Doing What Matters with ACT

In today’s Westernised productivity driven world, stress is often framed as an individual failure—a sign that we aren’t working hard enough or “managing” our lives correctly. But the World Health Organization (WHO) takes a different view. Stress is a universal human experience, especially in times of global upheaval, personal loss, or community crisis.

One of the most powerful tools released by the WHO in recent years is the guide "Doing What Matters in Times of Stress." This illustrated manual isn’t just a collection of relaxation tips; it is an evidenced-informed how-to guide rooted in Acceptance and Commitment Therapy (ACT).

The Science Behind the Guide: Why ACT?

The WHO chose Acceptance and Commitment Therapy (ACT) as the basis for their global stress intervention because it is "radically transdiagnostic." This means it doesn't just treat one specific disorder; it builds psychological flexibility—the ability to be present, open up, and do what matters, even when life is difficult.

Research has shown that the techniques in the WHO guide can significantly reduce the detrimental experience of mental health challenges. When we work with clients, we use these same evidence-informed skills to move from being "hooked" by life’s storms to being grounded in their values.

1. Grounding: Finding Your Feet in the Storm

When stress hits, we often get caught in "emotional storms"—intense whirlwinds of frightening thoughts and painful feelings. These storms pull us away from the present moment, leaving us paralysed or acting in ways that make things worse.

The WHO Method: The guide teaches "Grounding," which involves noticing your thoughts and feelings, slowing down, and connecting with your physical body and the world around you.

How We Use It: In our sessions, grounding is the first skill we master. It’s the "emergency brake" for the nervous system. We don’t try to stop the storm; we learn to stay steady while it passes. Different grounding techniques work best for different clients – for some it’s specific breathing methods, for others a more tactile approach using feel is best. However we approach it, we regain the capacity to choose our next move.

2. Unhooking: Ending the Tug-of-War

We all have "hooks"—those repetitive, unkind thoughts like "I'm not good enough" or "This will never end." When we get hooked, we are pulled into a struggle. We try to argue with the thoughts or push them away, which only gives them more power.

The WHO Method: The guide introduces "Notice and Name." Sometimes also referred to as “Externalisation” to emphasise you are not the problem. You learn to say, "I notice a feeling of tightness in my chest," or "Here is the 'I’m failing' thought."

How We Use It: We help you move from being the thought to observing the thought. This is the "A" in ACT (Acceptance). By naming the hook, it loses its "catch." We stop the tug-of-war with our own minds, freeing up the energy we used to spend fighting ourselves to spend on things that actually matter.

3. Acting on Your Values: Your Internal Compass

Stress often forces us into "away moves"—behaviours that move us away from the person we want to be (like withdrawing from friends or snapping at family).

The WHO Method: The guide emphasizes that even in a crisis, you can choose to act consistently with your values. You might not be able to stop a difficult situation unfolding, but you can choose to be "kind," "reliable," or "patient" in the next five minutes.

How We Use It: This is the "Commitment" part of the therapy. Together, we identify your core values. If your life were a book, what would you want the theme of this chapter to be? We break these values down into "towards moves"—small, actionable steps you can take today, regardless of how much stress you are under.

4. Being Kind: The Power of Self-Compassion

We are often our own harshest critics during hard times. If we don't take care of ourselves, we won't have the energy to care for others or live out our values.

The WHO Method: "Being Kind" is presented as a practical skill. It involves noticing your own pain and responding with the same warmth you would offer a friend or loved one.

How We Use It: Self-compassion is not "fluff"; it is a functional requirement for resilience. In our practice, we seek to replace the "inner critic" with an "inner mentor." We look at how "unkind thoughts" hook you and seek to "Make Room" to allow those feelings to exist without self-judgement and without letting them control your actions.

5. Making Room: Dropping the Struggle

Most of us try to "get rid of" bad feelings. But what if we stopped trying to delete them and instead "made room" for them?

The WHO Method: Instead of fighting a difficult feeling, the guide suggests imagining it as an object or like a weather pattern—observing its shape, texture, sounds, colours, temperature, or movement.

How We Use It: We practice "willingness." This doesn't mean liking the pain; it means allowing it to be there so it doesn't stop you from doing what matters. When we make room for the "lump in the throat" or the "heavy chest," we find that these feelings eventually change and move on their own.

Why This Approach Matters

This isn't about "positive thinking" or pretending things are okay. It’s about building the psychological muscles to handle the "hard stuff" while still building a life you can be proud of. The WHO guide was field-tested with refugees in war zones and healthcare workers in the heat of the pandemic. These are extreme conditions, but such is their relevance across cultures and context that they can work for you in your daily life.

You Can Take the First Step

You don't have to wait for the "stressful time" to end to start living a meaningful life. You can start "unhooking" and "grounding" today – even minor inconsequential annoyances can be a great place to start to practice these techniques.

Download the Guide: I encourage everyone to download the WHO guide here. It is a beautiful, accessible entry point into the world of ACT.

Work With Me: While the guide is a fantastic self-help tool, some "hooks" are deeper than others. If you want to dive deeper into these five skills and tailor them specifically to your life, I am here to help.

By integrating the steps in this guide with personalised, one-on-one support, we can ensure that no matter how loud the "storm" gets, you are always doing what matters.

Ready to start your journey toward psychological flexibility? Contact me today for a consultation, and let’s start "unhooking" from what holds you back.

16 March 26