Sometimes what we need is hope

Acceptance and Commitment Therapy (ACT): Embracing Life and Moving Forward

Let’s face it—life can be tough. Sometimes, our thoughts and emotions feel like an endless battle, and the more we try to control them, the stronger they seem to get. This is where Acceptance and Commitment Therapy (ACT) comes in—a practical, mindfulness-based approach that helps people stop fighting their feelings and start living with purpose.

What is Acceptance and Commitment Therapy?

ACT (pronounced as the word "act") is a modern form of behavioral therapy that combines mindfulness, acceptance, and values-based living. Developed by Dr. Steven C. Hayes in the 1980s, ACT teaches people to stop struggling with difficult emotions and instead focus on what truly matters to them.

At its core, ACT is about accepting what is out of our control and committing to actions that improve our lives. Instead of trying to eliminate uncomfortable thoughts and feelings (which is often impossible), ACT encourages us to make space for them while taking meaningful steps toward our goals.

Key Principles of ACT

ACT is built on six core processes that help people create a rich and fulfilling life:

1. Cognitive Defusion – Learning to step back from unhelpful thoughts instead of being controlled by them. (Example: Instead of “I’m a failure,” shifting to “I’m having the thought that I’m a failure.”)

2. Acceptance – Allowing difficult emotions and thoughts to exist without trying to suppress or change them.

3. Mindfulness – Being present in the moment, rather than getting caught up in worries about the past or future.

4. Self-as-Context – Seeing yourself as more than your thoughts and feelings. You are the observer of your experiences, not defined by them.

5. Values – Identifying what truly matters to you and using that as a guide for decision-making.

6. Committed Action – Taking meaningful steps toward a fulfilling life, even in the presence of discomfort.

What Can ACT Help With?

ACT has been shown to be highly effective for a wide range of mental health and life challenges, including:

Anxiety & Depression – Helps individuals break free from negative thought loops and focus on meaningful action.

Chronic Pain – Encourages acceptance of pain while engaging in life rather than avoiding activities.

Stress & Burnout – Teaches mindfulness techniques that help manage overwhelming thoughts.

PTSD & Trauma Recovery – Helps process painful emotions without being controlled by them and make choices aligned with their values

Does ACT Actually Work?

Yes! Research strongly supports ACT’s effectiveness across various mental health conditions.

• A meta-analysis published in 2020 in the Journal of Contextual Behavioral Science found ACT to be just as effective as cognitive-behavioral therapy (CBT) for anxiety and depression.

• A 2011 study in Behaviour Research and Therapy found that ACT significantly reduced psychological distress in people with chronic pain.

• Another study published in The Lancet Psychiatry showed that ACT-based interventions helped reduce workplace stress and burnout among healthcare professionals.

Why Choose ACT?

Unlike other therapies that focus on eliminating distress, ACT helps people build psychological flexibility—the ability to adapt, accept discomfort, and still take steps toward a meaningful life. It’s not about fixing yourself; it’s about making peace with who you are and moving forward with purpose.

If you feel like you could do with a little more action towards what matters most to you, you can make an appointment on the clinic booking page or call on (03) 6234 4223 (option 1).