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Acceptance and Commitment Therapy (ACT) is an evidence-based psychological treatment that helps people deal with emotional and mental distress through the incorporation of mindfulness practices and acceptance strategies that will drive behavioural change. ACT empowers people to accept their thoughts and feelings, rather than avoid or resist them, while making choices aligned with their personal values.
Acceptance and Commitment Therapy (ACT) works on the basis of ‘psychological flexibility’.
In layman’s terms, psychological flexibility refers to the capability of a person’s mind to accept thoughts and feelings (negative or conflicting), without feeling the need to change or repress them. It also involves choosing and taking actions aligned to one’s values. The goal of ACT is to promote a strong sense of psychological flexibility in individuals so as to mitigate the negative impact that arises from mental or emotional stress.
People will inevitably experience negative or distressing events throughout their lives. For some, however, the immediate reaction is to try and control or get rid of these negative associations. However, this can lead to further discomfort or unpleasantness, which can contribute to a downward spiral.
Through ACT, individuals are guided by psychologists to accept that their external actions and commitments do not need to be affected by their internal experiences, regardless of how uncomfortable they may be. Over the course of sessions with targeted ACT techniques, individuals will be able to find greater freedom in the ability to make their own meaningful decisions and move forward in life despite the negative emotions and experiences they may have.
Acceptance and Commitment Therapy (ACT) utilises six key techniques to promote psychological flexibility.
Mindfulness techniques will be taught to individuals on how to be in the present moment and engage with whatever experience occurring right in front of them. With these techniques, they will be able to feel grounded and more in control, even in the face of negative emotions.
Individuals will be taught how to give themselves the space to process their negative experiences without trying to change or ignore them. Acceptance is a core part of ACT and will involve active participation from individuals through exercises like self-compassion, mindfulness and metaphors that help individuals acknowledge and process their feelings.
Negative feelings can be difficult to deal with especially if they are intrinsically linked to a personal belief or value held by the individual. Cognitive defusion aims to help individuals detach from unhelpful thoughts or feelings, allowing them to see these thoughts as merely thoughts, instead of allowing them to take control of their mental state. This empowers individuals to learn to observe their thoughts without being overwhelmed by them.
This involves helping individuals see themselves as more than the sum of their experiences, values and beliefs. With this expanded sense of self, individuals are able to recognise that they are not their thoughts or feelings, and neither are they their history; this may make the distressing thought, feeling or memory less overwhelming for them.
ACT sets a foundation for individuals by helping them to identify what personal values are most important to them — those that guide their lives and decision-making in a meaningful way. This often provides individuals with the realisation of the things in their lives that matter the most to them, empowering them to take actions that align with their values even when faced with challenges.
Individuals will be guided to make firm commitments to their personal values, taking actions and steps to live according to what is meaningful to them, as opposed to being swayed by difficult thoughts or emotions that may come their way. Psychologists will encourage individuals to set achievable goals based on their personal values and make a plan of action.
Acceptance and commitment therapy can help with a range of psychological and mental conditions by helping affected individuals establish greater psychological flexibility.
Some of the common conditions that an ACT psychologist can effectively help with include:
If you struggle with dealing with difficult or uncomfortable feelings and thoughts, especially to the point where they dominate your daily life, it may be worth exploring Acceptance and Commitment Therapy with a qualified psychologist.
ACT offers a compassionate way to learn to face and accept difficult emotions without being overwhelmed. You can learn to accept your feelings and not avoid or fight them, while committing to certain actions that reflect what is most important to you.
Our team at New Vision Psychology includes experienced clinical and registered psychologists who offer Acceptance and Commitment Therapy in Sydney. Whether it’s dealing with self-doubt, fear of failure, or helplessness, ACT provides a way for you to change your perspective and move forward with greater confidence and clarity.
New Vision Psychology can help with 5 convenient locations across Sydney.
Explore our locations