Acceptance and Commitment Therapy (ACT)

Transform our relationship with difficult thoughts, emotions and experiences

Acceptance and Commitment Therapy (ACT) is a therapy approach that helps transform our relationship with difficult thoughts, emotions and experiences, rather than practising old habits of hating them, fighting them, or denying their existence. Unlike problem-solving type therapies, ACT reframes painful experiences as instructive parts of our journey, and helps us to focus on building the things we want in a “life worth living” rather than only fighting the things we do not want.

In our work together, ACT offers a way of gently changing how you respond to what shows up inside you, so you can move towards a life that feels more meaningful and aligned with your values.

What opens up when we stop fighting with ourselves

One way of introducing ACT is through the question, “What opens up when we stop fighting with ourselves?”. Once we accept the premise that constantly controlling thoughts and feelings might not be the only option, it can be surprising how much energy, mental space, and sense of comfort can open up in our minds.

It is like withdrawing our energy from fights that we cannot win and that serve no useful purpose, so we have much more energy available to invest in the things we truly care about. This shift can feel small at first, but over time it often changes how people relate to stress, shame, and painful memories.

ACT skills we explore together

In ACT therapy, we explore a strong emphasis on mindfulness skills, and building mental flexibility through a range of exercises. These can include:

Acceptance skills, so you can stay with difficult thoughts and feelings without being overwhelmed by them

Getting better at noticing thoughts and feelings without falling into them

Strengthening your connection with the here and now

Figuring out what values excite your imagination about your ideal life

Working out what committing to behaviours that build helpful changes would look like for you

Strengthening your ability to observe things that happen in your mind and body with curiosity, gentleness and kindness

We stay at a pace that feels manageable, and always link exercises back to what matters most to you.

How ACT fits into your therapy journey

ACT is a comprehensive therapy approach which can be used in a structured way, but its skills and ideas are extremely useful on their own as well. We can work together to figure out which parts of ACT feel most understandable, most relevant, and most useful for you in your therapy journey.

My role is to offer evidence-based tools and a calm, non-judgmental space. Your role is to bring your experience, your questions, and your hopes for a life that feels more like your own.