Acceptance and Commitment Therapy

ACT Acceptance and Commitment Therapy is an off shoot of Clinical Mindfulness and has a lot in common with methods like MBSR and MBCT and another off shoot called DBT.

ACT Practitioner
ACT Practitioner

What is ACT used for ?

ACT focuses on improving client functioning when they have a condition such as anxiety, complex trauma or an disorder such as an eating disorder. Typical areas addressed include:

  • Anxiety
  • Depression
  • Stress
  • Disorders
  • Trauma recovery
  • Other Mental Health Disorders

What is ACT?

ACT is a combination of psychological education or psychoeducation, where the client is trained to use new self management methods, new self regulation methods and new personal narrative methods. in other words the client learns how to be self compassionate, to take responsibility and personal power, to self regulate, and to enjoy more supportive behaviours and perceptions.

Acceptance and Commitment Therapy (ACT) is a unique approach to psychotherapy that helps you live a rich and meaningful life while effectively handling difficult thoughts and feelings. Unlike traditional therapies that focus on eliminating or changing distressing experiences, ACT encourages you to accept them, understand them, and move forward in alignment with your values.  

Here’s a breakdown of the key aspects of ACT:

Core Principles:

ACT is based on the idea that psychological suffering often arises from our attempts to avoid or control unpleasant thoughts, feelings, and sensations. This struggle can lead to a life that feels constricted and unfulfilling. ACT aims to help you:  

  • Accept your thoughts and feelings: Instead of fighting against them, you learn to acknowledge and allow them to be present without judgment.  
  • Clarify your values: You identify what truly matters to you in life, what gives your life meaning and purpose.
  • Commit to action: You take steps, big or small, that are in line with your values, even when faced with challenges or discomfort.  
  • Be present: You cultivate mindfulness skills to connect with the present moment and engage fully in your experiences.  
  • Develop self as context: You recognize that you are more than your thoughts and feelings; you are the observer of your experiences.
  • Learn cognitive defusion: You develop skills to create distance from your thoughts, recognizing them as mental events rather than absolute truths.  

How ACT Works:

ACT utilizes various techniques to help you develop these skills, including:

  • Mindfulness exercises: Practicing present moment awareness through meditation, breathing exercises, or body scans.  
  • Cognitive defusion techniques: Learning to observe thoughts without getting caught up in them, using methods like labeling thoughts or visualizing them as clouds passing by.  
  • Values clarification: Identifying and exploring what is truly important to you in different areas of your life.  
  • Committed action planning: Setting goals and taking steps that are consistent with your values.  
  • Metaphors and stories: Using relatable examples to illustrate ACT concepts and promote understanding.

What ACT Can Help With:

ACT has been shown to be effective in addressing a wide range of issues, including:

  • Anxiety disorders: Generalized anxiety, social anxiety, panic disorder, phobias.
  • Depression: Helping individuals reconnect with values and engage in meaningful activities despite low mood.  
  • Chronic pain: Improving quality of life and coping skills for individuals living with chronic pain.  
  • Stress: Managing stress and increasing resilience in the face of challenges.
  • Addiction: Supporting recovery by fostering acceptance and commitment to a values-based life.  
  • Trauma: Helping individuals process traumatic experiences and move forward with greater psychological flexibility.  

Key Benefits of ACT:

  • Increased psychological flexibility: The ability to adapt to changing circumstances and handle difficult emotions effectively.  
  • Improved quality of life: Greater focus on living a life that is meaningful and fulfilling.
  • Reduced suffering: Less struggle with difficult thoughts and feelings, leading to greater peace and well-being.  
  • Enhanced self-awareness: A deeper understanding of your values, strengths, and patterns of thinking and behaving.

Does ACT work?

ACT is a relatively new field, but is also subject to a huge number of research projects, and therefore the evidence is growing fast.

According to Manlick et al (2020) ACT helps clients deal with emotional avoidance. It mproves functioning and provides a reduction in symptoms in clients with eating disorders. According to Byrne et al (2020) ACT improved functioning, caused lower levels of depression, anxiety and stress in parents.

Manlick, C.F., Cochran, S.V. and Koon, J. (2013). Acceptance and Commitment Therapy and Literature Review. Journal of Contemporary Psychotherapy, 43, 115-122.

https://doi.org/10.1007/s10879-012-9223-7

Byrne, G., Ghrada, A.N., O’Mahony, T. and Brennan, E. (2020). A systematic review of the use of acceptance and commitment therapy in supporting parents. Psychology and Psychotherapy: Theory, Research and Practice, 94 (52), 378- 407.

https://doi.org/10.1111/papt.12282




Mindfulness Informed Professional
Mindfulness Informed Professional