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Acceptance and Commitment Therapy (ACT – pronounced as one word) is a modern, evidence-based psychological approach that helps clients to develop greater psychological flexibility - the ability to stay present, accept difficult thoughts and emotions, adapt to challenges, and take meaningful action aligned with their values. At MHM Psychology, an established Gold Coast psychology clinic, we use ACT to support clients struggling with anxiety, depression, and obsessive-compulsive disorder (OCD).
Unlike traditional cognitive behavioural therapy, which focuses on changing thoughts, ACT encourages individuals to accept their thoughts and emotions while committing to value-driven behaviours. ACT is considered a form of CBT (the “third wave” of CBT).
ACT is built on six key components that work together to enhance a person’s psychological flexibility. Below is a brief overview of these components and how a psychologist might help you to apply them in everyday life.
Many people struggle with intrusive or distressing thoughts, including people struggling with OCD, PTSD, Anxiety and Depression. Cognitive defusion teaches clients to step back from their thoughts rather than being controlled by them. For instance, a client dealing with obsessive thoughts about contamination might learn to say, “I’m having the thought that I’m unsafe,” rather than “I am unsafe.” This slight shift reduces the power of the thought, allows for greater emotional regulation, and helps the client to see the thought for what it is, just a thought.
Avoiding or suppressing painful emotions and thoughts has been shown by experimental research to increase distress. Our psychologist at MHM Psychology helps clients to practice acceptance by guiding them through mindfulness exercises that allow difficult emotions to exist without resistance. For example, a client experiencing depression may be encouraged to sit with feelings of sadness without judgement, allowing these feelings to just be there (without elaboration) reducing their struggle against them.
When you stop and take a look, the present moment is usually a very nice place to be (that is, what is happening RIGHT NOW, not what your thoughts are telling you). ACT emphasises mindfulness and present-moment awareness to help clients break free from past regrets or future worries. A psychologist might teach a client grounding techniques, such as focusing on their breath or engaging their senses, to manage anxiety and depression more effectively. This can also be particularly useful for clients with OCD who may feel trapped in repetitive thoughts.
Many individuals identify excessively with their thoughts about who they are or who they should be. ACT therapy helps clients separate their identity from their transient mental experiences. For instance, a person who frequently thinks, “I’m a failure,” might learn to recognise that they are more than their self-judgement, a string of words passing through their mind. This shift can be powerful in treating depression, OCD, PTSD and anxiety.
ACT therapy encourages individuals to clarify their core values and use them as a guide for the decisions they make in their life. Our Gold Coast psychologist helps clients to explore meaningful aspects of their life, what they care about most, such as relationships, family, career, or personal growth. For example, someone with social anxiety might recognise that connecting with others is important, motivating them to engage in social situations despite discomfort.
The final component of ACT is about turning insights into action. After all, nothing can happen if there is no action (the “ACT” part of ACT). A psychologist at MHM Psychology would work with clients to set small, achievable goals based on their values and what they care about most. For instance, a client with OCD might gradually expose themselves to feared situations while practising acceptance techniques, reinforcing long-term change.
At MHM Psychology, we integrate ACT and CBT techniques to offer a comprehensive approach to mental health. Whether you’re seeking depression treatment Gold Coast or OCD treatment Gold Coast, our experienced clinical psychologist will tailor evidence-based strategies to help you build a meaningful, resilient, and more peaceful life.
If you’re ready to take the next step towards wellbeing, contact MHM Psychology today and begin your journey towards greater psychological flexibility.
To find out more about our services, you can contact MHM Psychology on 1300 848 072. We’re always more than happy to answer any questions or provide you with guidance on what psychological treatments may suit your needs.
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