Acceptance & Commitment Therapy (ACT)
What is ACT?
Acceptance and Commitment Therapy (ACT) is an evidence-based, short term therapy approach that combines aspects of CBT and traditional models of behavioural therapy. It includes teaching mindfulness skills, acceptance of self, adapting to difficult life moments and commitment to behavioural changes to lead a more fulfilled life. The overarching goal of ACT is to create a rich and meaningful life, while accepting and transforming the pain that inevitably goes with it.
The concept behind ACT is that when we identify what we value and we work on behavioural changes in line with these values we can move in a direction that feels intentional and fulfilling in life. This is possible even when symptoms (e.g. stress, depression, anxiety, emotional pain) are still there by learning how to “unhook” from these unpleasant emotions and thoughts in order to take action on the goals we want to achieve in our lives.
How Does ACT Work?
The purpose of Acceptance and Commitment Therapy is to make valued change in our life even when there are unpleasant emotions or physical sensations, or unwanted thoughts that we continue to experience. Clients are encouraged to stop avoiding, denying, and struggling with their emotions the same way and learn to accept such feelings as adaptive responses to situations. This acceptance, alongside understanding the meaningful things in a person’s life, can lead them to making necessary changes in their behaviour and moving forward in their life.
ACT therapy primarily involves:
- Acceptance skills: acknowledging and embracing the full range of one’s 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
- Being Present: being mindful in the present moment and observing your thoughts and feelings without judging them or trying to change them
- The Observing Self: Understanding self identity within context despite various thoughts, feelings and experiences
- Values: identifying who and what are the important things in a person’s life and decisions based on these
- Committed Action: involves learning how to take concrete steps to incorporate changes that will align with one’s values and lead to positive change
How long will I need ACT?
Acceptance and Commitment Therapy is short term and typically lasts between 8 and 16 sessions and are usually scheduled one hour per week. If more intensive treatment is required, the session length and frequency can be adjusted.
Treatment progress is regularly reviewed and sessions may be spaced out over time (i.e. every other week, once a month) to allow more time to practice skills learned in session.