Acceptance and Commitment Therapy (ACT)
Making room for difficult thoughts and feelings, and moving towards what matters to you.
Acceptance and Commitment Therapy (ACT, pronounced as the word ‘act’) is a ‘third wave’ CBT approach that helps you to build a rich, meaningful life, even when difficult thoughts and feelings are part of it. Rather than trying to get rid of distressing experiences, ACT teaches you to relate to them differently, so that they have less hold over what you do.
Many of us spend a great deal of energy fighting our own thoughts, worries and emotions, or avoiding anything that stirs them up. Often this takes us further from the things we care about. ACT helps you to step out of that struggle and to move, with purpose, in the direction of what matters to you.
What ACT involves
- Noticing how much time and energy goes into struggling with difficult thoughts and feelings, and what this costs you
- Learning to make room for uncomfortable experiences, rather than fighting or avoiding them
- Practising stepping back from thoughts, so that they feel less like facts or commands
- Mindfulness skills for being more present in your life, rather than caught up in worry or self-criticism
- Clarifying your values: what you want your life to stand for
- Taking small, committed steps in line with those values, even when it feels hard
Who ACT can help
ACT can be particularly helpful if you feel stuck, if you are caught in cycles of worry, perfectionism or self-criticism, or if your life has become dominated by what you do to avoid difficult feelings. It is also valuable at times of change, when questions about direction, identity and what matters most come to the fore, and for people experiencing stress and burnout. It can be used alongside other approaches, such as CBT and Compassion Focused Therapy.
How I work with ACT
I draw on ACT flexibly, alongside other approaches, depending on what will help you most. Sessions are collaborative and often include simple, practical exercises. You are never asked to do anything that does not feel right, and we go at a pace that suits you.
Related areas of support
Take the first step
Contact me here to find out more information or to arrange a free consultation.