Acceptance & Commitment Therapy (ACT)
Acceptance and Commitment Therapy (ACT) is an evidence-based psychological approach that helps people build psychological flexibility—the ability to notice thoughts and feelings without getting stuck in them, and to take meaningful action guided by values. At HMCE, ACT may be used within Psychology appointments to support individuals who feel overwhelmed by worry, stress, low mood, self-criticism, or patterns of avoidance that limit day-to-day life.
ACT does not aim to “remove” difficult thoughts or emotions. Instead, it focuses on helping you change how you relate to internal experiences so they have less control over your choices. The aim is to support a life that feels more meaningful and aligned—while still making space for normal human discomfort.
What Is Acceptance & Commitment Therapy?
ACT is part of the “third wave” of cognitive and behavioural therapies. It combines behavioural strategies with mindfulness-based skills to help people respond differently to difficult internal experiences (like anxiety, shame, intrusive thoughts, or low mood). ACT is built around the idea that pain is part of life, and that struggling to eliminate every uncomfortable feeling can sometimes increase distress over time.
ACT supports learning to make room for thoughts and emotions, while also focusing on what matters most—your values, goals, relationships, and wellbeing. Rather than asking “How do I stop feeling this?”, ACT often asks “How can I take a helpful step even while I feel this?”
How ACT Works
ACT is practical and skills-based. Sessions may include guided exercises, reflective questions, and real-life planning. The approach is collaborative, and the pace is tailored to your needs and readiness.
- Acceptance: learning to make space for thoughts and feelings without fighting them
- Cognitive defusion: stepping back from unhelpful thoughts rather than treating them as facts
- Present-moment attention: grounding attention to reduce rumination and worry
- Self-as-context: building a steadier sense of self beyond passing experiences
- Values clarification: identifying what matters most and what you want to stand for
- Committed action: taking realistic steps aligned with values, even when it’s uncomfortable
Many people find ACT helpful because it supports both self-compassion and accountability: you can validate what you feel, while still taking steps that move you forward.
What ACT Can Help With
ACT may be used within Psychology services to support a range of concerns—particularly when avoidance, overthinking, perfectionism, or emotional struggle is interfering with everyday life. The focus is on building flexible coping and value-guided behaviour.
- Anxiety and persistent worry
- Stress and burnout
- Depression and reduced motivation
- Self-criticism, shame, or perfectionism
- Anger and emotional reactivity
- Sleep disruption linked to rumination or stress
- Life transitions and identity changes
What Happens in an Initial ACT Appointment
In an Initial Appointment, the psychologist will explore what brings you to therapy, what is currently hardest, and what you would like to change. ACT often begins by identifying patterns of struggle and avoidance, and clarifying values—what you want your life to be about, even in difficult seasons.
This session may also introduce simple skills (such as grounding or defusion) so you leave with an early sense of how ACT strategies can be applied in day-to-day life.
What Happens in Subsequent Appointments
Subsequent Appointments focus on building psychological flexibility over time. Sessions may involve practising skills, working through setbacks, and planning value-based actions that feel realistic. You may review how strategies worked between sessions and refine them to fit your lifestyle and challenges.
Progress in ACT often looks like increased confidence handling discomfort, less time stuck in unhelpful thinking loops, and more consistent actions aligned with values—such as relationships, health, study, career, or personal growth.
How ACT Is Tailored
ACT is adapted to each person’s needs, preferences, and pace. Some clients prefer practical tools and structured exercises, while others benefit more from reflective work and values-based decision making. ACT can also be integrated with other therapeutic strategies where clinically appropriate.
Importantly, ACT does not require you to share details you are not ready to share. The approach can focus on present-day patterns and goals while still respecting your boundaries and readiness.
Booking and Pathways
ACT is delivered within HMCE’s Psychology appointments. It is not a separate booking option. Select the appointment type that matches your funding pathway and whether it is your first or a subsequent session.
- Private (Full Fee) — Psychology Initial or Subsequent
- Medicare Bulk Billed (where eligible)
- NDIS Psychology
- WorkCover
- ADF
Unsure which option to choose? Contact HMCE for guidance before booking.
