Understanding Acceptance and Commitment Therapy: A Path to Inner Wellness
Do you find it challenging to manage stress and emotions? Do you struggle to stay present or feel stuck in negative thought patterns? Acceptance and Commitment Therapy (ACT) can help you navigate these challenges and enhance your overall well-being. At Inner Wellness Psychology, our experienced psychologists in Kogarah, or via telehealth, use ACT to help you embrace your thoughts and feelings while committing to actions aligned with your values. Read on to learn more about how ACT can help you.
What is ACT?
ACT was developed by Steven C. Hayes, along with Kelly Wilson and Kirk Strosahl, in the early 1980s. Their work combined principles of cognitive-behavioural therapy (CBT) with mindfulness techniques, creating a unique approach that encourages psychological flexibility. Psychological Flexibility is the ability to stay in contact with the present moment and change or persist in behaviour that is consistent with your values, even when experiencing difficult thoughts and feelings. It’s about being open, adaptable, and willing to engage with life’s challenges, rather than avoiding them.
The Core Principles of ACT
ACT is based on six core principles that enhance psychological flexibility:
Acceptance: Embracing thoughts and feelings without trying to change them, allowing emotions to be fully experienced. Acceptance is crucial for overall well-being as it reduces the struggle against unwanted emotions, leading to greater emotional regulation and resilience.
Cognitive Defusion: Distancing from thoughts, seeing them as just words or stories rather than truths, reducing their impact.
Being Present: Practicing mindfulness to stay in the moment, observing experiences without judgment.
Self as Context: Understanding you are not your thoughts or feelings, viewing them from a broader perspective.
Values: Identifying what matters to you and letting these values guide your actions, providing direction and purpose.
Committed Action: Taking steps to live according to your values, setting goals and making commitments despite obstacles.
How ACT Can Help
ACT is a versatile therapeutic approach beneficial for a wide range of mental health conditions and life challenges. It helps with concerns such as anxiety, depression, stress, OCD, PTSD, body image difficulties, and chronic pain or illness. ACT also supports relationship issues, work-related stress, self-esteem, and decision-making by promoting psychological flexibility and mindfulness. This approach enhances overall well-being by improving coping skills, fostering resilience, and clarifying personal values. Whether addressing specific mental health concerns or seeking personal growth, ACT provides valuable strategies for a fulfilling life.
Example of ACT in Action:
Alex, a marketing professional, faced significant anxiety and frustration when his company announced a major restructuring, putting his job at risk. Instead of falling back on his usual avoidance and control strategies (e.g. overworking, drinking alcohol, overeating), Alex embraced psychological flexibility. He accepted his anxiety without judgment, practiced mindfulness to stay present, and used cognitive defusion to see his negative thoughts (e.g. “I’ll never find another job”) as just thoughts, not truths . By reconnecting with his core values and taking committed actions aligned with them, such as updating his resume and networking, Alex navigated the uncertainty with resilience. This approach not only reduced his anxiety but also helped him find new opportunities and foster personal growth. (Disclaimer: Alex is a fictional character created for illustrative purposes.)
Integrating ACT into Your Life
Incorporating ACT into your routine can lead to significant changes. Here are some tips:
Practice Mindfulness: Spend a few minutes daily on mindfulness meditation. Focus on your breath and observe your thoughts without judgment. Think of it as giving your mind a moment to rest and reset.
Identify Your Values: Reflect on what truly matters to you. Write down your values and find ways to incorporate them into your daily actions. This could be as simple as dedicating time to activities that bring you joy or connecting with loved ones.
Accept Your Emotions: When faced with difficult emotions, practice acceptance. Acknowledge your feelings without trying to change them, and focus on your actions. Imagine your emotions as weather patterns passing through, neither good nor bad, just part of the landscape.
Seeking Professional Support
We understand that integrating these skills can be challenging without professional support. Think of starting at the gym: you might manage some exercises on your own, but a Personal Trainer ensures you use the correct form and optimise your workout. Just as we prioritise our physical health, our mental well-being deserves the same care.
At Inner Wellness Psychology, our experienced psychologists in Kogarah are skilled in ACT. Whether you prefer face-to-face sessions in Sydney, or online via telehealth, we are here to support you. Contact us for more information, or click the button below to book a consultation today.
Recommended Readings and Resources
The Happiness Trap by Russ Harris
Get Out of Your Mind and Into Your Life by Steven C. Hayes
Russ Harris’ Youtube channel also includes a wealth of helpful videos which illustrate ACT concepts, in an easy to understand and engaging way: https://www.youtube.com/channel/UC-sMFszAaa7C9poytIAmBvA/videos.
For more information- see the video below:
Written by Karina Lazarou, Clinical Psychologist
Disclaimer: The content on this blog is for informational purposes only. It is not intended to be a substitute for professional psychological advice, diagnosis, or treatment. Always seek the advice of your qualified mental health provider with any questions you may have regarding a psychological condition. If you require immediate assistance, call 000, present to your nearest emergency department, or call a mental health crisis number such as Lifeline on 13 11 14.
