ACT

Acceptance and Commitment Therapy 

Acceptance and Commitment Therapy is a mindfulness-based approach to psychotherapy that helps individuals accept their thoughts and emotions while committing to meaningful actions that align with their values. Rather than trying to eliminate difficult feelings, ACT encourages people to acknowledge them as natural parts of life and move forward with purpose.

How ACT Works

ACT is based on the idea that struggling against painful emotions often leads to greater distress. Instead of trying to control or avoid these feelings, ACT helps individuals develop psychological flexibility—the ability to adapt thoughts and behaviors in ways that support long-term well-being.

This process involves six core principles:

1.Acceptance – Acknowledging thoughts and emotions without judgment rather than resisting or suppressing them.

2.Cognitive Defusion – Changing the way you relate to negative thoughts by recognizing them as just thoughts, not absolute truths. Techniques include observing a thought without judgment, labeling it, or even saying it in a silly voice to reduce its impact.

3.Being Present – Practicing mindfulness to engage fully in the present moment instead of getting lost in worries about the past or future.

4.Self-as-Context – Understanding that you are more than your thoughts and emotions; your sense of self is broader than any single experience.

5.Values – Identifying what truly matters to you and using those values as a guide for decision-making.

6.Committed Action – Taking purposeful steps toward meaningful change, even in the presence of difficult emotions. This may involve setting goals, building new habits, or stepping outside of your comfort zone.

When is ACT Used?

ACT has been shown to be effective in treating a wide range of mental health and physical conditions, including:

• Anxiety and depression
• Obsessive-compulsive disorder (OCD)
• Trauma and PTSD
• Substance use disorders
• Chronic pain
• Stress and burnout

What to Expect in ACT Therapy

In an ACT session, you will work with a therapist to explore your thoughts and feelings in a non-judgmental way. You’ll learn strategies to break free from unhelpful thought patterns, identify what matters most to you, and take concrete steps toward living a life that aligns with your values.

Rather than focusing on eliminating distress, ACT helps you build a healthier relationship with your thoughts and emotions. By embracing both the joys and challenges of life, you can move forward with greater clarity, resilience, and purpose.