ACT (Acceptance and Commitment Therapy) is an evidence-based method used by psychologists to help individuals accept and cope with the difficult emotions, thoughts, and experiences of living in the present moment. ACT is grounded in the belief that the struggle against unpleasant thoughts and feelings can cause unnecessary suffering and that a more effective way to live is to accept those thoughts and feelings while also taking action towards what truly matters.
The acceptance approach means learning how to make room for painful emotions, thoughts and sensations, allowing them to be there without struggling against them. Commitment, on the other side, focuses on channelling your energies into living your life in a way that is most important to you rather than waiting until you have controlled or overcome difficult emotions and thoughts first.
ACT was developed by psychologist Steven C. Hayes in the 1980. ACT draws from other evidence-based methods such as mindfulness, CBT (Cognitive Behavioral Therapy), and existential therapy. ACT thearpy is an evidence-based method used by psychologists to help clients overcome anxiety, depression, substance use disorders, and chronic pain.
The main objective of ACT therapy is to help people become more psychologically flexible. Psychological flexibility means to have the ability to adapt to situations and experiences by changing your behaviour and perspective. For instance, by recognising and accepting difficult emotions and thoughts while remaining focused on taking action towards your own values and objectives.
An ACT therapy session with a psychologist can vary depending on the psychologist’s approach and the individual’s needs. ACT sessions are typically delivered in a one-on-one setting. The psychologist will work with their client to identify their values and goals and then help them develop strategies to take action towards those goals while accepting difficult thoughts and emotions.
An ACT session with a psychologist is typically collaborative and focuses on helping you develop greater psychological flexibility and achieve a more fulfilling and meaningful life.
Some common elements are typically included in an ACT session with a psychologist:
Throughout the session, your psychologist may use open-ended questions, reflections, and empathic listening to help you explore your thoughts and feelings and better understand yourself.
