Acceptance and Commitment Therapy (ACT)

How Does ACT Work? 

ACT is an evidence-based therapy that involves teaching clients to accept what is beyond their control and focus on developing healthier coping strategies. Here are the core principles that guide Acceptance and Commitment Therapy: ​

1. Acceptance

Instead of fighting or avoiding difficult emotions, ACT encourages accepting them as a normal part of life. Acceptance doesn’t mean liking or approving of these feelings but making space for them without judgment.

2. Cognitive Defusion

Helps people detach from unhelpful thoughts. For example, instead of believing “I’m a failure,” ACT encourages seeing it as “I’m having the thought that I’m a failure,” creating distance between you and the thought.

3. Present Moment Awareness

Encourages mindfulness—paying attention to the present moment without getting stuck in the past or worrying about the future.

4. Self-as-Context

Teaches individuals to see themselves as the observer of their thoughts and feelings, rather than being defined by them. This broader perspective fosters resilience and self-compassion.

5. Values

Focuses on identifying personal values (what truly matters to you) and using them as a guide for making decisions and taking action.

6. Committed Action

Encourages taking meaningful steps toward goals that align with your values, even when it’s uncomfortable or challenging.​

How ACT Differs from Other Therapies

• Acceptance vs. Control: Unlike therapies that focus on reducing symptoms or changing thoughts, ACT emphasizes accepting difficult experiences and living in alignment with values.

• Focus on Values: ACT prioritizes helping people identify and commit to their core values, which provides motivation and direction.​

In short, ACT helps you stop struggling with your thoughts and feelings and start living a meaningful life, guided by what truly matters to you.