In the pursuit of happiness and fulfillment, we often encounter obstacles that challenge our mental well-being. Whether it’s grappling with anxiety, depression, or the complexities of daily life, finding effective ways to navigate these struggles is crucial. Enter Acceptance and Commitment Therapy (ACT), a transformative approach to mental health that offers a fresh perspective on embracing change and living authentically. But what is exactly ACT, and how does it work?
What is ACT?
Acceptance and Commitment Therapy is a form of cognitive-behavioral therapy that emphasizes acceptance, mindfulness, and values-driven action. Unlike traditional therapy approaches that aim to eliminate, target or control unpleasant thoughts and feelings, ACT encourages individuals to embrace their inner experiences fully, while committing to actions aligned with their values and goals.
How Does ACT Work?
ACT is based on 6 core principles that guide the therapeutic process:
Acceptance: Instead of struggling against difficult thoughts and emotions, ACT encourages acceptance of them as normal human experiences. By acknowledging and making room for these inner experiences, individuals can reduce their impact on their lives.
Cognitive Diffusion: ACT teaches techniques to distance oneself from unhelpful thoughts, such as seeing them as passing events rather than absolute truths. This allows individuals to respond more flexibly to their thoughts, rather than being controlled by them.
Being Present: Mindfulness is a central component of ACT, with an emphasis on being fully present in the moment. By cultivating mindfulness skills, individuals can develop a greater awareness of their thoughts and emotions without becoming entangled in them.
Self-as-Context: ACT emphasizes the concept of self-as-context, which involves recognizing that one’s true self is not defined by thoughts or emotions. This perspective fosters a sense of psychological flexibility and allows individuals to connect with their values and goals more authentically.
Values: Identifying and clarifying personal values is an essential aspect of ACT. By understanding what truly matters to them, individuals can make choices and take actions that are in alignment with their values, leading to a more meaningful and fulfilling life.
Committed Action: ACT encourages individuals to take purposeful action guided by their values, even in the presence of discomfort or difficult thoughts and emotions. This involves setting goals and making consistent efforts to move towards them, regardless of internal obstacles.
Evidence for Effectiveness
Numerous studies have demonstrated the efficacy of ACT across various mental health conditions, including anxiety disorders (Swain et al., 2013), depression (Zhenggang et al., 2020), and chronic pain management (Veehof at al., 2015).
Final Thoughts
Acceptance and Commitment Therapy offers a unique and empowering approach to mental health and well-being. By embracing acceptance, mindfulness, and values-driven action, individuals can learn to navigate life’s challenges with greater resilience and authenticity. If you’re interested in exploring ACT further, consider reaching out to a qualified mental health professional who utilizes this approach. Remember, the journey towards acceptance and meaningful living begins with a single step.
Author: Linh Nguyen, B Psychology (Hons), MClinPsych
Linh is a General Psychologist at Vision and M1 Psychology. Her educational background includes a Bachelor of Psychological Science (Hons), and she has completed her Postgraduate Master’s Degree in Clinical Psychology.
To make an appointment with Linh Nguyen try Online Booking. Alternatively, you can call M1 Psychology Loganholme on (07) 3067 9129.
References
Harris, R., & Hayes, S. (2019). ACT Made Simple (2nd ed.). New Harbinger Publications.
Swain, J., Hancock, K., Hainsworth, C., & Bowman, J. (2013). Acceptance and Commitment Therapy in the treatment of anxiety: A systematic review. Clinical Psychology Review, 33(8), 965–978. https://doi.org/10.1016/j.cpr.2013.07.002
Bai, Z., Luo, S., Zhang, L., Wu, S., & Chi, I. (2020). Acceptance and commitment therapy (ACT) to reduce depression: A systematic review and meta-analysis. Journal of Affective Disorders, 260(1), 728–737. https://doi.org/10.1016/j.jad.2019.09.040
Veehof, M. M., Trompetter, H. R., Bohlmeijer, E. T., & Schreurs, K. M. G. (2016). Acceptance- and mindfulness-based interventions for the treatment of chronic pain: a meta-analytic review. Cognitive Behaviour Therapy, 45(1), 5–31. https://doi.org/10.1080/16506073.2015.1098724