Acceptance and commitment therapy: how does it work?

Acceptance and commitment therapy (ACT) is a type of psychotherapy that helps patients accept their thoughts and feelings rather than fighting or feeling guilty for them. Unlike traditional cognitive-behavioural therapy (CBT), which focuses on changing negative thoughts, ACT promotes psychological flexibility – the ability to stay in the present moment and make choices that align with one's values.

Revered clinical psychologist Dr Steven Mahan-Taylor explains everything you need to know about this type of therapy.

How does ACT work?

ACT combines acceptance strategies with commitment and behavioural change strategies to enhance psychological flexibility. This therapy operates on six core principles:

Acceptance: This involves fully embracing all thoughts and feelings without trying to change them. It doesn't mean liking these thoughts or feelings but recognising them as part of the human experience.

Cognitive defusion: This process helps patients detach from their thoughts, reducing their impact and influence. For instance, instead of thinking "I am a failure," one might say, "I am having the thought that I am a failure."

Being present: This principle encourages living in the present moment rather than dwelling on the past or worrying about the future. Mindfulness techniques are often employed to cultivate this skill.

Self as context: This concept involves seeing oneself as more than just a collection of thoughts and feelings. Patients learn to view themselves from a broader perspective, which can provide greater clarity and reduce self-criticism.

Values: Identifying what is truly important to oneself helps guide meaningful actions. Values act as a compass, providing direction and purpose.

Committed action: This involves taking concrete steps towards living according to one's values, even when faced with difficult thoughts and feelings.

ACT is a versatile therapy effective for a range of psychological conditions. It has been shown to be beneficial for patients with depression, anxiety disorders, chronic pain, and stress-related issues.

Who can benefit from ACT?

Moreover, ACT is helpful for individuals experiencing life transitions or seeking personal growth and better coping mechanisms.

What can you expect in an ACT session?

During an ACT session, the therapist will guide you through various exercises designed to help you accept your thoughts and feelings and commit to actions that align with your values. These exercises may include mindfulness practices, metaphors, and experiential activities. Sessions are typically collaborative, with the therapist and patient working together to address specific challenges and goals.

Is ACT scientifically supported?

Yes, ACT is backed by a growing body of scientific research demonstrating its effectiveness. Numerous studies have shown that ACT can lead to significant improvements in psychological well-being and functioning. This evidence base supports its use in both clinical and non-clinical settings.

Why choose ACT over other therapies?

While traditional therapies often focus on symptom reduction, ACT aims to improve overall quality of life by fostering psychological flexibility. This approach can be particularly beneficial for individuals who have not found success with other therapeutic methods or who wish to pursue a more holistic approach to mental health.

ACT offers a unique, evidence-based approach to therapy that emphasises acceptance, mindfulness, and value-driven action. By learning to accept your internal experiences and commit to living according to your values, you can enhance your psychological flexibility and overall well-being.

If you are considering ACT therapy and would like to book a consultation with Mr Mahan-Taylor, do not hesitate to do so by visiting his Top Doctors profile today.