What is Acceptance Commitment Therapy (ACT)?

Acceptance and Commitment Therapy (ACT) is a modern, evidence-based form of psychotherapy that focuses on helping individuals accept difficult thoughts and feelings while committing to actions aligned with their values. It is part of the “third wave” of cognitive-behavioral therapies and is centered on mindfulness and psychological flexibility, encouraging individuals to live a meaningful life despite challenges.

Core Components of ACT:

1. Acceptance

   • Acceptance involves allowing unpleasant thoughts, emotions, or experiences to exist without trying to avoid, control, or suppress them. Rather than resisting painful feelings, ACT teaches individuals to open up and make space for these experiences, recognizing that discomfort is a natural part of life.

   • Example: Instead of fighting anxiety or fear, a person learns to experience it fully and non-judgmentally while continuing to move toward their goals.

2. Cognitive Defusion

   • Cognitive defusion is the process of distancing oneself from unhelpful or distressing thoughts, reducing their power. The goal is to see thoughts for what they are—just words or images passing through the mind—rather than letting them control behavior.

   • Example: Rather than believing the thought “I am a failure,” a person practices recognizing it as a thought (“I’m having the thought that I’m a failure”) without being consumed by it.

3. Being Present (Mindfulness)

   • ACT emphasizes the importance of staying present in the moment. By practicing mindfulness, individuals learn to focus on their current experiences with openness and curiosity, without being overwhelmed by worries about the past or future.

   • Example: When feeling stressed or anxious, a person might bring their attention to their breath or surroundings, observing sensations without judgment.

4. Self as Context

   • This concept refers to the ability to observe one's thoughts, emotions, and experiences without identifying with them. Instead of thinking “I am angry,” ACT encourages a person to view themselves as a constant observer or "self" that is separate from any temporary emotional states.

   • Example: A person may experience sadness, but rather than seeing themselves as inherently sad, they recognize that sadness is just a part of their current experience.

5. Values Clarification

   • Values are the guiding principles that give life meaning. ACT encourages individuals to explore what truly matters to them—such as relationships, career, creativity, or personal growth—and use these values to guide their actions, even in the face of discomfort.

   • Example: If a person values connection, they might prioritize spending quality time with loved ones, even if they feel socially anxious.

6. Committed Action

   • Once values are clarified, ACT emphasizes taking committed action in alignment with those values, regardless of any fears, doubts, or discomfort that may arise. Committed action involves making concrete steps toward value-driven goals, promoting a sense of purpose and fulfillment.

   • Example: A person who values health might commit to regular exercise, even if they feel self-conscious or unmotivated at times.

     
     

The ACT Hexaflex

ACT uses a model called the "hexaflex," which includes the six core processes described above. These processes work together to enhance psychological flexibility, the ability to adapt to changing circumstances, maintain balance in the face of adversity, and make choices aligned with values rather than reacting to thoughts or emotions.

Psychological Flexibility: The Goal of ACT

Psychological flexibility is the ability to be fully aware of the present moment and to adjust behavior based on what the situation requires, even when unpleasant thoughts or feelings are present. Individuals who develop psychological flexibility can accept what’s outside their control and focus on what they can change in alignment with their values.

Key Principles in ACT:

• Acceptance over avoidance: Accepting discomfort rather than attempting to eliminate or avoid it.

• Values-driven action: Living in alignment with personal values rather than reacting to negative emotions.

• Mindfulness: Practicing mindfulness to remain grounded in the present and open to experience.

  
  

Applications of ACT:

ACT has been proven effective in treating a range of psychological conditions, including:

• Anxiety and depression

• Chronic pain

• Substance use disorders

• Stress

• Relationship issues

• PTSD

It is also used for personal growth, life transitions, and enhancing overall well-being by helping individuals create a rich, meaningful life.

In summary, ACT helps clients break free from unhelpful thought patterns and emotional avoidance, guiding them toward a life that is aligned with their values through mindful awareness and committed action.

Embracing Neurodivergence: How Therapy Can Help You Thrive as a Neurodivergent Teen

As a neurodivergent teen, you may have noticed that the way you think, feel, and experience the world can differ from others around you. Whether you’re living with ADHD, autism, dyslexia, or another form of neurodivergence, it’s important to know that your unique mind isn’t something to be “fixed.” Instead, it’s something to be understood, celebrated, and supported in ways that help you thrive.

What is Neurodivergence?

Neurodivergence refers to natural variations in how people think, learn, and process information. While society tends to favor certain ways of thinking and behaving, neurodivergent individuals often bring creativity, unique problem-solving skills, and new perspectives to the table. However, these differences can also lead to challenges, especially when navigating a world that wasn’t designed with neurodivergence in mind.

How Therapy Can Help

Therapy can be a powerful tool for neurodivergent teens looking to better understand themselves and find strategies for overcoming everyday obstacles. Here are a few ways therapy can help you thrive:

1. Self-Understanding and Acceptance Therapy provides a safe space to explore your experiences and learn more about your neurodivergence. This deeper self-awareness can help you accept and embrace your unique strengths, while also addressing any challenges in a way that feels empowering, not limiting.

2. Building Coping Strategies Many neurodivergent teens face difficulties with organization, time management, social interactions, and sensory sensitivities. Therapy can help you build practical coping strategies that fit your individual needs. Whether it’s managing overwhelm at school, improving focus, or navigating friendships, therapy gives you the tools to handle these challenges confidently.

3. Advocating for Yourself Knowing how to communicate your needs to others—whether it's at school, with friends, or at home—is key to thriving as a neurodivergent teen. In therapy, you can practice self-advocacy skills that empower you to express what works best for you, helping others understand and support you better.

4. Reducing Anxiety and Stress Neurodivergence can sometimes lead to feeling overwhelmed, misunderstood, or anxious. Therapy can teach you grounding techniques, mindfulness practices, and emotional regulation tools that help reduce stress and increase your overall sense of well-being.

Therapy Tailored for You

The right therapist will not only understand neurodivergence but will also embrace a neurodivergent-affirming approach. This means they won’t try to make you “fit in” but will help you find ways to live authentically in a world that might not always understand your needs. The goal is to create an environment where you feel seen, heard, and supported as you navigate your journey.

Embrace Your Strengths

As a neurodivergent teen, your brain works in incredible ways, and therapy can help you tap into that potential. By embracing your differences and finding the right tools to navigate life’s challenges, you can build a future that feels fulfilling, balanced, and uniquely yours.

If you’re ready to explore how therapy can support you as a neurodivergent teen, don’t hesitate to reach out. You deserve to feel empowered and confident in who you are, and therapy is here to help guide you on that path.

How EMDR Can Be Effective in Online Therapy

Eye Movement Desensitization and Reprocessing (EMDR) has become a well-known and effective treatment for trauma and other distressing life experiences. Traditionally, EMDR is conducted in person, but as more therapy moves online, many people wonder if the same benefits can be achieved virtually. The answer is yes—EMDR can be highly effective in online therapy when delivered correctly. As a therapist who frequently uses EMDR online, I’ve seen firsthand how transformative it can be, even in a virtual setting.

Let’s explore how EMDR works in a virtual space and why it continues to be a powerful tool for healing, even when done online.

How EMDR Works

EMDR is an evidence-based therapy designed to help people process and heal from traumatic experiences. It involves focusing on a disturbing memory while simultaneously engaging in bilateral stimulation, typically through guided eye movements, tapping, or auditory cues. This process helps rewire the brain’s response to traumatic memories, reducing the intensity of the emotional distress they cause.

The Shift to Online EMDR

With the rise of teletherapy, many therapists have adapted EMDR for online sessions. Initially, some practitioners and clients were hesitant about whether it could be as effective remotely. However, research and clinical experience have shown that virtual EMDR can be just as impactful as in-person sessions, provided that the therapist uses the right tools and techniques.

How Online EMDR Works

In an online EMDR session, the core principles remain the same, but the delivery is adapted to the digital space. Here are some common ways this is achieved:

1. Visual Bilateral Stimulation: One of the most common forms of bilateral stimulation in online EMDR is using the therapist’s screen to guide the client’s eye movements. Specialized software or even simple video tools can be used, where clients follow a moving object or light on their screen from side to side.

2. Tactile and Auditory Options: For clients who prefer other forms of bilateral stimulation, tactile devices that provide alternating vibrations or auditory tones can be used. Clients can also manually tap on their own shoulders or knees in a rhythm guided by the therapist.

3. Secure and Private Platforms: The success of online EMDR depends on creating a safe, private environment. Reliable video platforms ensure that sessions are uninterrupted and secure, helping clients feel comfortable and focused on the work at hand.

Why Online EMDR Works

There are several reasons why EMDR remains effective online:

1. Consistency of the EMDR Protocol: The structured nature of EMDR’s eight-phase protocol translates well to virtual settings. The same steps and procedures that guide in-person sessions are applied online, ensuring continuity and effectiveness.

2. Increased Accessibility: Online EMDR opens up therapy to clients who may otherwise struggle to attend in-person sessions. For those in remote areas, with mobility challenges, or who have anxiety about leaving home, virtual EMDR offers a way to access high-quality treatment without added barriers.

3. Comfort in Familiar Environments: Some clients find that being in their own home during sessions helps them feel more at ease. When working on challenging memories, feeling safe and comfortable is crucial, and a familiar environment can facilitate this.

4. Enhanced Focus on the Therapeutic Process: The digital setup can sometimes lead to fewer distractions. Without the physical presence of the therapist, some clients feel more focused on the internal work and less self-conscious about the process.

Tips for a Successful Online EMDR Experience

While online EMDR is effective, there are a few key factors that can enhance the experience:

• Stable Internet Connection: A reliable internet connection is crucial for maintaining the flow of the session and avoiding interruptions.

• Comfortable Setup: Both the client and therapist should be seated comfortably, with enough space to engage in the eye movement exercises. Ensuring good lighting and minimizing distractions helps maintain focus.

• Strong Rapport and Communication: Clear communication is essential in any therapeutic setting, and even more so online. Checking in regularly, adjusting the pace, and ensuring the client feels supported are important elements.

Final Thoughts

Online EMDR has proven itself as a powerful and flexible approach to trauma therapy. As therapists, it’s important to stay adaptable and use technology to continue offering effective care. By integrating the same protocols and adjusting to the needs of the online environment, EMDR can bring relief and healing to clients, no matter where they are.

If you’re considering EMDR but are unsure about online sessions, know that it’s a viable and effective option. Whether in person or virtually, the core of EMDR remains the same: helping clients reprocess difficult memories and move forward with greater peace and resilience.