Acceptance and Commitment Therapy
What is Acceptance and Commitment Therapy (ACT) used to treat?
What is ACT ?
A person’s relationship with themselves is an important factor in their mental health. One can change their relationship with themselves by changing the way they think about themselves and what they do
Acceptance and Commitment Therapy (ACT) is a type of psychotherapy that helps people identify thoughts, feelings, and behaviors that interfere with them living the lives they want to live. ACT teaches people how to accept difficult thoughts and feelings, commit to meaningful actions, and find meaning in life.
The goal of ACT is not to eliminate unpleasant thoughts or feelings but rather to increase one’s willingness or ability to take action that would produce desired outcomes despite those thoughts or feelings.
ACT is based on the philosophy that suffering is directly related to our relationship with our thoughts and feelings. Often times when we are suffering, we try to get rid of, avoid, fix our painful thoughts, emotions, memories, etc. However, doing so often causes more suffering in the long run. Thus, ACT aims to create a different relationship with the thoughts and feelings so that you don’t win the struggle, but that you step out of the struggle altogether.
ACT Goals
- Accept what is out of your control
- Clarify what is important and meaningful to you
- Commit to taking values-consistent action
FAQ
What Is Acceptance and Commitment Therapy and How Does It Work in Practice?
Acceptance and Commitment Therapy, often called ACT, is a therapy approach that helps people relate differently to difficult thoughts and emotions while taking steps toward a meaningful life. In practice, ACT focuses on building awareness, increasing flexibility in how you respond to inner experiences, and helping you move toward what matters to you rather than getting stuck trying to control discomfort.
How Does ACT Help People Process Difficult Thoughts or Emotions?
ACT helps people notice thoughts and emotions without getting pulled into them or trying to push them away. Instead of arguing with thoughts or avoiding feelings, therapy focuses on making space for them and responding with intention. This shift often reduces the struggle around emotions, even when they do not disappear completely.
Can ACT Help With Anxiety and Chronic Stress?
Yes. ACT is commonly used to support people dealing with anxiety and ongoing stress. Rather than focusing on eliminating anxious thoughts, ACT helps reduce how much those thoughts interfere with daily life. Many people find that anxiety becomes easier to carry and less controlling as flexibility increases.
What Is Psychological Flexibility and How Does ACT Build It?
Psychological flexibility refers to the ability to stay present, adapt to situations, and take meaningful action even when emotions are uncomfortable. ACT builds this by helping people practice awareness, acceptance, and values-based decision making. Over time, this flexibility supports resilience and emotional balance.
How Is ACT Different From Traditional Talk Therapy?
ACT is more experiential than purely discussion-based therapy. Sessions often include mindfulness practices, metaphors, and exercises that help shift perspective rather than focusing only on insight or analysis. The emphasis is on how you relate to your internal experiences and how that relationship affects your actions.
Are There Exercises I Practice Outside of Sessions?
Often, yes. ACT may include mindfulness practices, reflection exercises, or small actions aligned with your values to try between sessions. These practices are designed to fit into everyday life and support the work happening in therapy without feeling overwhelming.
How Do Therapists Support Me in Living According to My Values?
Therapists help you clarify what matters most to you and explore how anxiety, stress, or habits may be pulling you away from those values. Therapy focuses on identifying meaningful directions and supporting small, realistic steps toward them. This process helps align daily choices with personal priorities.
Can ACT Be Paired With Other Approaches Like CBT?
Yes. ACT works well alongside other therapy approaches such as CBT. Therapists may integrate tools from multiple models depending on what best supports your goals. Combining approaches can provide both practical skills and deeper perspective shifts.
Do I Need a Specific Problem to Benefit From ACT?
No. Many people benefit from ACT without having a specific diagnosis or single issue. ACT can support personal growth, stress management, life transitions, and a desire for greater clarity or meaning. It is useful for anyone who feels stuck in patterns of struggle or avoidance.
What Results Do People Report After Working With ACT?
People often report feeling less controlled by their thoughts and emotions, greater clarity about what matters to them, and more confidence taking meaningful action. While difficult feelings may still arise, they tend to have less influence over decisions and daily life.