Spring is a season of renewal - a time when nature bursts forth with vibrant energy and fresh beginnings.

It’s also a perfect opportunity to align ourselves with the principles of Acceptance and Commitment Therapy (ACT), a psychological approach that helps us embrace life’s complexities and commit to values-driven living. Here’s how you can bring ACT techniques into your daily life this May and beyond.

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1. Practise Mindful Presence Outdoors

May’s warmer days and blooming landscapes offer the perfect backdrop for mindfulness practice, a cornerstone of ACT. Take a walk in a park or sit in your garden. As you do, fully engage your senses:

• Notice the colours of the flowers.
• Feel the warmth of the sun or the coolness of a breeze.
• Listen to the chirping of birds or the rustling of leaves.

When your mind wanders, gently bring your attention back to the present moment. This practice strengthens your ability to stay connected to the here and now, reducing stress and increasing joy.

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2. Embrace Seasonal Changes with Openness

Spring’s transformations remind us of life’s inevitable changes. ACT encourages us to accept these changes rather than resist them. Reflect on what’s shifting in your own life this season. Are you starting a new project, letting go of an old habit, or navigating personal challenges? Practise self-compassion as you acknowledge both the excitement and discomfort that change can bring.

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3. Define Your Values for the Season

ACT emphasises living a life aligned with your values. Use spring’s spirit of renewal to reassess what matters most to you right now. Is it spending more quality time with loved ones? Prioritising your health? Deepening your connection to nature? Write down your values and brainstorm small, actionable steps to honour them daily.

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4. Commit to Action

Values become meaningful through action. Commit to specific activities that align with your values. For example:

• If you value health, start a morning yoga routine in the fresh spring air.
• If you value connection, plan a picnic with friends or family.
• If you value creativity, spend time journaling or sketching outdoors.

ACT teaches us to take action even when our minds generate doubts or fears. Notice these thoughts, thank your mind for its input, and move forward with what truly matters to you.

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5. Use Metaphors to Anchor Your Practice

ACT often employs metaphors to help us understand our experiences. Spring provides plenty of inspiration:

• Leaves on a Stream: Picture your thoughts and feelings as leaves floating on a stream. You don’t need to grab onto them or push them away; just let them flow past as you focus on your journey.
• The Garden of Life: Imagine your life as a garden. What seeds (values and actions) do you want to plant and nurture this season? Which weeds (unhelpful habits or beliefs) can you let go of?

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6. Celebrate Small Wins

Spring is a gradual process, and so is personal growth. Celebrate the small wins as you integrate ACT techniques into your daily life. Perhaps you spent a mindful moment noticing the blossoms on your walk, or you acted on a value despite fear. Acknowledge these moments as signs of progress.

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7. Seek Support When Needed

If you find yourself struggling with acceptance or commitment, reach out to a therapist trained in ACT. They can provide guidance tailored to your unique situation.

Spring is a time of possibility and renewal. By incorporating ACT techniques into your life this May, you can embrace the season’s energy and move closer to the fulfilling life you desire. Remember, the journey isn’t about perfection; it’s about showing up authentically, one moment at a time.

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About the Author‍

Dr Diana Goldsmith is a licensed clinical psychologist specialising in ACT and mindfulness-based therapies.