Embracing Change Through Acceptance: Acceptance and Commitment Therapy (ACT)

Acceptance and Commitment Therapy, or ACT (pronounced "act"), is a therapeutic approach that offers a refreshing perspective on how we can live a full, meaningful life, even in the presence of emotional pain. Unlike therapies focused solely on symptom reduction, ACT emphasizes accepting difficult experiences and making choices that align with our deepest values.

At the heart of ACT lies the belief that pain is an inevitable part of being human. Instead of striving to eliminate all discomfort, ACT encourages us to shift how we relate to it. This might sound counterintuitive at first. Why would we want to accept something we don’t like? Yet, so often, struggling against our pain—like trying to push away anxiety, sadness, or guilt—only amplifies our suffering. ACT helps us take a different path by fostering a sense of openness and willingness toward our experiences, even the challenging ones.

ACT includes six core processes, all aimed at increasing psychological flexibility—the ability to stay connected to the present moment and choose actions aligned with one’s values.

These processes include:

1. Acceptance - Embracing thoughts and feelings as they are, without trying to change or avoid them.

2. Cognitive Defusion - Learning to observe thoughts as just thoughts, not as absolute truths, which can help reduce their hold over us.

3. Being Present - Cultivating mindfulness to bring a greater awareness to the here and now, fostering a non-judgmental observation of oneself and surroundings.

4. Self-as-Context - Developing a sense of self that is broader than our immediate thoughts or feelings, helping us see that we are not defined by any one experience.

5. Values - Identifying what truly matters to us in life, creating a compass for meaningful living.

6. Committed Action - Taking steps, however small, to live in alignment with our values, even when it’s uncomfortable.

An ACT therapist might ask questions like, “What do you want your life to stand for?” or “How can you take one step today towards the life you wish to live?” These questions aim to connect us with our values, offering direction and purpose amid the waves of life’s challenges.

ACT is deeply compassionate in its approach. It acknowledges that life is hard, and that sometimes our best efforts to cope—like avoiding painful memories or self-criticizing—may actually lead to more suffering. ACT gently guides us back to a place where we can observe our pain without needing to control it, and instead, work on what we can control: living in a way that’s true to ourselves.

Whether you’re facing anxiety, depression, trauma, or simply seeking a more fulfilling life, ACT offers a toolkit for cultivating a kinder, more flexible relationship with yourself. It’s a gentle reminder that we don’t have to wait for everything to feel “right” before we move forward. Even with all the messy, painful parts of being human, we can take meaningful steps toward a life that reflects our values and aspirations.

If you would like to learn more about how ACT might be helpful for you, you can speak to Kate Miller by calling 0418 188 121, by emailing Kate.Miller@clinpsych.one, or by booking a therapy session online.

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