02 February 2023

ACT - Acceptance and Commitment Therapy

My name is Michiel Bosman and I'm a psychiatrist here to talk about Acceptance and Commitment Therapy (or ACT). 

Living with anxiety, depression, and/or trauma can be really tough. I understand how it feels to be in that kind of situation, and I'm here to help. 

ACT is a type of therapy that focuses on helping you to accept and commit to your values so that you can live a meaningful life. It's a powerful tool that can help you to become more aware of your thoughts, feelings, and behaviors—so that you can more effectively manage them. 

ACT is based on the idea that it's not always possible to change or control a situation, but that you can still take action to create a better life. It's a goal-oriented approach that focuses on helping you to recognize and accept your thoughts and feelings, rather than trying to ignore or change them. 

I want to share with you the steps of this therapy so you can get an idea of what to expect if you decide to take the plunge.

  • The first step is to identify your values. This is a crucial step in ACT because it helps you understand what’s important to you in life and how to align your behavior with those values. This means that instead of trying to avoid difficult thoughts and feelings, you are focusing on what really matters to you and how you can act in accordance with those values.

  • The second step is to accept your thoughts and feelings. This is one of the most important parts of ACT. It doesn’t mean that you have to like or agree with your thoughts and feelings, but it does mean that you acknowledge them and are open to them. This will help you gain a greater understanding of how you think and feel. The third step is to commit to action.

  • Once you’ve identified your values and accepted your thoughts and feelings, the next step is to commit to taking action that is in line with those values. This means that instead of avoiding difficult situations, you are taking steps towards living a life that aligns with your values.

  • The fourth step is to practice mindfulness. Mindfulness is an important part of ACT because it helps you stay in the present moment and be aware of your thoughts and feelings without judgment. This can be a great tool for managing difficult thoughts and feelings and staying on track with your values.

  • The fifth and final step is to evaluate and adjust your behavior. This is an ongoing process that involves reflecting on your progress and adjusting your behavior as needed. This is important for making sure that your behavior is in line with your values and that you’re making progress towards your goals.

So, that’s a brief overview of the steps of ACT. I hope this has been helpful and given you a better idea of what to expect if you decide to try this type of therapy. And I'm here to help you to use ACT to reach your goals. We'll work together to identify your values, and create plans to help you to live your life in line with those values. We'll talk about how to accept and acknowledge your thoughts, feelings, and behaviors, so that you can make meaningful changes. 

I'm committed to helping you to create a meaningful life and reach your goals. I'm here for you every step of the way. 

Take care, 

Michiel Bosman MD


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