Acceptance & Commitment Therapy (ACT)

‘Control is the problem, not the solution’

— Russ Harris

A different sort of approach…

In contrast to other therapy approaches, Acceptance & Commitment Therapy (ACT) does not set out to try to reduce symptoms. Instead, this approach is based on the idea that by making our main aim the desire to avoid & get rid of unpleasant feelings, sensations, or pain - we can inadvertently get trapped into more suffering. ACT acknowledges that negative experiences are a part of life. We can’t always change what happens to us - & it’s not always helpful to focus on symptom reduction. ACT encourages us to accept negative experiences as a part of life, changing how we relate & respond to them. It supports people to take positive steps towards a valued, rich & meaningful life alongside the challenges that life presents. The paradox is that it can also lead to symptom reduction too, even though this is not the primary aim.

‘Acceptance’

This approach helps you to learn to stop avoiding, denying, & struggling with your emotions & bodily sensations. Instead, you are supported to move towards new perspectives where you can compassionately accept these feelings, while also understanding that they needn’t prevent you from moving forward in your life. This doesn’t mean giving up, being defeated, or that you have to ‘embrace’ your hardships & difficulties, but it does free you up to move forward with less suffering.

‘Commitment’

Once you have accepted your challenges, you are better placed to commit to practicing more helpful actions, based on your personal values & goals.

What’s involved?

I’ll help you to learn to listen to the way that you talk to yourself about your difficulties. We’ll look at what is & isn’t working for you & explore ways of getting out of any repeating thought patterns & behaviors that may be causing you problems in the long run.

This approach emphasises values, acceptance, compassion, learning to be an ‘observer’ of yourself & living in the present moment. You may learn ‘mindfulness’ skills to transform your relationship with painful thoughts & feelings in a way that reduces their impact & influence over your life. Metaphors, different images & experiential exercises are also used to help you see things from different angles.

Who is it for?

ACT has a good background of research supporting its use for many conditions, including chronic pain & physical health challenges.

 

ACT focuses on 6 core areas:

 
 
1. Acceptance:

Allowing your inner thoughts & feelings to occur without trying to change or ignore them. This is a positive & active process that allows you to disentangle from unhelpful battles with yourself & your situation. 

2. Cognitive Defusion:

Involves learning to ‘step back’ from thoughts & sensations that have a hold on you. By seeing thoughts simply as thoughts, & sensations simply as sensations, they are stripped of their power & influence. I offer a variety of techniques to do this. 

3. Being Present:

Includes learning to keep your attention in the present moment & to observe your thoughts, feelings & sensations without judging or trying to change them. Such mindfulness approaches can help you to switch out of ‘autopilot’. You can then start to choose your actions & feel more in charge of your life. 

4. Self as Context:

Seeing your thoughts of yourself as separate from your actions & your sense of who you are.

5. Values

Getting in touch with your values can help to guide your actions toward the things that really matter to you. 

6. Committed Action

Taking active steps to do things in line with your values - this may involve goal setting, exposure to difficult thoughts or experiences, & skill development. It’s these actions that make for a more fulfilling life.

“You can’t stop the waves, but you can learn to surf”

— Kabat-Zinn 2004

FAQS

 

  • This will vary from person to person. Around twelve sessions tend to be an average total. As a general rule, the greater the problems that you have in number, duration & severity, the longer the duration of therapy. I normally recommend that we agree on an initial 6 sessions to see how you get on with this therapy. A very brief, focused form of the therapy (F.A.C.T.) is also available (see below).

  • This is a very brief focused form of ACT where some of the core elements of ACT - to ‘be present’, ‘do what matters’ & ‘open up’ are delivered over the course of just a few sessions.

  • I understand that many people may have been unhelpfully told that they ‘just have to put up’ their difficulties. I also get how upsetting & demoralising this can be. This is not what ACT is about. It’s about developing new skills & abilities to make helpful choices for yourself, to learn new ways of managing alongside your experiences - in a way that is compassionate & sensitive to the challenges of doing this

  • ACT is not advised for anyone in a situation where acceptance would be dangerous. For example, for those in abusive relationships, or with problems where they are placing their physical health & safety at risk.

  • Dr_Russ_Harris_-_A_Non-technical_Overview_of_ACT.pdf (actmindfully.com.au)

Get Started

I offer a free no-obligation 15-minute telephone call to discuss your needs, & answer any questions you may have. It’s also a chance for us to see if we are a good ‘fit’ to work together. Please feel free to get in touch to arrange this.