Acceptance and Commitment Therapy
Redefining Responsibility
When we think of the word “responsibility,” it often brings up feelings of obligation or guilt. However, when we break the word down – response + ability - it offers a different perspective: it’s not about blame or burden, but rather about our ability to respond to life’s challenges. This subtle shift is central to Acceptance and Commitment Therapy (ACT), an evidence-based approach to mental health treatment. ACT emphasises that, whilst we cannot control the things that life throws at us, we can control how we respond to them.
What is ACT?
Acceptance and Commitment Therapy (ACT) is a therapeutic model that focuses on helping individuals embrace life’s difficulties, rather than avoiding or fighting them. It is built around six core principles:
Acceptance: Learning to accept and embrace unpleasant thoughts, feelings, and situations, rather than trying to suppress or eliminate them.
Cognitive Diffusion: Creating distance from our thoughts, recognising that thoughts are just that—thoughts, not truths that define us.
Being Present: Focusing on the present moment, instead of being trapped by thoughts of the past or future.
Self-as-Context: Recognising that our thoughts and emotions are ever-changing while our concept of “self” remains the same. We our not “anxious” or “angry”, we are the observer of these emotions.
Values: Identifying what truly matters to us in life and using these values to guide our actions.
Committed Action: Taking meaningful steps aligned with our values, even in the face of discomfort.
At its heart, ACT helps individuals move away from struggling with their internal experiences and towards a life guided by their values.
Acceptance
One of the most radical ideas in ACT is the notion of acceptance. This doesn’t mean resignation or passivity - rather an acknowledgment that life includes pain, uncertainty, and discomfort. So, in M. Scott Peck’s book, “The Road Less Travelled”, chapter 1 starts: “Life is difficult, This is a great truth, one of the greatest truths. It is a great truth because once we truly see this truth, we transcend it”.
Whilst many people spend a great deal of energy trying to eliminate their negative feelings, ACT teaches that this battle is often unwinnable. Instead, it’s our response+ability - our ability to respond with acceptance and purpose - that ultimately leads to growth.
In anxiety and depression, this concept of acceptance offers a way out of the cycle of avoidance and despair. By learning to accept painful emotions and thoughts without trying to control them, we free ourselves to focus on what we really value in life, taking back control where we can.
Anxiety: Responding, Not Reacting Impulsively
Anxiety often stems from our attempts to control or predict uncertain outcomes. It’s natural to want to avoid uncomfortable thoughts and feelings, but this avoidance can create a cycle of fear and frustration. ACT reframes anxiety as a part of life that cannot be completely eliminated. Instead, it encourages us to change how we respond to anxious thoughts.
ACT’s approach to anxiety hinges on acceptance and cognitive diffusion. For example, rather than fighting anxious thoughts like “Something bad will happen,” ACT helps us observe these thoughts as just thoughts, not a mirror on reality. This allows us to respond thoughtfully instead of reacting impulsively. By accepting anxiety as a normal part of human existence, we reduce its power over us.
Imagine your anxiety as a loud passenger in the car of your life. You don’t need to kick it out or fight with it while driving; you just need to recognise that it’s there without letting it control the wheel.
Depression: Acting with Purpose
Depression often manifests as a feeling of helplessness or lack of motivation. People struggling with depression may feel disconnected from what really matters to them, believing that their emotional state prevents them from taking action. ACT offers a way to reclaim responsibility—not by changing the difficult emotions but by learning to respond to them differently.
Values-based living is a cornerstone of ACT’s approach to depression. Rather than waiting for motivation or energy to return before taking action, ACT emphasises acting in line with our values, even when we feel no motivation: so “Just Do It” is a helpful slogan to use. This means identifying things we used to enjoy or even think we might enjoy - whether it’s going on a walk, cooking a meal or watching a film - and committing to them, regardless of how we feel in the moment.
For instance, someone struggling with depression might value relationships but feel too low to socialise. ACT encourages them to take small, manageable actions (like texting a friend or attending a brief gathering), even if they don’t feel like it. These actions are not meant to “cure” depression, but to help individuals reconnect with what matters, fostering a sense of purpose and empowerment.
Conclusion
ACT provides a profound shift in how we approach mental health challenges. It asks us to rethink responsibility - not as a burden of blame, but as an opportunity to respond thoughtfully to life’s inevitable ups and downs. Through its core principles, ACT teaches that, while we may not have control over what happens to us, our ability to respond - our responsibility - makes all the difference in how we experience and navigate life’s challenges.