At Willow and Sage Counselling, we are committed to helping individuals navigate their mental health journeys with compassion, understanding, and practical tools. One of the therapeutic approaches we use is Acceptance and Commitment Therapy (ACT). ACT is a form of therapy that encourages living a meaningful life by accepting difficult emotions and committing to actions that align with personal values. In this blog, we will explore what ACT is, how it works, and the profound impact it can have on mental wellbeing.

What is Acceptance and Commitment Therapy (ACT)?

Acceptance and Commitment Therapy (ACT) is a modern psychological treatment approach. Developed by Dr. Steven C. Hayes in the 1980s, ACT combines mindfulness strategies with behavioural therapy techniques. ACT is grounded in the idea that suffering is an inevitable part of life. However, how we respond to our emotions and thoughts can either exacerbate or alleviate that suffering. Rather than trying to eliminate negative emotions, ACT teaches us to embrace them. This allows us to live a fuller, more meaningful life.

ACT is built on the idea of psychological flexibility—the ability to be present with our thoughts and feelings, accept them without judgment, and take committed action toward our values. The goal is not to control or avoid difficult emotions. Rather, it is to develop a healthier relationship with them, allowing us to act in ways that align with what truly matters to us.

Key Concepts of Acceptance and Commitment Therapy

ACT is based on six core principles that guide individuals toward mental wellbeing. These principles encourage a shift from avoidance and suppression of emotions to mindfulness, acceptance, and purposeful action.

1. Cognitive Defusion

Cognitive defusion is a concept that teaches individuals to “defuse” or distance themselves from their thoughts, rather than identifying with them. In traditional cognitive behavioural therapy (CBT), the focus is on challenging negative thoughts. In contrast, ACT encourages people to recognize that their thoughts are not facts. They are simply mental events.

By creating distance from our thoughts, we can avoid getting caught up in negative thinking patterns that can lead to distress and unhelpful behaviours. For example, if someone thinks, “I am worthless,” ACT would encourage them to observe the thought as just a thought. For instance, “I’m having the thought that I am worthless” instead of identifying with it. This helps to reduce the power that the thought holds over a person’s emotions and behaviour.

2. Acceptance

Acceptance is a key aspect of ACT. ACT encourages us to accept difficult emotions like anxiety and fear as part of the human experience. By accepting these emotions, rather than trying to avoid or suppress them, we can reduce their impact on our lives.

Acceptance does not mean resignation; it simply means acknowledging that these emotions are here and that we can coexist with them. This principle helps individuals stop struggling with their emotions, which often leads to greater peace and emotional resilience.

3. Present Moment Awareness (Mindfulness)

Mindfulness is an essential component of ACT. It involves paying attention to the present moment with openness and curiosity, and without judgment. Mindfulness encourages us to notice what is happening right now. Including both our external environment and our internal world.

By practicing mindfulness, individuals can step out of autopilot and become more aware of their thoughts, feelings, and bodily sensations. This increased awareness helps reduce reactivity to difficult emotions, allowing individuals to make choices based on their values, rather than being driven by habitual patterns or impulses.

4. Self-as-Context

This principle involves developing a sense of self that is flexible and not defined by any single experience, thought, or emotion. Often, people may define themselves by a past mistake, a current struggle, or the thoughts they have about themselves. ACT teaches individuals to adopt a perspective where they are the observer of their experiences.

For example, a person may struggle with the thought, “I am anxious,” which can lead to feelings of shame or frustration. Instead, ACT would encourage that person to view themselves as the context in which their thoughts and feelings arise. This helps to acknowledge that they are not defined by their anxiety, but that they are experiencing anxiety in a moment in time.

5. Values Clarification

Values clarification is about identifying what truly matters to you in life. When individuals have a clear sense of what they value, they can make choices that bring greater meaning and satisfaction into their lives, even in the presence of difficult emotions. ACT encourages individuals to explore their values and to commit to actions that align with those values. For example, relationship-, personal-, creative-, or altruistic values.

Living according to one’s values provides a sense of purpose and fulfillment which can reduce the impact of distressing thoughts and feelings. This principle encourages individuals to take meaningful action in their lives, regardless of the challenges they face.

6. Committed Action

Committed action is about setting goals and taking active steps toward living a values-based life. It involves making decisions and taking actions that align with your values, even in the face of discomfort or fear. ACT encourages individuals to take small, manageable steps toward their values, while remaining flexible and compassionate with themselves along the way.

For example, someone who values connection with others but struggles with social anxiety may commit to attending a social event, even if it feels uncomfortable. By taking this action, they can experience the growth and fulfillment that comes from living in alignment with their values.

How ACT can Benefit Mental Health

ACT has been shown to be effective for a wide range of mental health conditions, including anxiety, depression, trauma, chronic pain, and stress. By fostering psychological flexibility, ACT helps individuals respond to life’s challenges with greater ease and resilience. Here are some key benefits of ACT:

• Reduced Emotional Suffering: By learning to accept and defuse difficult thoughts and emotions, individuals can experience less emotional turmoil and greater peace of mind;
• Increased Psychological Flexibility: ACT encourages individuals to be more adaptable and open to life’s ups and downs. This can lead to greater emotional resilience;
• Enhanced Wellbeing: Focusing on values and taking committed action helps individuals experience a deeper sense of meaning and fulfillment;
• Improved Relationships: ACT helps individuals develop a healthier relationship with themselves, which can lead to improved connections with others; and,
• Better Stress Management: By incorporating mindfulness and acceptance, ACT teaches individuals how to manage stress in a healthy, productive way.

At Willow and Sage Counselling, we use ACT as part of our approach to help individuals navigate life’s challenges. Whether you are struggling with anxiety, depression, life transitions, or something else, ACT is a powerful tool for finding a sense of peace.

We work closely with clients to help them develop greater self-compassion, practice mindfulness, and identify their core values. Through this process, we help individuals take steps toward living a more meaningful, values-driven life, while also learning how to navigate the difficult emotions that arise along the way.

Next Steps

If you are interested in learning more about ACT and how it can help you build psychological flexibility and emotional resilience, we invite you to reach out to learn more. At Willow and Sage Counselling, we are here to support you every step of the way.

Acceptance and Commitment Therapy offers a compassionate and effective approach to mental health. It helps individuals develop greater acceptance of their thoughts and emotions while committing to actions that align with their values.

By embracing ACT, you can learn to live a more meaningful life. At Willow and Sage Counselling in Burnaby and Surrey, as well as online throughout BC, we are here to guide you on this path toward greater emotional freedom and fulfillment.