Online Acceptance and Commitment Therapy
Significant Differences:
Similarities
Anchored in cognitive behavioral therapy (CBT), acceptance and commitment therapy (ACT) uses a mindfulness approach to accept that there will be negative experiences and feelings in life. At the same time, you’re committing to taking action to live a meaningful, enriching life. Instead of trying to live without negative experiences, this therapy teaches you how to accept situations out of your control and avoid dwelling on them.
ACT is an action-oriented therapy method that helps you accept all of your feelings rather than ignoring them or letting them control your life. You learn mindfulness techniques to navigate these deep emotions and move forward in a way that lets you still enjoy life’s positive moments. These tools help you build a healthier relationship with your thoughts and feelings, empowering you to take meaningful, effective action.
While some people use therapy to get rid of negative thoughts, ACT helps you learn that those experiences are part of being human. Once you accept that challenges are a part of life, you can begin making meaningful changes in how you respond to them. The process focuses heavily on identifying your values and basing your actions on those ideals.
Benefits of Acceptance and Commitment Therapy
Understanding the benefits of acceptance and commitment therapy can help you decide if it’s right for you. Some benefits include:
- Compatibility with online therapy. ACT is easily facilitated online, giving you flexibility and convenience. You can connect with a qualified mental health professional from anywhere, making it easier to fit sessions into your routine.
- Versatility. ACT works for a variety of situations and mental health concerns. The mindfulness practices can be applied to any situation that causes negative thoughts or feelings. As you get older, new challenges (like health issues or traumatic events) may arise. However, because you’re already equipped with the strategies, you’re better prepared to navigate them with resilience and clarity.
- Psychological flexibility. Over time, you’ll become more psychologically flexible, which allows you to adapt your behaviors to different situations and handle your emotions without judgment. You’re more open to the experiences that you encounter and have greater resilience.
- Improved quality of life. By learning how to accept your emotions and change your behaviors, you can take committed action toward living an enjoyable life. It can help you find a greater sense of purpose because you can overcome the paralysis that sometimes happens with negative events.
What Does Acceptance and Commitment Therapy Typically Involve?
This therapy centers around six core processes designed to help you align your actions with your core values, without allowing your emotions to influence your behavior. These six psychological flexibility processes include:
- Acceptance. This process helps you fully embrace all of your feelings, even the ones you perceive as negative. The idea is to allow those feelings to happen without trying to deny, hide, or fight them.
- Cognitive defusion. In this process, you learn how to create some distance from the negativity that floods your thoughts. You learn to look at the situation without judgment and see those feelings as less threatening.
- Being present. Another key process is learning how to focus your attention on what’s happening in the present instead of worrying about the potential future outcomes.
- Self-as-context. It’s common to over-identify with your thoughts and emotions. This process helps you step back and see yourself as more than your internal experiences: a whole, resilient person who can observe rather than be defined by them.
- Values. This process helps you identify what truly matters to you based on your own values, not external expectations, so you can make more meaningful choices.
- Committed action. This process supports you in changing your behaviors to better align with your values and goals, so you can move forward.
This therapeutic approach involves a wide range of techniques and exercises to help you master the six core processes. The specific interventions you’ll experience as part of acceptance and commitment therapy will vary based on your therapist and individual needs.
Your therapy sessions usually begin with your mental health provider getting to know you, including your life story, important relationships, past experiences, career, and other key details. This helps them understand what you want to change and what your goals are for the sessions.
From there, your therapist can decide which techniques and exercises will be most useful based on your current situation. With online ACT, you’ll talk with your therapist and learn the techniques virtually from your home, office or another private location.
As with many types of therapy, ACT often evolves throughout the sessions. The number of sessions you need will depend on your situation and might change over time.
Issues or Stressors Acceptance and Commitment Therapy Can Be Used to Address
ACT works for a wide range of stressors and issues that are creating negative feelings or experiences. It can help you work through past trauma, relationship challenges, and any current issues you might be facing.
Specific situations where ACT might be effective include:
- Anxiety disorders
- Depression
- Substance abuse
- Chronic pain
- Eating disorders
- Obsessive-compulsive disorder (OCD)
- Psychosis
- Post-traumatic stress disorder (PTSD)
Choose Regional Psychiatry for Acceptance and Commitment Therapy
At Regional Psychiatry, we offer online psychiatric services that are tailored to each client. Our approach focuses on your biological, psychological and social functioning levels to develop a customized treatment plan. We also coordinate with other important people in your life, including your primary care physicians and other therapists.
Our mental health professionals are highly trained in many different types of therapy, including acceptance and commitment therapy. If ACT isn’t the best choice for your situation, our team members are also highly skilled in other methods, including brainspotting therapy, EMDR therapy, talk therapy and cognitive behavioral therapy (CBT).
With our telehealth approach to psychiatric services, we’re able to provide you with an integrative mental health care approach in a convenient format. Our team includes a wide range of professionals, including psychiatrists, psychotherapists, psychologists and health coaches. Contact us today to learn how acceptance and commitment therapy, and our other services, can support your healing journey.
Independence. Resilience. Wellness.
We work with each patient to customize a personalized treatment plan. Our practice has the experience and training to improve your overall health and wellness.
