Acceptance and Committment Therapy

Many people grow up surrounded by ideas about how thoughts and feelings are supposed to work.

Some of the most common myths are that it is normal to be happy and healthy all the time, that we should be able to control what we think and feel, or that we should avoid negativity and pain. It would be wonderful if those things were possible, but they are not how the human mind and body actually work.

Acceptance and Committment Therapy (ACT) supports people to understand that thoughts and feelings are part of being human, and that struggling against them often creates more distress. Instead of fighting difficult inner experiences, ACT focuses on helping people respond in a way that brings more ease and choice.

Asian woman standing outside in black top with arms crossed

Making space for thoughts

A key part of ACT involves noticing thoughts with mindfulness and bringing awareness to them rather than getting caught in them. This includes reminding yourself that thoughts are thoughts, not facts. Creating some distance can reduce the power they have and the distress they create.

For example, a person might think, “I have not heard from my friend in a few hours, I must have done something wrong and they are upset with me.” ACT invites people to notice that this is a thought, not necessarily the reality. Considering that there could be another explanation or another way of seeing things can help reduce the pain they are experiencing.

Working with difficult emotions

ACT also supports people to understand that difficult emotions cannot be avoided. They are unpleasant, and it would be nice not to feel them, but that is not possible. Big difficult feelings need to be felt in order for them to pass or settle down.

Part of this work is noticing, acknowledging, and validating difficult emotions. It includes allowing yourself to feel them while also giving yourself soothing or safety if needed. This approach helps people make peace with their internal experiences rather than seeing them as a sign that something is wrong.

Young female adult standing in park with green hair

Values and committed action

The commitment element of ACT involves moving towards goals that are based on personal values. This often includes focusing on the things that are within someone’s control rather than what is outside of it. ACT encourages being more present and reconnecting with the here and now.

It also invites people to see themselves completely, including the parts they like and the parts they might want to change if it matters to them. The work is about making decisions that align with what is important rather than trying to eliminate discomfort.

You can be okay

Things can go wrong and a person can still be okay. They can feel difficult emotions and still be okay. ACT supports people to build flexibility, stay connected to what matters, and move forward with more confidence and self-understanding.

We provide in-person appointments at our therapy practice in Epping, Melbourne and online across Australia.