Acceptance and Commitment Therapy

Acceptance and Commitment Therapy and when to seek ACT in Melbourne  

What is Acceptance and Commitment Therapy (ACT)?

Acceptance and Commitment Therapy (ACT) is an evidence-based therapeutic approach designed to help people live a more meaningful and fulfilling life by accepting what is outside their control and committing to actions that align with their values. Rather than focusing on eliminating difficult thoughts and emotions, ACT encourages individuals to develop psychological flexibility—learning how to accept uncomfortable experiences while still moving forward in life. Acceptance, and commitment, acceptance of emotions and acceptance of feelings.

How does ACT Work?

ACT focuses on six core processes that help clients cultivate psychological flexibility:

1. Acceptance: Acceptance in ACT means acceptance of emotions and acceptance of feelings, allowing thoughts and emotions to exist without struggling against them. This doesn’t mean giving up or resigning to a problem—it means making space for difficult feelings so they don’t control your behaviour
2. Defusion: Defusion involves distancing yourself from unhelpful thoughts rather than being fused with them. By observing thoughts as they come and go without getting caught up in them, you can reduce their power and influence over your actions.
3. Being Present: ACT emphasises mindfulness, which is the practice of staying present in the moment without judgment. Being fully aware of your experiences allows you to respond thoughtfully, rather than reacting impulsively or automatically.
4. Self-as-Context: This concept helps individuals see themselves as more than just their thoughts or emotions. It fosters a perspective of observing experiences without being defined by them, which can reduce the impact of self-critical or limiting beliefs.
5. Values: A core component of ACT is identifying personal values—what truly matters to you in life. Clarifying values helps guide meaningful actions and provides a sense of purpose, even in the face of challenges.
6. Committed Action: Once values are clarified, ACT focuses on taking committed action. This means setting goals and taking steps toward them, even when difficult emotions or thoughts arise.

How ACT Differs from Traditional CBT?

While both Acceptance and Commitment Therapy and Cognitive Behavioural Therapy (CBT) aim to reduce distress and improve functioning, they approach problems differently. Traditional CBT focuses on challenging and changing negative thoughts, whereas ACT emphasises accepting those thoughts and reducing their impact on behaviour. ACT does not aim to eliminate difficult experiences but rather to help clients build a life aligned with their values, regardless of those experiences.

What Can ACT Help With?

• Anxiety (Generalised Anxiety and Social Anxiety)
• Depression
• Stress and burnout
• Obsessive-compulsive disorder (OCD)
• Chronic pain and health conditions
• Trauma and PTSD
• Eating disorders
• Substance use issues
• Low self-esteem
• Perfectionism
• Adjusting life stressors and change acceptance 

ACT is particularly useful for people who feel stuck in patterns of avoidance or struggle with self-critical thoughts. It offers a new way of relating to those experiences without letting them dictate your behaviour. 

What to Expect in an ACT Session?

During an ACT session, your therapy therapist, or psychologist will guide you through exercises designed to help you become more aware of your thoughts and feelings without judgment. Sessions often include mindfulness practices, values exploration, and strategies to take meaningful actions. Over time, ACT helps individuals develop greater psychological flexibility, allowing them to respond to life’s challenges in a healthier way. 

Is ACT Right for You?

If you’ve been struggling with overwhelming thoughts, emotional distress, or a sense of being stuck, ACT may be a helpful approach for you. This therapy provides practical tools to help you manage difficult emotions and move toward a more purposeful, values-driven life. Whether you’re facing depression and therapy, symptoms of anxiety, or simply looking to improve your overall well-being, ACT offers a compassionate and effective path forward.