What is Acceptance and Commitment Therapy (ACT)
Acceptance and Commitment Therapy (ACT) is a form of cognitive behavioural therapy that focuses on accepting thoughts, feelings and experiences rather than trying to control them. It is part of what is called the third wave of Cognitive Behavioural Therapy which integrates more acceptance and mindfulness interventions.
ACT is used mainly in adults but there is research that shows it can be effective in young children to have more psychological flexibility (Niles, A., & Gibbons, C. (2016)). It can also be a very useful tool for parents (Ciarrochi, J., et al. (2010)) to help with difficult emotions and ideas to manage their own problematic thoughts and feelings and can lead to more effective and compassionate parenting.
When To Seek Help?
As a model, it is highly effective in the treatment of
- Depression
- Anxiety disorders
- Substance abuse
- Chronic pain
- Post Traumatic Stress Disorder
- Eating Disorders
How Does ACT Therapy Work?
ACT works in helping you identifying unhelpful thinking patterns and behaviours and works on finding ways of relating to them with more mindfulness and acceptance in order to avoid getting into painful struggles with them.
Through the work together, you start to notice your thinking patterns and emotions in a different more accepting way. You are then free to choose ways of responding to your thinking and work on building a life that is fuller and more meaningful.
ACT combines mindfulness and behaviour change strategies to help clients explore unhelpful behaviour patterns that may create unhappiness or feelings of being stuck.
The core focus of ACT is to increase psychological flexibility to help individuals develop a more fulfilling and meaningful life. ACT sessions will focus on acceptance of what is, guiding you to be in the moment and to realize your negative thoughts and feelings so that action can be taken to offset these emotions and negative behaviour patterns. ACT also works on identifying your values, what truly matters and build commitment to build behaviours that work towards having more of what you want in your life.
What Are The Six Processes Of ACT
There are six processes which form the foundation of psychological flexibility, helping individuals respond to life’s challenges in a values-driven and mindful way.
1. Mindfulness / Present Moment Awareness
Here the client works on becoming more aware of their experiences – being thinking, feeling, doing and sensations. This allows them to bring more awareness into the present moment.
2. Cognitive Defusion
Thoughts are problematic when we get very fused to them, like they are facts and not opinions. Thoughts can get very sticky and persuasive. The work in ACT helps to reduce fusion with thinking and start to see thoughts as an experience we are having and not a fact.
3. Acceptance
Developing acceptance of what is, isn’t the same as liking or wanting. However acceptance is paramount to reduce struggle and start changing our behaviours. The work with acceptance is often ongoing.
4. Self as Context
Often the most complicated part to understand. This is where we see that we are not our thoughts, feelings or behaviours. We are observers. And from this perspective we can make better choices.
5. Values
Having clarity on what truly matters to us is very important. At times our thinking and our emotions can lead us into unhelpful patterns which move us away from the life we want. Knowing what is important helps steer our energy and behaviours in the right direction.
6. Committed Action
Once we have clarity on what matters we can take steps towards the life we want to live. Every day, every moment we can make a choice that moves us forward.
ACT is an effective model to use with a number of presenting concerns. Clients usually really enjoy working with ACT given it’s emphasis on values and workability.
To find out more about how our clinician’s work with ACT reach out to Us or click on one of the clinician’s below.
How Can Us Help You?
Experienced Therapists
Our processes and quality assurance is led by Dr Emma Waddington, Senior Clinical Psychologist and Founder of Us Therapy, with over 20+ years of experience in helping individuals in Singapore.
Holistic & Personalised Approach
Our clinicians draw from various therapeutic models to create a holistic approach. At Us, we have seen hundreds of clients and we recognise that each individual is unique. Our approach is tailored to you but always includes customised treatment plans and integrative techniques.
Thorough Assessment
At Us, we pride ourselves on our comprehensive assessment processes. We will undergo a thorough assessment process with you in your first sessions before we come up with a plan for your therapy.
Our Therapists
Here are the therapists who work using this model
What To Expect
Initial Consultation – A Space to Be Heard
The first session is all about getting to know you. It is a conversation—one where you can share what is been on your mind, what has been feeling difficult, and what you would like support with. Your therapist will ask questions about your background, experiences, and goals, but there is no pressure to answer any questions—just a safe space to begin.
Questionnaires & Onboarding Surveys – Understanding the Full Picture
To help tailor therapy to your needs, you may be asked to fill out some brief questionnaires before or after your first session. These can give insight into things like mood, stress levels, relationship patterns, or coping strategies. They are not tests—just tools to help your therapist understand how best to support you.
Individual Therapy Sessions – Your Journey at Your Own Pace
Each session is a step forward in your journey. Therapy is not just about talking—it is about discovering new ways to navigate life’s challenges, make sense of emotions, and feel like you are getting the most out of your life. Depending on your needs, sessions may focus on:
- Exploring patterns of thought and behavior
- Understanding past experiences and their impact on the present
- Developing practical coping tools
- Strengthening emotional resilience
Feedback Sessions – Reflecting and Adjusting
After the first few sessions (or after assessments), a feedback session provides space to reflect on how therapy is going. This is a chance to talk about what has been helpful, what you would like more of, and how therapy can continue to best serve you.
Intervention – The Heart of Therapy
Intervention is where meaningful change happens. Every therapy journey is unique, and the approach will be shaped around what works best for you. Some common approaches include:
🌱 Cognitive Behavioral Therapy (CBT) – Helping to identify and shift unhelpful thought patterns, reduce anxiety, and develop healthier ways to cope and new patterns of behaviour.
🧠 Schema Therapy – Deep, transformational work to uncover long-standing patterns that might be keeping you stuck, often rooted in early life experiences.
💙 Acceptance and Commitment Therapy (ACT) – Learning to handle difficult emotions with self-compassion and move towards what truly matters in life.
🌊 Eye Movement Desensitization and Reprocessing (EMDR) – A powerful approach for healing trauma and distressing memories, helping the brain reprocess them in a way that feels less overwhelming.
🧘 Mindfulness-Based Approaches – Building self-awareness, grounding techniques, and ways to manage stress and emotions with greater ease.
Therapy Approaches
The best type of therapy for men often depends on individual needs and preferences. Common approaches include:
Cognitive-Behavioral Therapy (CBT)
Focuses on understanding and changing unhelpful thought patterns and behaviors. Together with your therapist you’ll uncover your unhelpful thinking styles and find more workable and effective ways of being that are aligned with your values and the life you want to live.
Acceptance and Commitment Therapy (ACT)
Is a mindfulness-based approach that helps individuals embrace their thoughts and feelings rather than fight or avoid them. It encourages individuals to get more clarity on their personal values and helps individuals take committed action towards a meaningful life, even in the presence of discomfort or challenges. By fostering psychological flexibility, ACT empowers people to live with greater authenticity and resilience.
Psychodynamic Therapy
Delves into past experiences and unconscious processes to understand present challenges. Findings the links between early experiences and current challenges can help to make sense of unhelpful behavioural patterns.
Art Therapy
Allows for expression of grief through mediums like drawing, writing, or music, offering an alternative outlet for emotions.
A skilled therapist will work with you to identify the most effective approach for your unique situation.
Taking the step to seek therapy can feel daunting, but it’s an important investment in yourself. Our team is here to support you on this journey with empathy, professionalism, and care.
Fees
Individual Counselling Rates
Clinician type
Fees and Duration
Clinic Founder
$290
Principal Psychologist
$290
Senior Clinical Psychologist
$262
Educational Psychologist
$262
Clinical Psychologist
$236
Counsellor
$170
Expressive Arts Therapist
$170
Associate Psychologist
$130
Phone calls / Emails
Clinicians rate pro-rata (10 Mins)
FAQs About Cognitive Behavioural Therapy
Can I do CBT therapy on my own?
While professional guidance is recommended for best results, some self-help CBT techniques can be learned through books, apps, and online resources. This can sometimes be a great starting point. However, a trained therapist can provide personalized support and address complex issues more effectively.
Can CBT be done online?
Yes, online CBT sessions are available and can be just as effective as in-person therapy. This option is especially convenient for individuals with busy schedules or those who prefer the comfort of home. There have been studies showing that the impact is similar to in person. So it is really down to your personal preference.
Can children have CBT therapy?
Yes, CBT is highly effective for children. It uses age-appropriate techniques to address issues such as anxiety, ADHD, depression, anger management, and behavioural challenges. Often clinicians will work to support parents and teach parents the skills to do the work between sessions
At what age can kids start CBT?
Children as young as 5–6 years old can benefit from CBT, depending on their developmental level and ability to engage in structured conversations. Therapists often adapt the techniques to suit the child’s age and understanding. With younger kids, the work may focus more on parents.
Is CBT good for kids with ADHD?
Yes, CBT is effective for children with ADHD. It helps them develop skills to manage impulsivity, improve focus, regulate emotions, and build better organizational habits. CBT can also address any co-occurring issues like anxiety or low self-esteem.Parents are also guided in how to support their kids and create environment that are more structured and predictable.
What are the disadvantages of CBT in children?
Some challenges include:
- Limited engagement: Younger children or those with severe emotional issues may struggle to fully engage with CBT.
- Short-term focus: CBT often focuses on immediate goals, which might not address deeper, long-term issues.
- Homework resistance: Children may find it difficult to complete assignments outside of therapy, which can slow progress.
A skilled therapist will work to overcome these challenges by tailoring the approach to the child’s needs.
However, CBT can be very flexible. If you have any concerns about the work with your child, ask your practitioner to clarify. It is always helpful to have a conversation about your hopes and goals from the work with your child.
FAQ
Each individual’s grieving process is unique, and it is very important to recognise that there’s no “right” or “wrong” way to grieve.
Grief counselling often uses a variety of techniques tailored to your needs, including:
- Narrative Therapy: Encourages you to share your story of loss, deepening your understanding of the meaning of your loss and helping you make sense of your emotions.
- Mindfulness and Relaxation Techniques: Provide tools to manage overwhelming feelings and ground yourself in the present moment.
- Cognitive Behavioral Therapy (CBT): Helps address unhelpful thought patterns and beliefs about the loss and promotes healthier coping strategies.
- Art and Creative Therapies: Allows for expression of grief through mediums like drawing, writing, or music, offering an alternative outlet for emotions.
Each technique aims to provide comfort, understanding, and practical tools to navigate your grief journey.
The best type of therapy for grief often depends on the individual. Many find Cognitive Behavioral Therapy (CBT) and Narrative Therapy helpful, while others benefit from more experiential approaches like art or mindfulness-based therapies.
A skilled therapist will work with you to determine the most suitable approach.
