Acceptance & Commitment Therapy (ACT) Acceptance & Commitment Therapy (ACT) is an approach centered around helping individuals foster a keen awareness of their emotions in order to construct a healthier relationship with them. ACT is heavily based on the psychotherapeutic principal of ‘mindfulness’ in which clients are encouraged to acknowledge their emotions as a natural and rational aspect of their lives. Clients are then encouraged to utilize these emotions to guide them into behaviours based on their core principles, beliefs, and goals.
Core Principles of ACT
ACT draws from the behavioral principles such as those implemented in Cognitive Behavioural Therapy in which clients utilize their thoughts and emotions to inform positive and healthy behaviours to address them. As such, ACT is traditionally centered around a client’s present state of being and using it to inform healthier behaviours in the near future. ACT is built around 6 core principles:
Acceptance: Accepting the full range of your emotions regardless of if they are negative, neutral, or positive.
Cognitive Defusion: Modifying your traditional or ‘automatic’ response to negative thoughts and emotions. This often involves acknowledging the relationship between your negative thoughts and subsequent responses.
Being Present: Being mindful of the current moment both physically and emotionally. This often involves a keen and direct observation of your thoughts and feelings from an unbiased perspective.
Self as a Context: Understanding that you are more than simply the contents of your thoughts and feelings. Acknowledging that you are a complete conscious entity and that your thoughts are a singular aspect of your being that you observe. Understanding that your emotions are a response to the present and are used to inform your decisions rather than control your entire existence as an individual. Personal Values: Establishing a unique set of personal values and goals which drive your decision-making. Understanding the importance of these values to you and how they motivate your behaviours.
Committed Action: Constructing goal-oriented and positive behaviours which align with your personal values and goals.
How ACT Improves your Well-being
Who can Benefit from ACT
ACT is an evidence-based approach with strong scientific backing suggesting its effectiveness for numerous common challenges including: Anxiety
- Depression
- Obsessive Compulsive Disorder
- Eating Disorders
- Personal Addictions
- Chronic Stress
- Physical Pain
ACT Approach Dynamic
Early sessions in ACT are primarily focused on you and your therapist working together to establish what your personal values and goals are. From here, therapy sessions are strongly centered around using the 6 core principles of ACT to develop behaviours which are in-tune with your personal values.
Sessions typically commence with a review of the behaviours discussed in the previous sessions, in which you will get to provide feedback to your therapist regarding which behaviours you found that aligned with your values and which you found to be counter-productive. From here, you and your therapist will work together to develop new behaviours or modify existing ones so that they are better-suited to your needs. Your therapist will also provide you with exercises and homework to help you strengthen mindfulness of your emotions.
Acceptance and Commitment Therapy Insights
ACT is a form of therapy that has helped people improve their mental health through a multi-step process. A personalized approach to improving mental wellness through ACT can be unique to every individuals’ specific mental health goals and needs.
If you wish to develop a greater awareness of your emotions, feel more present, and foster healthy behaviours suited to your wellness needs, we invite you to contact us today to discuss how ACT can be beneficial to you!
If you would like to read more on the types of therapy we offer at Connect Cognitive Therapy, click here for our services page.
To book a session with one of our therapists that specialize in ACT, book online on the top right of the page or click here to receive a call from our team.