about Acceptance and Commitment Therapy, get in touch for a free consultation.

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