An introduction to ACT Therapy
ACT is a scientifically proven third wave behavioural therapy, which emphasizes acceptance, mindfulness and values based action. ACT is a very practical therapy form in which you practice and experiment with new behaviour to experience what works for you.
The heart of ACT lies in the here and now
In ACT (Acceptance and Commitment Therapy), we explore the past and the future when it’s helpful and necessary. However, the heart of ACT lies in the here and now. The question becomes: What can you begin to do differently today that moves you closer to the life you want to live, and the person you want to be? This is where change begins—in taking committed action.
Unlike traditional approaches that focus on changing how we feel or replacing “negative” thoughts with “positive” ones, ACT invites us to build a different relationship with our inner world. Rather than avoiding or numbing difficult thoughts and emotions, we learn to open up to them—to make space for them with curiosity and compassion. These inner experiences often carry meaning; what if, instead of pushing them away, we listened?
ACT supports you in checking in with yourself, reconnecting with your surroundings and your values, and savoring the richness of the present moment. It encourages you to take small, meaningful steps—guided not by fear, but by what truly matters to you. Even if you can’t change the situation, you can choose how to respond to it. And in that choice lies your power to live a full and meaningful life.
Accepting what you cannot, or don’t want to change, creates room to focus on what you can and do want to change. ACT isn’t just a therapy model; it can become a way of life. Like a compass, ACT can help guide you through each day. You’ll learn tools and practices that support you in taking steps—however small—toward the life you want to live. Even in the presence of sadness, fear or uncertainty, you can move in the direction of what’s important to you.
Within my practice I can offer support for those who are struggling with:
- Low-self-esteem and identity issues
- Somberness
- Loneliness
- Stress (incl. work stress, burnout, parental stress)
- Relationship issues
- Grief and loss
- Rigid thinking
- Impulsivity
- Frustration
- Perfectionism
- Anxiety
Together we focus on:
Acceptance
Instead of fighting or avoiding unpleasant emotions or thoughts (like anxiety, sadness, or shame), ACT helps you to open up to them and let them be there, even when they’re uncomfortable so they don’t control your behaviour.
Cognitive Defusion
ACT helps you recognize that thoughts come and go constantly, they are not you. This small shift creates space between you and the thought, so it loses its power to control your reactions and emotions.
Being Present
ACT encourages you to be aware of the present moment without judgment. This helps reduce overthinking and brings clarity and focus to what’s actually happening in the here and now.
Self as Context
This concept helps you recognise that you are more than your thoughts, feelings, or the roles you play. It’s about understanding that you are the one who observes your experiences, rather than being defined by them.
Values
ACT supports you in discovering what truly matters to you - your core values. These could be qualities such as honesty, compassion and kindness and serve as a guide for living a meaningful and fulfilling life.
Commited Action
ACT encourages you to take action in line with your core values, in line with what your heart is telling you, even when it’s hard or uncomfortable.
