What is ACT Therapy?
Exploring Acceptance and Commitment Therapy
Have you ever found yourself stuck on the hamster wheel doing the same behaviors? Are you getting the same results or circling back around to the same thoughts?
You may be trying to figure out what you want your life to look like. Or, you already know but you are having difficulty getting to that place.
Then, add in things like depression, anxiety, and trauma. It can be difficult to find help or move in any kind of direction at all. This is where Acceptance and Commitment Therapy (ACT) can be a helpful treatment style.
ACT therapy may not be as common as other treatment modalities you have heard of but it can be as effective. And, acceptance and commitment therapy is all about taking action.
I enjoy using ACT in my counseling practice. I'm an anxiety therapist in Wilmington, NC. I specialize in counseling for women. I offer anxiety treatment, therapy for imposter syndrome, treatment for perfectionism, and burnout counseling.
I provide online therapy to anyone in Maryland and North Carolina.
To learn more about ACT keep reading! Discover ACT and how it can treat anxiety, perfectionism, imposter syndrome, and burnout. ACT therapy can even occur through online therapy.
Click the button below to schedule your free 15-minute consultation. Start your therapy with me today.
What is Acceptance and Commitment Therapy?
ACT therapy emphasizes taking action in your life. ACT is not about passive acceptance. Passive acceptance means to accept something as it is whether you are happy about it or not. ACT therapy comes from a standpoint of accepting what is out of your control. With this knowledge, you can commit to taking action that improves your life.
ACT therapy is about helping others to discover and live a rich, meaningful life and be the person they want to be. At the same time, living a rich and meaningful life also means accepting that pain is part of that life. The biggest focus of ACT is to increase psychological flexibility. This will allow you to be in the present moment, and live in alignment with your values.
Pain? Why is it important to bring up pain? Isn’t therapy supposed to get rid of the pain?
The concept of ‘pain is inevitable’ is important in ACT work. From the start, it is important to note that because you are in therapy does not mean you won’t experience pain. Or, that you will be able to avoid pain. Oftentimes, clients come into therapy wanting to live a pain-free life. But, I have to give them the bad news…pain is inevitable.
TRUTH BOMB: LIFE IS NOT PAIN-FREE
I know and I’m sorry I had to put it out there like that. It is my hope you stick with me as we get into the other parts of ACT therapy. (Also part of being an ACT therapist is to be a bit playful at times.)
Who Developed ACT therapy?
Steven Hayes founded Acceptance and Commitment Therapy in 1986. ACT is an extension of relational frame therapy also developed by Steven Hayes. ACT is also considered to be a “third wave” therapy. It's seen as an extension of earlier forms of therapy but takes a more holistic approach. One that emphasizes mindfulness and acceptance.
Acceptance and Commitment Therapy is about Taking ACT(ion)
For clients, this may mean acting on something in session with an activity or assignment. This can also look like identifying values and being clear and in alignment with them. ACT is a behavioral therapy that takes skill-building into account. ACT therapy can be a good fit for many. Especially if you're looking for an experiential, hands-on approach. One that focuses on mindfulness, compassion, and taking action.
ACT and Psychological Flexibility
The biggest goal of ACT is to improve one's psychological flexibility. So what does this psychological flexibility term mean? Psychological flexibility means being present while behaving in line with your values. This may mean continuing behaviors that are in line or changing those behaviors that are not. There are 6 core processes to help increase psychological flexibility. They are all important in ACT work.
The 6 Core Processes in ACT
Contacting the present moment
This process means having flexible attention. Being able to turn off auto-pilot and be engaged in what you are doing - mindfulness.
To learn more about mindfulness check out this blog post - What is Mindfulness and How is it Used in Anxiety Therapy?
Defusion
This process focuses on thoughts and the thinking process. An important part is learning to stop recognizing thoughts as positive or negative. Instead, you can recognize thoughts as helpful and useful. Aim to become more aware by “noticing” and neutralizing thoughts.
Acceptance
As stated before the “acceptance” part of ACT is not about passive acceptance. It is about being able to open up and make room for thoughts, feelings, emotions, memories, urges, etc. to come and go. Acceptance is making space rather than controlling them, pushing away, or running away.
Self-as-context
This process is about observing the self and what is happening in the external world around you. But, also the internal stuff going on too.
Using ACT to Explore Values
One of my favorite parts of ACT is identifying values. This is your heart’s deepest desire and how you want to behave with yourself and others. Who you want to be and what you want to stand for in life? Values are what give you a sense of meaning and purpose. They can be a guide to helping you decide on actions (behaviors).
Committed action
This process is as it states - taking your values and putting them into action. This may be engaging in a new or different physical or psychological behavior. An example of taking committed action psychologically would be noticing thoughts as thoughts. You decide not to listen to the inner critic in your head. Thus, you avoid getting hooked on the negative thoughts they're telling you.
All of these ACT core processes come together to increase psychological flexibility.
Acceptance and commitment therapy also focuses on developing and increasing self-compassion. Often this can be a struggle and it is an essential part of the acceptance and commitment therapy process.
Who Can Benefit from ACT?
ACT has been known to treat a variety of different issues and is an effective form of therapy.
ACT is used to treat:
Depression
Job stress
Social anxiety
Grief and loss
Trauma, stress
Substance abuse
Chronic pain
Some medical conditions.
I provide therapy for stressed out and anxious hard-working and high-achieving women.
Acceptance and commitment therapy is also a highly effective form of therapy for high-achievers.
Acceptance and commitment therapy can also apply to couples counseling.
Continue reading to learn more about how I use ACT to treat anxiety, perfectionism, imposter syndrome, and burnout.
Ready to start ACT? Click the button below to schedule your free 15-minute consultation.
Using ACT therapy for anxiety treatment can be very useful and beneficial. ACT can help to disconnect from unhelpful anxious thoughts. It helps you tune into the helpful thoughts you would rather experience. Often, anxiety keeps people from being in the present moment. They remain worried about things that may happen in the future. ACT therapy also encourages being in the present and observing. The more present-minded you can be, the less time you spend focused on worrying about the future.
Acceptance and Commitment Therapy for Anxiety
Check out these links to begin therapy for anxiety treatment.
Anxiety Treatment in Wilmington, NC
Anxiety Treatment in Frederick, MD
To learn more about anxiety, you can also check out these helpful blog posts:
What to Expect When You Start Therapy for Anxiety
5 Tips for Choosing the Best Anxiety Therapist in Wilmington, NC
Using ACT for Perfectionism Treatment
A major part of perfectionism is around being in control whether perceived or real. The major aim of ACT is to increase one’s psychological flexibility. This means creating an awareness of the all-or-nothing thinking that happens with perfectionism. This includes recognizing values, making choices, and doing what helps you follow your most important values. Improving psychological flexibility also helps you accept when all-or-nothing thoughts and behaviors happen. With this knowledge, you have the ability to let them come and go and not be as attached to them.
Check out these links to begin treatment for perfectionism at Calm Waters Counseling.
Treatment for Perfectionism in Wilmington, NC
Treatment for Perfectionism in Frederick, MD
You can also learn more about perfectionism by checking out this blog post - What is Perfectionism and How to Treat Perfectionism
Using ACT for Imposter Syndrome Treatment
Your mind tells you you’re a fraud or that you don’t know what you’re doing. You hear it so often that you believe it. It becomes more difficult to recognize anything but these negative thoughts as truth. Self-doubt is the main culprit of imposter syndrome. Being aware and recognizing these self-doubt thoughts is a core part of ACT therapy. Allow yourself to adopt a growth mindset and don't engage in the internal battle. Accept thoughts as thoughts rather than something holding power as the truth.
Begin therapy for imposter syndrome at Calm Waters Counseling.
Imposter Syndrome Treatment in Wilmington, NC
Imposter Syndrome Treatment in Frederick, MD
To learn more info about imposter syndrome, check out this helpful blog post! Imposter Syndrome When You Feel Like A Fraud
Work stress and burnout can cause mental, emotional, and physical exhaustion. Reflecting on the 5 stages of burnout, you may recognize when it all started. Or, you realized you’ve hit this place. Using ACT therapy, your therapist can help to identify your most important values. Then, they can help you make choices and take actions that align with those values. Using mindfulness and acceptance skills will help you to be present. This includes being aware of your internal thoughts and your external environment. These ACT skills can be helpful to change behaviors. This may include boundary setting and improving communication skills. Or, developing a healthier work-life balance.
Check out these links to begin burnout counseling at Calm Waters Counseling
Burnout Counseling in Wilmington, NC
Burnout Counseling in Frederick, MD
To learn more about burnout including the 5 stages of burnout check out these blog posts:
Burnout: What to do When it’s More Than Just Hating Your Job
Using ACT for Online Therapy
Online therapy has been a great resource since the COVID-19 pandemic began. Even before COVID-19 online therapy was being used by therapists, counselors, and social workers to provide services. ACT therapy is easy to perform when using online therapy. During therapy, many skill-building and experiential activities take place. These things have been adapted for online use.
Click the links if you are interested in ACT and online therapy at Calm Waters Counseling
Online Therapy in Maryland
Online Therapy in North Carolina
If you haven’t tried online therapy and have an interest check out these blog posts:
Online Acceptance and Commitment Therapy
Is Online Therapy Right for Me?
Benefits of Using Online Therapy for Anxiety Relief
Start ACT therapy in Wilmington, NC with me today
ACT is proven to be a very effective form of treatment for anxiety, depression, and trauma. It is also effective for a variety of other things. You can schedule a free consultation with me to ask questions and get to know more information about ACT. To begin ACT, please follow these simple steps listed below:
Click the button below and book your free 15-minute consultation
Complete the brief questionnaire sent to your email
Meet with your new ACT therapist
Start living your life taking action and living more present
Learn More About Your ACT Therapist
I am licensed social worker and an anxiety therapist in Wilmington, NC. I provide therapy for women and specialize in anxiety treatment, treatment for perfectionism, imposter syndrome treatment, and burnout counseling.
You can learn more about me here and my Wilmington, NC counseling practice.
Online Acceptance and Commitment Therapy in North Carolina
I offer online Acceptance and Commitment Therapy appointments for anxious high achieving and entrepreneurial women North Carolina and Maryland.
Online Therapy in Maryland
Online Therapy in North Carolina
Click the buttons below to learn more about how to get started in therapy at Calm Waters Counseling and answers to questions you might have by checking out the FAQs.
Written by: Laura Rippeon, LCSW, LCSW-C
Updated 3/12/23