Acceptance & Commitment Therapy (ACT) is a therapeutic approach centered around helping individuals foster a keen awareness of their emotions in order to construct a healthier relationship with them. At Connect Cognitive Therapy, ACT is heavily based on the principle of ‘mindfulness.’ Our clients in Mississauga, Ontario, are encouraged to acknowledge their emotions without judgment, viewing them 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.
The 6 Core Principles of ACT
ACT draws from the behavioral principles implemented in Cognitive Behavioural Therapy, where a patient utilizes 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.
There are 6 core principles ACT is known for:
1. Acceptance
Accepting the full range of your emotions regardless of if they are negative, neutral, or positive.
2. 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.
3. 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.
4. 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.
5. 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.
6. Committed Action
Action is the final step. This describes how you construct goal-oriented and positive behaviours which align with your personal values and goals.
Improving Your Well-Being Through ACT
As with any therapeutic modality, Acceptance and Commitment Therapy has specific use cases where it’s most effective.
Who Benefits From ACT?
ACT is an evidence-based approach with strong scientific backing suggesting its effectiveness for:
- Anxiety
- Depression
- Obsessive Compulsive Disorder
- Eating Disorders
- Personal Addictions
- Chronic Stress
- Physical Pain
If you’ve struggled with any of these, or if you’ve tried other types of psychotherapy in the past without results, ACT might be the next step for you.
The ACT Approach Dynamic
Early ACT sessions are one-on-one, primarily focused on you and your personal 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.
What to Expect Moving Forward
Sessions typically commence with a review of behaviours discussed in the previous sessions. You will get to provide feedback regarding which behaviours you found 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 comprehensive multi-step process. The best way to employ ACT is by a personalized approach to improving mental wellness—one that’s unique to each individual’s 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.
Getting Started With ACT
Connect Cognitive Therapy is a top source for Acceptance and Commitment Therapy (ACT) in the Mississauga region. To read more about the types of therapy we offer, click here for our services page. To book a session with one of our therapists that specialise in ACT, book online on the top right of the page or click here to receive a call from our team. We look forward to speaking with you!