Many of us have been advised at one point or another to simply think positively, not to let things get to us, good advice in theory.
However, if you have ever tried to push through anxiety or sadness on your own, you know this hardly ever happens.
ACT therapy does not require you to feel better before starting to live better. Vice versa, it works this way. And that reframing, for many, changes everything.
What ACT Actually Is
ACT stands for Acceptance and Commitment Therapy. It is a research-supported type of psychotherapy with two main principles:
- Acceptance of what you cannot control in life
- Commitment to values-consistent behavior
Instead of trying to get rid of difficult thoughts or feelings, ACT coaches you into changing your relationship with them. The goal is not to feel less. It is to stop allowing your inner experience to run the show.
Psychological flexibility is what therapists call it, and this explains the practical implications of being mentally robust.
Psychological flexibility is about being able to sit through a little discomfort without dissociating, grounding yourself back in what matters and taking steps forward even when things are tough.
How Acceptance and Commitment Go Hand in Hand
Acceptance
In ACT, acceptance is not giving up or being alright with pain. This means letting your experience be as it is without investing energy resisting it.
Understanding why acceptance is important starts here: when you stop fighting your inner experience, you free up energy to actually move forward.
When you stop fighting against a challenging thought, it instinctively loosens its hold. You are not agreeing with it. You are simply not giving it the run of the show.
Commitment
It is the commitment side that is the difference between knowing what you want and committing to taking real steps toward it, even when your emotions make it hard. Not next week, if you want to feel prepared. So here you are, squirming around in your seat.
That can be demonstrating up for a challenging conversation, sticking with a routine, or implementing a boundary you have been putting off. The feelings don’t need to go away first.
The Six Processes Behind ACT
ACT is structured with six ACT principles that interact to create psychological flexibility. These ACT therapy techniques are designed to work together, each one building on the last:
- Acceptance. Opening to the struggle of your difficult inner thoughts and feelings instead of resisting them
- Cognitive diffusion. Learning to accept thoughts rather than focusing on them.
- Being present: Focus on what is happening now, not on some jumble of your thoughts running through your head
- The observing self. You are more than your thoughts and feelings. You can notice them without being defined by them
- Values clarification. Getting real about who you want to be and what matters
- Acting upon your values. Taking action in a way that aligns with those values, and on the tough days
What ACT Can Help With
ACT is well-researched for many mental health problems. ACT and depression, anxiety, and trauma are among the most studied areas. It is commonly used for:
- Anxiety and chronic worry
- Acceptance and commitment therapy for depression is one of the most well-supported applications of the model
- PTSD and trauma
- OCD and intrusive thoughts
- Grief and major life transitions
- Low self-esteem
- Burnout and stress
- Insomnia and sleep difficulties
It is also helpful for people who feel stuck even after attempting other approaches and those who wish to have therapy help them build something more than survive.
What Sessions Look Like
ACT sessions are more experiential than you might expect. Instead of a full hour dissecting past decisions, you will typically work through acceptance and commitment therapy exercises and conversations that develop real ability.
Sessions will consist of:
- Mindfulness and acceptance therapy practices to bring you into the present moment and observe your thoughts without reacting.
- A real look into how you have been avoiding in your day-to-day.
- Values-based conversations to help you clarify how you actually want your life to be.
- Actionable takeaways to practically guide you through your week.
You are not required to come with everything figured out. This is an actionable journey.
Start the Dialogue at Destiny Health
ACT is one of the therapies available at Destiny Health.
Mercy Oyerinde is a Board Certified Psychiatric-Mental Health Nurse Practitioner.
Mercy helps those with anxiety, depression, trauma, OCD, PTSD, sleep and other issues using trauma-informed ACT, CBT, mindfulness and various other evidence-based therapies.
Access care via telehealth, so you can seek help from anywhere that suits you.
If you are prepared to move forward, contact us today.
Phone: (770) 676-2546
Email: support@destinyhealths.com
Hours: M – F 9:00 AM – 5:00 PM EST
Website: destinyhealths.com
