ACT is part of the third wave of Cognitive Behavioural Therapies. It helps us to cultivate a different relationship with our thoughts and emotions, focussing on techniques that help us to embrace more Mindfulness and Acceptance in our lives.
One-on-one sessions with a trained professional to navigate through life’s challenges and struggles.
Building connection through skill building in a warm and welcoming setting.
The goal of ACT is to create a rich and meaningful life, while accepting the pain that inevitably goes with it. “ACT” is a good abbreviation, because this therapy is about taking effective action guided by our deepest values and in which we are fully present and engaged. It is only through mindful action that we can create a meaningful life. Of course, as we attempt to create such a life, we will encounter all sorts of barriers, in the form of unpleasant and unwanted “private experiences” (thoughts, images, feelings, sensations, urges, and memories.)
ACT aims to develop and expand psychological flexibility. Psychological flexibility encompasses emotional openness and the ability to adapt your thoughts and behaviors to better align with your values and goals.
The six core processes that promote psychological flexibility are:
Acceptance involves acknowledging and embracing the full range of your thoughts and emotions rather than trying to avoid, deny, or alter them.
Cognitive defusion involves distancing yourself from and changing the way you react to distressing thoughts and feelings, which will mitigate their harmful effects. Techniques for cognitive defusion include observing a thought without judgment, singing the thought, and labeling the automatic response that you have.
Being present involves being mindful in the present moment and observing your thoughts and feelings without judging them or trying to change them; experiencing events clearly and directly can help promote behavior change.
Self as context is an idea that expands the notion of self and identity; it purports that people are more than their thoughts, feelings, and experiences.
Values encompass choosing personal values in different domains and striving to live according to those principles. This stands in contrast to actions driven by the desire to avoid distress or adhere to other people’s expectations, for example.
Committed action involves taking concrete steps to incorporate changes that will align with your values and lead to positive change. This may involve goal setting, exposure to difficult thoughts or experiences, and skill development.
Rather than trying to eliminate difficult thoughts or feelings, ACT teaches us to "make room" for them while committing to actions that enrich our lives.
This approach helps individuals:
Accept their thoughts and feelings without trying to change them
Connect with the present moment
Identify what truly matters to them (their values)
Take action based on these values
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