Acceptance and Commitment Therapy (or ACT – the word, not A.C.T.) is a cognitive-behavioural therapy that helps you take action towards the kind of life you want to live, based on your values and what’s important to you. In ACT, you will learn that your thoughts, emotions and body sensations are ephemeral and changing and that you are in charge of how you respond to these and what you do. The overarching aim is to build psychological flexibility, which means helping you live a meaningful and satisfying life while effectively handling the pain that inevitably comes with life.
In our sessions, I use a more process-based approach, which means I help you become more aware of your thoughts, emotions, bodily sensations and how these may have influenced your behaviours, how you relate to yourself and others, and to the world, and to open you up to more choices in your life. I will help you clarify your values and move towards the type of life you want to live. You will gain skills on how to step back from your thoughts and emotions, how to make space for discomfort, to hold stories about yourself lightly, to become more present and aware, and to allow your values to guide your actions.
For instance, if you come to see me because your anxiety is stopping you from meeting new people and making new friends, together we will identify what thoughts you have about new situations, what anxiety feels like for you, and what you end up doing. We will work on helping you manage that anxiety better, stepping back and responding differently to those thoughts without letting them influence your actions, dealing with any physiological symptoms of anxiety, understanding why you want to meet new people and helping you gradually face this fear. As you continue to engage in more experiences and meet new people in your life, you will start to notice your anxiety reduce in these contexts over time and build the relationships you are looking for.
Unlike some therapies, ACT takes into account the context within which you exist – that might be your culture, your family, the current state of the world, your gender, your individual experiences, or your learning history. It is not a one-size-fits-all model, even though there are core processes we try to target. You won’t find me using a manualised intervention. I encourage you to come with an open mind and heart, be willing to get a bit uncomfortable, while knowing I will be with you through this process.