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Acceptance & Commitment Therapy

What is Acceptance and Commitment Therapy (ACT)?

Embrace Your Emotions, Live Your Values: A New Path to Well-Being

At Altura Mental Health, we offer Acceptance and Commitment Therapy (ACT) as a transformative approach within our Virtual IOP. This innovative therapy helps you navigate life’s challenges with greater resilience, inner peace, and a renewed sense of purpose.

ACT is a unique form of therapy that shifts the focus away from eliminating or controlling difficult emotions and thoughts. Instead, it teaches you to embrace them with openness and curiosity, while also committing to actions that align with your deepest values.

Core Principles of ACT

Emotional Resilience

Acceptance

Instead of fighting against painful feelings, ACT encourages you to acknowledge and accept them as a natural part of the human experience. This doesn’t mean resignation or giving up; it means making space for your emotions without judgment.

Thought Distancing

Cognitive Defusion

Learn to detach from unhelpful thoughts, recognizing them as just words and stories, not absolute truths. This allows you to create distance from negative self-talk and reduce its impact on your well-being.

Mindfulness

Being Present

Cultivate mindfulness, the practice of being fully present in the moment without judgment. This helps you connect with your experiences, increase self-awareness, and make conscious choices.

Self-understanding

Self as Context

Discover a broader perspective of yourself beyond your thoughts and emotions. Recognize that you are not defined by your struggles but are a whole and complex being with the capacity for growth and change.

Core Values

Values

Identify what truly matters to you in life—your core values and guiding principles. This clarity helps you make choices that align with your authentic self and create a life that feels meaningful and fulfilling.

Purposeful Action

Committed Action

Take purposeful steps towards living a life that reflects your values, even in the face of challenges. ACT empowers you to move forward with courage and create positive change.

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Customization

Types of Acceptance and Commitment Therapy (ACT)

Tailoring ACT to Your Unique Needs and Goals

At Altura Mental Health, we believe in tailoring ACT to your unique needs and goals. Whether you participate in individual therapy, group therapy, or a combination of approaches, our skilled therapists will guide you through the process, helping you harness the power of ACT to create a life that is rich, meaningful, and aligned with your values.

Individual ACT

Focused Attention

In individual sessions, you’ll receive focused attention from your therapist, allowing for deep exploration of your personal experiences and values.
Personalized Guidance

Your therapist will tailor ACT techniques to your specific challenges, helping you develop skills to manage difficult emotions and make choices aligned with your values.
Confidential Space

Individual sessions offer a safe and confidential space to explore sensitive topics and address personal concerns.

Group ACT

Shared Experience

Connect with others who are also learning and practicing ACT, fostering a sense of community and shared understanding.
Supportive Environment

Receive encouragement and support from peers who are facing similar challenges, creating a safe space for vulnerability and growth.
Practice and Feedback

Practice ACT skills in a real-world context, receive feedback from your therapist and group members, and learn from the experiences of others.

ACT for Specific Concerns

ACT for Anxiety

Learn to manage anxiety by accepting difficult feelings, challenging anxious thoughts, and engaging in activities that align with your values.
ACT for Depression

Develop skills to cope with depression by noticing and accepting depressive thoughts and feelings, building a life based on what matters to you.
ACT for Chronic Pain

Learn to accept and manage chronic pain by focusing on what you can control, building a life that is rich and meaningful despite pain.
ACT for Addiction

Develop a mindful approach to addiction recovery, accepting cravings and urges while committing to actions that support sobriety and well-being.

Act Combined with Other Therapies

ACT and Mindfulness-Based Therapies

Integrate mindfulness practices with ACT to enhance self-awareness, acceptance, and present-moment focus.
ACT and Cognitive Behavioral Therapy (CBT)

Combine ACT’s focus on acceptance with CBT’s focus on changing thoughts and behaviors for a comprehensive approach to mental well-being.
ACT and Exposure Therapy

Utilize ACT principles to approach feared situations with acceptance and willingness, reducing avoidance and increasing engagement in life.

Benefits

Key Benefits of Acceptance and Commitment Therapy

Embrace Your Emotions, Live Your Values: The Transformative Power of ACT

Acceptance and Commitment Therapy (ACT) offers a unique and empowering approach to mental well-being, helping individuals navigate life’s challenges with greater resilience, inner peace, and a renewed sense of purpose. Here are some of the key benefits you can experience through ACT:

Emotions

Reduced Emotional Suffering

ACT teaches you to embrace difficult emotions like anxiety, depression, and anger rather than fighting them. By accepting these emotions as a natural part of life, you can reduce their intensity and impact, leading to less suffering and greater inner peace.

Adaptability

Increased Psychological Flexibility

Through ACT, you’ll develop the ability to adapt to life’s challenges with greater ease. You’ll learn to step back from unhelpful thoughts, choose actions that align with your values, and respond to stressors in a more flexible and adaptive way.

Insight

Enhanced Self-Awareness

ACT fosters a deeper understanding of your thoughts, emotions, and values. You’ll gain clarity on what truly matters to you, allowing you to make choices that are more authentic and aligned with your true self.

Tools

Improved Coping Skills

ACT equips you with a toolbox of skills to manage difficult emotions and thoughts effectively. You’ll learn mindfulness techniques, defusion exercises, and other strategies to navigate challenges without getting overwhelmed.

Fulfillment

Greater Life Satisfaction

By living in accordance with your values and accepting what you cannot control, you’ll experience a greater sense of meaning, purpose, and fulfillment in life. ACT empowers you to create a life that is rich, meaningful, and true to who you are.

Engagement

Reduced Avoidance and Increased Engagement

ACT helps you break free from patterns of avoidance and procrastination. By accepting discomfort and taking values-driven action, you’ll be able to fully engage in life’s experiences, even when faced with challenges.

Connection

Improved Relationships

By learning to communicate more effectively, manage conflict constructively, and express your needs authentically, you’ll experience more fulfilling and satisfying relationships with others.

Inner Strength

Increased Resilience

ACT fosters resilience by teaching you to navigate life’s ups and downs with greater equanimity. You’ll develop the inner strength and coping skills to bounce back from setbacks and continue moving towards your goals.

Longevity

Long-Term Benefits

The skills and insights you gain through ACT are not just temporary solutions. They become a way of life, empowering you to maintain your mental well-being and thrive in the face of future challenges.

What Conditions Can ACT Help With?

Acceptance and Commitment Therapy (ACT) has been shown to be effective in helping individuals manage a wide range of mental health conditions, as well as some physical health challenges. Here are some of the conditions that ACT can be particularly helpful for:

Mind

Mental Health Conditions

Substance Use Disorders

ACT can be an effective tool in addiction recovery, helping individuals accept cravings and urges while committing to actions that support sobriety.
Stress

ACT equips individuals with skills to manage stress more effectively, reducing its negative impact on physical and mental health.
Other Mental Health Challenges

ACT can also be beneficial for individuals struggling with low self-esteem, relationship difficulties, grief, and other mental health concerns.

Body

Physical Health Conditions

Chronic Pain

ACT helps individuals develop coping skills to manage chronic pain, focusing on living a meaningful life despite pain and reducing suffering.
Sleep Problems

ACT can be helpful for addressing insomnia and other sleep difficulties by promoting relaxation and acceptance of sleep-related thoughts and feelings.

Chronic Illness

ACT can help individuals adjust to and cope with the challenges of chronic illness, improving their overall quality of life.

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Anxiety

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Individual

Occupational Therapy Evaluations

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How Does ACT Work ?

Acceptance and Commitment Therapy (ACT) works by helping you develop psychological flexibility, a key skill for navigating life’s challenges with greater ease and resilience. Here’s a breakdown of how ACT works:

Accepting Thoughts and Feelings

Instead of trying to eliminate or suppress difficult thoughts and emotions, ACT teaches you to notice and accept them without judgment. This doesn’t mean giving up or resigning yourself to suffering, but rather acknowledging that these experiences are a natural part of being human.

Defusing from Unhelpful Thoughts

ACT introduces techniques to help you create distance from your thoughts, recognizing them as just thoughts, not facts or truths. This allows you to observe them without getting caught up in them, reducing their negative impact on your emotions and behavior.

Connecting with the Present Moment

Through mindfulness practices, you’ll learn to focus on the present moment with openness and curiosity, without dwelling on the past or worrying about the future. This allows you to fully engage with your experiences and make conscious choices.

Expanding Your Sense of Self

ACT helps you develop a broader perspective of yourself, recognizing that you are more than your thoughts, emotions, and experiences. This expanded sense of self can create a sense of freedom and flexibility, allowing you to act in alignment with your values even when faced with challenges.

Clarifying Your Values

You’ll identify what truly matters to you in life, defining your core values and what gives your life meaning. This clarity provides a compass for making choices and taking actions that are consistent with your authentic self.

Taking Committed Action

ACT encourages you to take steps towards living a life that is aligned with your values, even in the face of difficult emotions and obstacles. This means setting meaningful goals and taking consistent action, even when it feels uncomfortable or challenging.

In Practice

ACT is often delivered through individual or group therapy sessions. Your therapist will guide you through exercises, discussions, and metaphors designed to help you develop these core skills. You’ll learn to:

Notice your thoughts and feelings without judgment
Challenge unhelpful beliefs and assumptions
Focus on the present moment
Connect with your values
Set meaningful goals and take action

Benefits

By practicing ACT, you can experience a wide range of benefits, including:

Reduced anxiety, depression, and stress
Improved coping skills and emotional regulation
Increased psychological flexibility and resilience
Greater self-awareness and clarity of values
Increased engagement in meaningful activities
Improved relationships and overall well-being

What to Expect with Acceptance and Commitment Therapy (ACT)?

Embarking on your journey with Acceptance and Commitment Therapy (ACT) at Altura Mental Health is a transformative experience designed to help you thrive. Here’s what you can expect:

Expectations for

Initial Sessions

Fundamentals

Building a Strong Foundation

Our experienced therapists will create a safe, supportive, and non-judgmental space for you to explore your thoughts, feelings, and experiences. You’ll learn about the core principles of ACT and how they can be applied to your specific challenges and goals.

Self-Discovery

Identifying Your Values

Together, you’ll delve into what truly matters to you in life – your passions, goals, and the kind of person you want to be. This self-discovery process serves as a guiding compass, helping you make choices aligned with your authentic self.

Expectations for

Ongoing Sessions

Skill Development

Learning Practical Skills

You’ll dive into a variety of ACT skills, such as mindfulness, acceptance, cognitive defusion, and values-based action. These skills will empower you to navigate life’s stressors with greater ease and resilience

Real-life Application

Experiential Exercises

Through engaging activities and metaphors, you’ll gain a deeper understanding of ACT concepts and learn to apply them to real-life situations.

Reinforcement

Homework and Practice

You’ll be encouraged to practice ACT skills between sessions to reinforce your learning and integrate them into your daily life. Your therapist will provide personalized guidance and support.

Evaluation

Ongoing Assessment and Growth

Your therapist will regularly assess your progress and adjust your treatment plan as needed. You’ll receive the support you need at every stage of your journey.

Expectations for

Specific Techniques

Presence

Mindfulness Exercises

Practice mindfulness techniques to fully embrace the present moment, cultivating awareness and gratitude.

Detachment

Defusing from Stressors

Learn to detach from unhelpful thoughts, allowing you to respond to stressors with greater clarity and calmness.

Alignment

Values-Based Actions

Identify actions that align with your values and contribute to your well-being, whether it’s volunteering, connecting with nature, or pursuing creative passions.

How Long Does ACT Take to Work ?

The timeframe for experiencing the benefits of Acceptance and Commitment Therapy (ACT) varies depending on several factors, including:

Individual Differences

Severity and Complexity of Concerns

Individuals dealing with more complex or longstanding mental health issues may require a longer course of ACT to experience significant improvements.
Openness and Willingness to Change

Clients who are actively engaged in therapy, open to new ideas, and willing to practice ACT skills outside of sessions tend to see progress more quickly.
Individual Learning Pace

Some people naturally grasp and apply ACT concepts faster than others. Your therapist will tailor the pace of therapy to your individual learning style and needs.

Frequency and Intensity of Therapy

Session Frequency

Attending therapy sessions more frequently (e.g., weekly or multiple times per week) can accelerate progress compared to less frequent sessions.
Intensity of Practice

The more you actively engage with ACT principles and practice skills outside of therapy, the faster you’ll likely experience benefits.

Specific Goals and Outcomes

Symptom Reduction

Some individuals experience a noticeable reduction in symptoms like anxiety or depression within a few weeks of starting ACT. However, for more significant and lasting changes, a longer-term commitment to therapy is often required.
Improved Quality of Life

Changes in overall well-being, life satisfaction, and psychological flexibility may take longer to manifest, but these are often the most rewarding and enduring benefits of ACT.

General Timeframe

Short-Term Effects

Many individuals report experiencing positive changes in their thoughts, emotions, and behaviors within the first few weeks or months of ACT.
Long-Term Benefits

For more significant and lasting improvements in mental well-being and quality of life, ACT is often recommended as a longer-term therapy, with ongoing practice and support even after formal sessions have ended.

At Altura Mental Health, we understand the importance of personalized care. Our experienced therapists will work with you to create a treatment plan tailored to your specific needs and goals, including the frequency and duration of therapy that will best support your journey towards healing and growth.

It’s important to remember that therapy is not a quick fix. It’s a process of learning and growth that takes time, effort, and commitment. However, with consistent practice and support, ACT can be a powerful tool for transforming your life and achieving lasting well-being.

Get Answers

FAQs for ACT

How does ACT differ from other forms of therapy?

Unlike therapies that focus on changing or controlling thoughts and feelings, ACT emphasizes acceptance and mindfulness. It encourages you to make room for uncomfortable emotions while taking action towards a life that aligns with your values.

Can ACT be combined with other treatments?

Yes, ACT can be effectively combined with other forms of therapy, such as cognitive behavioral therapy (CBT), mindfulness-based therapies, and medication management, to provide comprehensive and personalized care.

Is ACT only for adults?

No, ACT can be adapted for children, adolescents, and adults. Our therapists are skilled in working with individuals of all ages and can tailor ACT techniques to meet your specific needs.

Can ACT help with addiction?

Yes, ACT has been shown to be effective in addiction recovery. It helps individuals identify the triggers and patterns associated with their addiction, while also developing mindfulness and acceptance skills to cope with cravings and urges. ACT also emphasizes the importance of values-based living, encouraging individuals to make choices aligned with their desire for sobriety and well-being.

Can ACT help with trauma?

Yes, ACT has been shown to be effective in helping individuals process and heal from trauma. It teaches you to make room for difficult emotions and memories, while also focusing on building a meaningful life in the present.

Acceptance & Commitment Therapy

What is Acceptance and Commitment Therapy (ACT)?

Core Principles of ACT

Acceptance

Cognitive Defusion

Being Present

Self as Context

Values

Committed Action

Use Your Insurance

Types of Acceptance and Commitment Therapy (ACT)

Individual ACT

Group ACT

ACT for Specific Concerns

Act Combined with Other Therapies

Key Benefits of Acceptance and Commitment Therapy

Reduced Emotional Suffering

Increased Psychological Flexibility

Enhanced Self-Awareness

Improved Coping Skills

Greater Life Satisfaction

Reduced Avoidance and Increased Engagement

Improved Relationships

Increased Resilience

Long-Term Benefits

What Conditions Can ACT Help With?

Mental Health Conditions

Physical Health Conditions

Building Your Self Confidence

Occupational Therapy Evaluations

Five Benefits of Group Therapy

How Does ACT Work ?

Accepting Thoughts and Feelings

Defusing from Unhelpful Thoughts

Connecting with the Present Moment

Expanding Your Sense of Self

Clarifying Your Values

Taking Committed Action

In Practice

Benefits

What to Expect with Acceptance and Commitment Therapy (ACT)?

Initial Sessions

Building a Strong Foundation

Identifying Your Values

Ongoing Sessions

Learning Practical Skills

Experiential Exercises

Homework and Practice

Ongoing Assessment and Growth

Specific Techniques

Mindfulness Exercises

Defusing from Stressors

Values-Based Actions

How Long Does ACT Take to Work ?

Individual Differences

Frequency and Intensity of Therapy

Specific Goals and Outcomes

General Timeframe

FAQs for ACT

How does ACT differ from other forms of therapy?

Can ACT be combined with other treatments?

Is ACT only for adults?

Can ACT help with addiction?

Can ACT help with trauma?

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