ACT Therapy in Chicago
If you're in Chicago and in need of an ACT therapist, we're here for you. Our team of experts is dedicated to providing you with the highest level of care, using Acceptance and Commitment Therapy to help you navigate life's challenges. We believe that every person's mental health journey is unique, and our goal is to empower you with the tools you need to live a fulfilling and meaningful life. We understand that seeking out therapy can be daunting, which is why we strive to make your experience with us as comfortable and supportive as possible. Let us be your go-to ACT therapist in Chicago and take the first step towards a brighter future.
What is ACT Therapy All About?
Acceptance and Commitment Therapy (ACT) is an evidence-backed type of psychotherapy that focuses on psychological flexibility, mindfulness, and living your values.
The goal of ACT is to help you build an enriching, meaningful life by developing skills to handle painful thoughts and emotions in a healthier way. ACT assists you in clarifying what matters most and constructing patterns of effective, value-aligned action.
Unlike some therapies that try to eliminate difficult inner experiences, ACT embraces them as a natural part of being human. The focus is on changing your relationship with inner experiences so they have less power over your actions. ACT targets the core causes of human suffering like avoidance, cognitive fusion, and lack of values clarity.
ACT was created in the 1980s and 90s by pioneering psychologist Steven Hayes. Since then, extensive research has proven ACT’s effectiveness for a wide variety of mental health struggles.
ACT is considered a type of third-wave behavioral therapy. However, it has some key differences from traditional CBT approaches:
- Less focused on identifying and changing thought content, more focused on relating to thoughts differently
- Values and committed action are central, not just symptom reduction
- Heavier emphasis on mindfulness, acceptance, defusion
- Experiential exercises over didactic learning
Overall, ACT provides a holistic approach that goes beyond fixing symptoms to build a meaningful life aligned with your deepest values.
How ACT Therapy Differs from CBT
While ACT and CBT both use evidence-based techniques to address unhelpful thinking patterns, they have some core philosophical differences:
Cognitive Behavioral Therapy
- Aims to modify irrational or maladaptive thoughts
- Uses therapy techniques like cognitive restructuring to alter thought content
- Views thoughts as accurate or inaccurate representations of reality
- Focuses on symptom reduction as primary goal
- Uses tools like thought records and behavioral experiments
- More didactic sessions with homework assignments
- Problems seen as caused by dysfunctional thinking
- If you change your thoughts, you'll feel better
Acceptance and Commitment Therapy
- Aims to change your relationship with thoughts
- Uses defusion techniques to reduce believability of thoughts
- Views thoughts as just thoughts, not necessarily facts
- Focuses on psychological flexibility and values-based action
- Uses experiential exercises like mindfulness and acceptance
- More metaphor and experiential work during sessions
- Problems seen as caused by inflexible responding
- You can feel better even with painful thoughts by changing your relationship to them
While CBT and ACT both have solid research support, ACT may appeal more to those who want to focus less on challenging negative thoughts and more on clarifying values to build patterns of effective action.
The Benefits of ACT Therapy
Extensive research since ACT’s beginning shows it can provide many benefits as an alternative therapeutic approach, including:
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By learning acceptance and mindfulness skills, you become better able to handle unpleasant thoughts, feelings, memories, and sensations when they arise. This reduces their intensity and influence over your life.
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ACT guides you through a process to identify your core values and what really matters to you. This provides direction for meaningful change.
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You develop the ability to fully engage in the present moment with openness and awareness, while persisting in value-based action.
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Mindfulness, diffusion, and exposure techniques in ACT give you skills to better cope with painful emotions and manage them effectively.
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You learn how to stop avoiding unwanted private experiences, which often makes them worse long-term.
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By clarifying values and committing to aligned actions, you can build a rich life of meaning and purpose.
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ACT teaches interpersonal skills like perspective taking, listening, and social mindfulness to improve your relationships.
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Through exercises like defusion and self-as-context, you gain insight into how your mind works and develop a more stable sense of self.
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Numerous studies support ACT’s effectiveness in reducing symptoms of disorders like anxiety, depression, addiction, OCD, PTSD, chronic pain, and more.
The core message of ACT is that while you can’t always control what life brings, you can build the psychological flexibility to handle it and still move in valued directions. ACT gives you skills to do this.
When to Consider ACT Therapy
ACT is considered an effective treatment for a wide variety of mental health concerns. It may be a good fit if you identify with any of the following:
- You suffer from anxiety, depression, addiction, trauma, disordered eating, OCD, chronic pain or other mental health issues
- Your symptoms have not improved with CBT or you want to try an alternative approach
- You feel plagued by painful thoughts, emotions, memories or sensations
- You avoid, suppress, or try to control unwanted private experiences
- You feel emotionally numb, disconnected, or stuck
- You have lost touch with your core values and sense of purpose
- You struggle with patterns like perfectionism, avoidance, impulsivity, or cognitive fusion
- You have relationship conflicts caused by poor emotional regulation
- You want to cultivate mindfulness, self-awareness, and psychological flexibility
ACT complements many treatment plans and philosophies with its focus on acceptance, values, and committed action. For many people, it’s life-changing.
What to Expect in ACT Therapy Sessions
ACT is a very collaborative, experiential therapeutic approach. Rather than just talking about problems, you’ll actively practice new skills within sessions.
Here’s an overview of what to expect:
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First, your therapist will conduct an evaluation to understand your full history and what’s not working. This helps tailor treatment.
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You’ll practice core ACT skills like mindfulness, defusion, acceptance, and values-setting through interactive exercises, role plays, visualization, metaphors, and discussions. The therapist will guide you step-by-step.
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Your therapist will use compelling metaphors and stories to help you understand ACT concepts on a deeper, more experiential level. This sticks better than just explaining the ACT therapy techniques.
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An essential part of ACT is clarifying your core values in areas like relationships, career, health, and personal growth. This provides motivation.
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Once you’ve set values, you’ll make committed action plans to start living according to them, even with ongoing struggles. This builds psychological flexibility.
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You’ll learn mindfulness meditation and practice bringing mindful awareness into your daily activities. This reduces autopilot behavior.
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Rather than judging, your therapist will offer empathy, validation, and support as you practice new skills. This facilitates growth.
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You’ll be encouraged to practice ACT therapy techniques at home through assignments like journaling, mindfulness exercises, and value-based actions. This enhances growth.
The ultimate goal is sustainable change through learning new psychological skills, clarity of values, and committed action. With consistent practice, you build these over time.
Finding the Right ACT Therapists in Chicago
If you’re seeking an ACT therapist, it’s important to find someone truly skilled in this approach. Here are some tips for finding a qualified ACT practitioner who's a good fit for you in Chicago:
- Look for a therapist who is formally ACT certified or has extensive ACT training. General talk therapy experience isn’t enough.
- Ask about their experience implementing ACT techniques like defusion, mindfulness, values, and commitment. Make sure they don’t just talk about ACT but actively practice it!
- Look for compassion, empathy, and mindfulness in how the therapist interacts, not just their qualifications. The relationship is so important.
- Schedule an initial consultation to get a feel for the therapist’s approach and personality. Make sure you feel comfortable opening up.
- Ask about their experience treating your specific condition, like anxiety, depression, addiction, and so on. Look for relevant specialty experience.
- Consider practical factors like location, availability, financial logistics, and whether they offer telehealth if needed. Find someone accessible.
- Check client testimonials and online reviews. Past client experiences reveal a lot.
Finding the right ACT therapists takes some legwork because this approach is newer and less common than CBT. But with an experienced, compassionate ACT practitioner, you can gain transformative skills for psychological flexibility and valued living.
Looking for an ACT Therapist in Chicago? Our Team Can Help!
ACT Techniques and Exercises
ACT employs a variety of interactive techniques and exercises to help you develop psychological flexibility. Some core ACT techniques include:
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These exercises involve openly allowing unwanted thoughts, feelings, and urges to be present without judging or avoiding them. For example, your therapist may have you visualize negative thoughts passing by like clouds. Acceptance reduces unhelpful control efforts.
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Defusion techniques separate thoughts from actions so they have less influence. For instance, you may practice labeling thoughts like “I’m having the thought that I’m worthless” or saying them in silly voices to reduce their believability.
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Mindfulness exercises train you to fully engage the present using all your senses while letting go of judgments. Your therapist may guide you through mindful breathing, eating, walking, or other activities.
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These exercises help you gain perspective and observe your thoughts rather than fusing with them. Your therapist may have you name different parts of yourself like “worried self” or “angry self.”
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Values clarification involves writing activities and discussions to explore your core values in areas like relationships, personal growth, health, career, and leisure. This helps identify directions for committed action.
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You’ll make specific action plans aligned with your values like joining a class, scheduling a difficult conversation, or adopting a new health habit. Then you’ll follow through despite barriers.
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Willingness exercises involve practicing openness to difficult thoughts and feelings when doing valued actions. Your therapist may use metaphors like “holding hot coals” to describe willingness.
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Your therapist may guide you through gradual exposure to challenging situations, thoughts, feelings, or memories. You practice acceptance skills during the exposure. This reduces avoidance.
The combination of these techniques builds psychological flexibility over time – the ability to be present and take valued action even when struggling.
Why You Should Consider Head First Health for ACT Therapy
If you’re looking for Acceptance and Commitment therapy in Chicago, consider choosing Head First Health. Here’s why:
Specialization in ACT
Our therapists complete intensive ACT training and certification. ACT is our core specialty, not just one approach we dabble in. This expertise makes a big difference.
Holistic Perspective
Our goal is not just reducing symptoms but helping you build a rich life aligned with your deepest values. We take a holistic approach focused on vital living.
Compassionate Therapists
Our team creates an environment of empathy, mindfulness, and unconditional positive regard. You’ll feel accepted, understood, and empowered.
At Head First Health, our entire team is dedicated to helping people build vital, value-aligned lives. We combine evidence-based ACT with compassion. If you’re looking for life-changing therapy in Chicago, we’re here for you.
Consider Head First Health for ACT Therapy
At Head First Health, our ACT counseling services have helped countless individuals find relief from mental health issues like anxiety, depression, and disordered eating through Acceptance and Commitment Therapy. We know the struggle is real. But there's hope. If you're looking for an alternative to CBT focused on values and committed action, consider Head First Health for ACT therapy in Chicago. We're here to walk alongside you on your journey toward mental wellness.
Contact us today to learn more about our ACT counseling services and schedule your first appointment. Our team is ready to help you start living a vital life aligned with your values. You've got this!