What is Acceptance and Commitment Therapy?
Acceptance and Commitment Therapy (ACT) has gained popularity in recent years, and is based on the idea that psychological suffering arises from the struggle to control or avoid unpleasant thoughts, emotions or sensations. Instead, it supports individuals to be able to observe thoughts, emotions or sensations without judgement, thereby increasing awareness in the moment and choosing to take more positive actions in alignment with their values. In essence, it helps individuals to build resilience, or greater ‘psychological flexibility’ – ways of accepting, coping with and adapting to changing situations, contexts, challenges and stressors.
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How does it work
ACT uses variety of methods to enable individuals to ‘accept’ difficulty whilst ‘commiting’ to change, despite the difficult thoughts, feelings and sensations. It supports and encourages people to build awareness of when they become hooked by or stuck to their thoughts, and to identify and focus on what is truly important to them. This awareness then supports them to set personal goals based on this identified importance. This therefore allows individuals to make more conscious, positive choices, even in the face of difficult thoughts, emotions and sensations and commit to taking action towards their goals rather than away from them.
What happens in sessions?
Sessions also focus on helping individuals to identify their values – what is important to them in life, and encourages them to take actions which align with those values. This involves setting and making a commitment to new goals, or taking steps to change behaviours that are not aligned to their current values – even when doing so involves acceptance of any discomfort or difficulty. This commitment helps individuals to stay focused on their goals and overcome any obstacles that may arise.
The acceptance of thoughts and feelings, even when they are unpleasant is a core principle of ACT. It allows individuals to acknowledge their struggles without becoming stuck in them, but nevertheless taking positive action towards their goals, even in the face of setbacks.
What is the scientific evidence that it works?
There is an ongoing and growing body of research, including 20 meta-analyses across over 12,000 participants showing ACT efficacious for a range of mental health conditions including, but not limited to, anxiety, depression, substance use and pain
Conclusion
ACT is therefore a powerful tool for promoting positive lifestyle change. By increasing mindfulness, clarifying values, commiting to behaviour change and accepting thoughts, feelings and sensations, it helps individuals make sustainable changes that lead to a more meaningful life.
If you are looking to make changes to your life, get in touch to discuss how I may be able to guide and support you on your journey.