What is it?
Helps individuals identify and act according to personal values.
Teaches acceptance of thoughts and feelings rather than avoidance.
Uses mindfulness to stay present and respond thoughtfully to challenges.
Here's more detail
Description
Acceptance and Commitment Therapy (ACT) helps you deal with difficult feelings and thoughts while still moving forward in life. Instead of trying to push away or ignore uncomfortable feelings, ACT teaches you how to accept them as a normal part of being human. ACT helps you recognise that everyone has these feelings and thoughts, but they don’t have to control what you do. By accepting these feelings, you can focus more on what really matters to you.
The therapy also helps you figure out what’s important to you—your values, like being a good friend or following your passions. Once you know what matters to you, ACT encourages you to take actions that match these values, even if you’re feeling nervous or worried. With the help of a professional, you’ll develop coping mechanisms specifically designed for your situation, which you can use throughout your life to handle challenging experiences.
What is the theory behind ACT?
What is the theory behind ACT?
ACT was developed in the 1980s by a psychologist called Steven C. Hayes, a professor at the University of Nevada. The ideas that came together to form ACT emerged from Hayes’s own experience, particularly his history of panic attacks. Hayes vowed that he would no longer run from himself and would accept himself and his experiences.
ACT is based on the idea that trying to control or push away painful feelings and thoughts often makes things worse. Instead of focusing on changing what you think, ACT suggests other ways to handle things, like paying attention to what’s important to you, being mindful, and taking action. By working on changing your actions and learning to accept your feelings, you can start to shift how you feel and think over time.
What to expect from ACT
- Assessment
During an ACT assessment, you’ll have a chance to talk with a therapist about what’s been bothering you and how it’s affecting your life. They’ll help you explore your feelings and thoughts, and you’ll discuss what really matters to you and what goals you want to set. The therapist will also look at how you’re currently dealing with problems and introduce you to some new ways to handle them, like mindfulness and acceptance. Together, you’ll come up with a plan to help you work on these goals.
- What might a typical session look like?
In the first sessions of ACT therapy, you’ll work with your therapist to figure out what’s really important to you. After that, the focus shifts to helping you connect with those values and apply them to your everyday life.
Here’s what a typical ACT session might look like:
- Reviewing Progress: You’ll talk about the past week, recognising and celebrating actions that aligned with your values.
- Examining Challenges: You’ll look at actions that didn’t match your values and explore what got in the way.
- Working Through Barriers: Using ACT techniques, you’ll tackle those obstacles to help you move towards your values in the future.
Your therapist will guide you in applying these concepts to your life, which might include practicing acceptance or developing a different perspective on your thoughts and feelings.
Sessions may also include mindfulness exercises to help you become more aware of your thoughts, feelings, and sensations in a non-judgmental way.
Additionally, your therapist might point out when your actions didn’t align with your values and help you figure out what changes would better reflect your values. They might assign personalised homework, like mindfulness or values exercises, to practice between sessions.
- Length of treatment
ACT usually lasts for a few months, but the exact length depends on your needs and goals. Most people start to see progress after about 8 to 12 sessions. However, if you’re dealing with more complex issues or want to explore things more deeply, you might continue for a longer time.
fact
ACT was developed in 1982 by Steven C. Hayes, an American clinical psychologist
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What issues can ACT help with?
ACT can help treat many mental and physical conditions. These include:
- Anxiety disorders
- Depression
- Obsessive-compulsive disorder
- Psychosis
- Eating disorders
- Substance use disorders
- Workplace stress
- Chronic pain
Pros and cons of ACT
ACT offers several benefits but it is not for everyone. It is important to talk with a mental health professional to determine if it’s the right fit for you.
- Pros
Focus on Values: ACT helps you identify and connect with your core values, which can make your goals more meaningful and motivating.
Improves Flexibility: It teaches you to be more flexible with your thoughts and feelings, which can help you handle life’s ups and downs better.
Effective for Many Issues: ACT is useful for a range of issues like anxiety, depression, stress, and chronic pain.
Builds Mindfulness: The therapy includes mindfulness techniques that improve self-awareness and help you stay present.
Encourages Action: It helps you take practical steps towards living a life that aligns with your values, not just focusing on reducing symptoms.
- Cons
Can Be Challenging: Learning to accept and deal with uncomfortable thoughts and feelings can be tough and might take time.
Requires Commitment: You need to actively practice techniques and make changes in your daily life, which requires effort and dedication.
Not a Quick Fix: ACT is not a quick solution; it often involves a gradual process of change and personal growth.
Might Feel Abstract: Some people find the concepts of values and mindfulness a bit abstract or hard to grasp at first.
Varies by Individual: Its effectiveness can vary depending on how well you connect with the approach and the skill of the therapist.
Voice
The aim of ACT, in lay terms, is to create a rich, full, and meaningful life while accepting the pain that inevitably goes with it.
How can I access a ACT?
How can I access ACT?
1. NHS Services: Some NHS mental health services offer ACT. You can start by visiting your GP, who can refer you to a therapist or mental health service that provides ACT.
2. Private Therapy: ACT requires specific training and specialist skills to deliver it safely and competently. To make sure your therapist is professional accredited, you can look on websites such as:
UK Council for Psychotherapy (UKCP)
British Association for Counselling and Psychotherapy (BACP)
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