Acceptance and Commitment Therapy (ACT)
Stella Ong- Aug 24, 2024
- 4 min read
Updated: Apr 28
What is Acceptance and Commitment Therapy?
Acceptance and Commitment Therapy, known as "ACT" (pronounced as one word, not spelled out), is a form of evidence-based psychotherapy that helps you develop psychological flexibility – the ability to adapt to life’s challenges with openness, awareness, and focus.
Psychological flexibility encompasses emotional openness and the ability to adapt your thoughts and behaviours to better align with what you value (Harris, 2019). This empowers you to handle painful thoughts and feelings effectively, in such a way that they have much less impact and influence over you.
ACT is based on the idea that trying to avoid or suppress painful emotions can be counterproductive and ultimately lead to more distress. Instead of attempting to change your thoughts, ACT focuses on accepting them while simultaneously taking action to change your behaviour. This approach encourages mindfulness, clarification of personal values, and commitment to action.
ACT has been shown to be effective in treating a wide range of mental and physical health conditions. This includes:
Anxiety disorders
Depression
Obsessive-compulsive disorder (OCD)
Post-traumatic stress disorder (PTSD)
Substance abuse and addiction
Eating disorders
Chronic pain
ACT can also be helpful for individuals who aren’t diagnosed with a specific condition but are struggling with general life challenges, such as relationship issues, job stress, or major life changes.
ACT is a mindfulness-based therapeutic approach that recognises the importance of being in the present moment (because you’re not living in the future or the past!), while being more aware of your own thoughts and feelings. By cultivating ACT skills, you can greatly enhance your mental and physical well-being and it will help you to:
Feel less stuck in unhelpful thoughts and behaviours that are blocking you from reaching your goals
Listen less to and learn to quieten the negative “inner critic” in your mind
Transform the dynamics of your relationship with yourself
Identify your true priorities and focus your energy on what truly matters to you
What to Expect from ACT:
As an ACT therapist, I will help guide you through the process of accepting your thoughts and feelings, identifying your values, and taking committed action toward living a meaningful life. A combination of techniques will be used, including:
Experiential and mindfulness exercises to help you stay present and aware
Exploring self-stories and metaphors to help illustrate key concepts
Values clarification exercises to identify what’s truly important to you in life, and setting goals aligned with what you value
Collaborative approach with your therapist to apply ACT principles to your specific situation
Homework and practicing skills to help you apply what you've learned outside of sessions
Sample ACT Exercises:
The Leaves on a Stream: This mindfulness exercise involves picturing your thoughts as leaves floating down a stream, observing them without trying to change or control them.
Dropping Anchor: This grounding exercise involves focusing on your body and your senses to bring yourself into the present moment when you feel overwhelmed by thoughts or emotions.
The Acceptance Lens: This exercise involves practicing acceptance by viewing a challenging situation through a lens of acceptance, rather than avoidance or denial.
Through experiential exercises like these, along with metaphors and stories, ACT aims to expand your psychological flexibility while lessening psychological suffering. The goal is to help you build a rich and meaningful life while effectively handling the stress and pain that life inevitably brings.
If you're interested in learning more about how Acceptance and Commitment Therapy can help you lead a more fulfilling life guided by your values, I would be happy to discuss further with you!
Books on ACT to explore:
The Happiness Trap: How to Stop Struggling and Start Living by Dr. Russ Harris
Get Out Of Your Mind And Into Your Life: The New Acceptance and Commitment Therapy by Dr. Steven C. Hayes
The Confidence Gap: A Guide to Overcoming Fear and Self-Doubt by Dr. Russ Harris
Ready to Begin Acceptance and Commitment Therapy in East Singapore?
Are you struggling with anxiety, depression, stress, or difficulty handling life's challenges? As a trained Acceptance and Commitment Therapy practitioner, I provide effective ACT sessions in the East side of Singapore. Conveniently located near Eunos, Joo Chiat, and Katong area, I offer accessible and affordable mental health support when you need it most.
Why Choose My ACT Therapy Services?
Quick Appointments: Book in 1 minute, and schedule your session within the next 1-2 days
Affordable Therapy Options: Quality mental health care that fits your budget
Evidence-Based Techniques: Proven mindfulness-based methods to address anxiety, depression, OCD, and more
Convenient Location: Easily accessible from Eunos, Joo Chiat, Katong, Marine Parade, and Bedok
Personalized Treatment Plan: Tailored approach to develop better psychological flexibility
Take the First Step Toward Psychological Flexibility
Don't let painful thoughts and emotions control your life any longer. As a professionally trained Acceptance and Commitment Therapy practitioner, I can help you develop mindfulness skills, clarify your values, and take committed action toward living a more meaningful life.
Contact me today to schedule your first Acceptance and Commitment Therapy session in East side of Singapore. Whether you are seeking help for anxiety treatment, depression counselling, chronic pain management, or other mental health concerns, I'm here to support your journey to better mental well-being.
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