What Is ACT?
Exploring Acceptance and Commitment Therapy in Massachusetts
What is Acceptance and Commitment Therapy?
Acceptance and commitment therapy (ACT) is a unique approach to psychotherapy that focuses on helping you cope with negative thoughts, feelings, and experiences. By embracing acceptance and emphasizing a commitment to valued goals, ACT enables you to effectively manage adversity and live a more fulfilling life. But what is ACT really like?
In this type of therapy, you'll learn to stay present in the moment, cultivate mindfulness, and accept your thoughts and emotions without judgment. As you undergo the process, ACT encourages you to commit to constructive activities and endeavors that align with your values, ultimately leading to personal growth and enhanced well-being.
Throughout your journey with ACT, remember that the aim is not to eliminate negative thoughts or feelings entirely but to develop a more resilient and adaptable mindset.
What Is Acceptance and Commitment Therapy All About?
Interested in getting started with ACT therapy in Massachusetts? Keep reading to learn more about the ACT philosophy, what a session is really like and how to find an ACT therapist.
The Six Principles of ACT Therapy
ACT therapy revolves around six core principles to help you develop psychological flexibility:
Acceptance: Embrace your thoughts, feelings, and emotions without judgment.
Cognitive Defusion: Learn to observe your thoughts without getting attached or absorbed in them.
Being present: Cultivate mindfulness and awareness of the present moment.
Self as Context: Discover the observing self, which remains constant amid changing thoughts and feelings.
Values: Identify and clarify your personal values, guiding principles, and life goals.
Committed Action: Engage in actions aligned with your values to foster a meaningful life.
What Is Done in Acceptance and Commitment Therapy?
In ACT therapy, you'll focus on connecting with your emotions, embracing your personal values, and taking committed action toward your goals. Therapists utilize a variety of techniques, like mindfulness exercises and value-based activities, to support your process.
Through these exercises, you will learn to see your thoughts as just that – thoughts, and not as absolute truths. This way, you can detach yourself from negative thought patterns and live a more meaningful life.
An Example of Acceptance and Commitment Therapy In Action
Imagine you're struggling with self-doubt at work. In an ACT therapy session, your therapist may first guide you through a mindfulness exercise to help you become more aware of the present moment. Next, they might help you identify the values that matter to you most, such as professional growth or teamwork.
The therapist could then teach you cognitive defusion techniques to detach from thoughts that don't align with your values, like "I'm not good enough" or "I don't belong here." Finally, your therapist will work with you to develop a plan for taking committed action, like asking for feedback, collaborating with colleagues, or seeking professional development opportunities.
In essence, ACT empowers you to forge a meaningful life by embracing your emotions, aligning your actions with your values, and committing to personal growth.
Who Is Acceptance and Commitment Therapy Best For?
Acceptance and Commitment Therapy is a flexible form of therapy that can be used to help people experiencing various mental health conditions and life challenges.
Does ACT Help with Anxiety?
Yes, ACT has been shown to be helpful in addressing anxiety. By teaching you to accept your thoughts and feelings without judgment, ACT can help you manage your anxiety symptoms effectively. This approach empowers you to remain present in the moment and take meaningful action in line with your values and goals, despite any anxiety you may be experiencing.
Does ACT Help With OCD?
ACT can be a beneficial approach for individuals struggling with obsessive-compulsive disorder (OCD).
ACT views OCD symptoms as distressing thoughts and urges that arise naturally in the human mind, rather than as inherently problematic. The therapy focuses on fostering psychological flexibility and acceptance of these thoughts, rather than attempting to control or eliminate them.
With ACT, individuals learn to observe and acknowledge their OCD-related thoughts and urges without judgment or engaging in compulsive behaviors. Mindfulness techniques are often incorporated to help individuals become more present and aware of their internal experiences.
ACT therapy for OCD can empower individuals to develop a new relationship with their thoughts and symptoms, reducing the impact of OCD on their overall well-being.
What Is the Difference Between ACT vs CBT?
When exploring therapy options, you may come across two popular approaches: Acceptance and Commitment Therapy (ACT) and Cognitive Behavioral Therapy (CBT). To understand the difference and determine which may be best for you, let's delve into the essential components of each.
Is ACT Better Than CBT?
ACT, developed by Steven C. Hayes, is a form of therapy that emphasizes acceptance as a way to deal with negative thoughts, feelings, symptoms, or circumstances. This approach incorporates mindfulness-based cognitive therapy (MBCT) and focuses on helping you build a compassionate relationship with your thoughts and emotions, instead of trying to suppress or change them.
On the other hand, CBT centers around identifying and changing unhelpful thought patterns to improve your cognition and overall mental health. CBT is an evidence-based approach that has been proven effective in treating anxiety and various mental health disorders.
ACT and CBT share some similarities, such as the incorporation of mindfulness skills and their roots in behavior therapy.
However, their fundamental strategies differ in how they address negative thinking. While CBT encourages you to challenge and restructure unhelpful thoughts, ACT promotes the acceptance of these thoughts and the development of mindfulness-based coping strategies.
This difference makes ACT a great option for individuals who struggle with suppressing negative emotions, as it teaches them to coexist with these emotions instead.
Still, both ACT and CBT can be very effective at dealing with anxiety, OCD, depression and other mental health challenges. Ultimately, the best approach is to meet with a therapist and discuss your personal needs to determine which type of therapy is best for you.
This is why we always start with an initial consultation at Nourished Minds Counseling + Wellness, so we can determine which of our Massachusetts therapists will best serve your needs.
How Long Does It Take for ACT to Work?
The duration of ACT can vary depending on the individual and the nature of the problems being addressed. At our Massachusetts therapy practice, we typically recommend starting with at least one session per week. As time goes on, we may see you every other week or at other intervals depending on your care needs. Sessions typically last about 45 minutes, unless otherwise scheduled.
Finding an Acceptance and Commitment Therapist Near You
If you’re considering finding an ACT therapist in Massachusetts, you probably have some key questions about costs and getting started. Here are some things to consider when choosing an acceptance and commitment therapist:
Finding an Acceptance and Commitment Therapist Near You
If you’re considering finding an ACT therapist in Massachusetts, you probably have some key questions about costs and getting started.
Coverage for therapy depends on the therapist that you are working with. At Nourished Minds Wellness + Counseling, our therapists are not in-network with any insurance providers. However, if you have a PPO, you may have some out-of-network coverage and we can provide a superbill that you can submit for reimbursement.
What Is the Average Cost of ACT?
The cost of therapy can vary. Contact our Massachusetts ACT practice directly for our rates.
Get Started with Acceptance and Commitment Therapy in Massachusetts
To get started with ACT in Massachusetts, it is crucial to find a mental health professional with adequate training in acceptance and commitment therapy.
When selecting a therapist, consider if the therapist:
Is licensed and has specific training in ACT
Has experience treating your specific needs (e.g., mood disorders, stressful life events)
Offers individual or group psychotherapy, depending on your preference
Once you have identified potential therapists, you may want to schedule an initial consultation to discuss your needs and see if you feel comfortable with their approach. A good ACT therapist will help you:
Foster self-acceptance and develop strategies to deal with unwanted or painful feelings
Apply relational frame theory, a core concept of ACT, to understand your own thought processes
Employ mindfulness techniques, such as meditation, to help you manage negative experiences and emotions
Remember, your mental health is important, and finding the right therapist is a crucial step in your journey towards greater well-being.
Work with nourished minds
At Nourished Minds Counseling + Wellness, we’re always here to answer your questions and help you determine if ACT is right for you.
Our clinicians are trained in ACT and other therapy techniques. New clients always start with a thorough assessment to determine the best course of treatment.
One size does not fit all when it comes to mental health treatment. We pride ourselves in creating evidence-based, individualized treatment plans for all of our clients. Treatment plans may include a combination of therapy approaches. Plans may also include psychopharmaceutical treatments, prescribed and managed by our psychiatric nurse practitioner.
Contact us today to get started and learn more about the mental health healers at Nourished Minds Counseling + Wellness.