Acceptance and Commitment Therapy (ACT): A Different Way to Handle Difficult Thoughts

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What is Acceptance & Commitment Therapy?

Acceptance and Commitment Therapy (ACT) is a form of therapy that helps people accept their thoughts and feelings rather than fight against them. Many of us try to push away uncomfortable emotions or “fix” negative thinking—but ACT teaches that struggling against emotions often makes them worse. Instead of getting stuck in the battle, ACT encourages a different approach:

1. Acceptance – Learning to make space for difficult feelings instead of resisting them.

2. Commitment – Taking steps towards a life that aligns with your values, even when emotions feel overwhelming.

   
   

ACT doesn’t aim to get rid of anxiety, sadness, or self-doubt—it helps people learn to live well, despite them.

Why do we struggle with our thoughts?

The human brain is wired to protect us. It constantly scans for danger, predicts worst-case scenarios, and holds onto painful memories—all in the name of survival. While this can be useful, it also means we often get stuck in unhelpful thinking patterns:

• Overthinking and constantly analysing situations.

• Avoiding difficult emotions, hoping they’ll disappear.

• Being controlled by fear, rather than moving towards what matters.

ACT teaches that thoughts are just thoughts—they don’t have to control our actions.

How ACT Helps

ACT is built around six key principles:

• Cognitive Defusion – Learning to separate yourself from unhelpful thoughts rather than treating them as facts.

• Acceptance – Making room for difficult emotions rather than resisting them.

• Being Present – Using mindfulness to focus on what’s happening right now, rather than dwelling on the past or future.

• Self-as-Context – Seeing yourself as more than your thoughts; recognising that emotions come and go.

• Values – Identifying what truly matters in life—whether it's connection, creativity, growth, or kindness.

• Committed Action – Taking small steps towards a meaningful life, even when fears and doubts arise.

ACT is not about forcing positivity—it’s about helping people develop psychological flexibility, so they can live in a way that feels fulfilling, despite life's challenges.

What to Expect in ACT Therapy

If you decide to try ACT, here’s what sessions might include:

• Mindfulness exercises to help you stay present.

• Guided reflections to explore how thoughts influence behaviour.

• Values-based goal setting to move towards a life that aligns with what’s truly important.

• Practical strategies to detach from unhelpful thought patterns.

ACT is particularly helpful for anxiety, depression, chronic pain, and emotional struggles. Instead of trying to "fix" emotions, ACT helps you change your relationship with them.

Final Thoughts

Life is messy, unpredictable, and sometimes painful—but ACT teaches that we don’t need to wait for perfect circumstances to live meaningfully. By accepting discomfort and taking action towards what truly matters, we can create a life based on values rather than fear.

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