Acceptance and Commitment Therapy (ACT)
Do you often feel guilty for having certain thoughts and feelings? Have you been having difficulty accepting life’s current challenges? At Hopewoods, we understand that life has a way of throwing curveballs. It’s normal to feel lost and uncertain in the face of such obstacles. That’s why we offer acceptance and commitment therapy (ACT) to our clients throughout the Greater Toronto Area. ACT can help you to not only accept what challenges lie ahead, but also to take values-guided steps forward.
What is Acceptance and Commitment Therapy?
ACT is a form of psychotherapy that focuses on accepting life’s hardships, choosing directional values, and then taking action from there. It’s best suited for any individual who tends to fight or feel guilty about their thoughts and feelings. ACT has been found especially effective for individuals navigating symptoms of depression, anxiety, stress, obsessive-compulsive disorder (OCD), and post-traumatic stress disorder (PTSD).
ACT can also be a complementary therapy to mindfulness-based cognitive therapy (MBCT) and cognitive behavioural therapy (CBT). These therapies emphasize using mindfulness to help people respond more flexibly and intentionally to life’s challenges.
There are certain key principles within ACT that are worth mentioning:
1. Acceptance. This principle is about making space for all difficult thoughts and feelings, without struggling against them. Keep in mind this is not about enjoying those feelings; rather, it’s about not letting them hold you back from living the life you want to live.
2. Cognitive defusion. ACT focuses on disconnecting, or ‘defusing’ your mind from the difficult thoughts, by equipping you to view them as thoughts only, rather than the literal truth.
3. Mindfulness. Similar to MBCT, ACT includes mindfulness practices that allow people to become more present in the moment, and to perceive feelings without judgment.
4. Self-as-context. ACT helps clients to create and gain a sense of the self that is separate from fleeting thoughts and feelings, which are temporary and changing.
5. Values clarification. ACT can help you to identify and clarify the values that are the most meaningful to you and align with your goal of living a more fulfilling life, such as connecting with others or being creative.
6. Commitment. This principle is the guiding point for setting goals and staying committed to those goals as you take small steps forward, even if you experience discomfort while doing so.
Benefits of ACT
Because ACT brings together different therapeutic approaches, it offers a wide range of benefits for people experiencing depression, anxiety, or ongoing stress. Some of the most common include:
- Improved ability to recognize and regulate emotions and thoughts
- Decreased sense of overwhelm when faced with challenges
- Improved ability to make decisions
- Reduced effects of anxiety, depression, and stress
- Increased mindfulness
- Enhanced inner resilience
- Enhanced flexibility to navigate major life changes
- Improved relationships and quality of life
- Improved ability to live in the present moment
How it Works
Your therapist may incorporate ACT exercises at different stages of your sessions. You will be provided with exercises where you will be equipped to address, acknowledge, and accept your emotions, rather than fight them. Other exercises such as those found in MBCT and CBT may also be used during sessions.
The duration of sessions and the required number for attendance is up to you, the client. ACT-related goals can be discussed with our therapists during your initial consultation.
We are here to help
Our team of experienced therapists is dedicated to providing you with a safe and supportive space to explore your thoughts and feelings. Book a 30-minute consultation with a psychometrist to match you with a suitable therapist.
We understand that taking the first step can be difficult, which is why we offer free consultations to help you get started. You can book online or contact us directly. Please call our staff if you have any questions.