Acceptance and Commitment Therapy
What is Acceptance and Commitment Therapy (ACT)?
Acceptance and Commitment Therapy (ACT) is an evidence-based therapeutic approach that helps individuals develop psychological flexibility—the ability to be present, open, and engaged in life, even in the face of challenging emotions or thoughts. Rather than focusing on eliminating discomfort, ACT emphasizes building a meaningful life aligned with your values while learning to accept life’s inevitable difficulties.
ACT blends mindfulness strategies with behavioral change techniques, empowering you to break free from unhelpful patterns, manage emotional pain, and take committed actions that enrich your life.
The Core Principles of ACT
ACT is based on six interconnected processes designed to promote well-being and personal growth:
Acceptance
Open yourself to the full range of emotions, even the uncomfortable ones, instead of avoiding or fighting them. Acceptance creates space for growth and resilience.Cognitive Defusion
Learn to see your thoughts for what they are—mental events—rather than absolute truths. This skill reduces the power of unhelpful thoughts and makes room for new perspectives.Present Moment Awareness
Cultivate mindfulness to stay fully engaged in the here and now, rather than getting caught up in worries about the past or future.Self-as-Context
Recognize that you are more than your thoughts, emotions, or experiences. This perspective helps you connect with a deeper sense of self beyond temporary challenges.Values Clarification
Identify what truly matters to you—your values—and use them as a compass to guide your decisions and actions.Committed Action
Take meaningful steps toward your goals, even when obstacles arise. This process focuses on aligning your behavior with your values to create a fulfilling life.
What Does ACT Therapy Look Like?
ACT is highly individualized, making it adaptable to your unique experiences and goals. During sessions, you and your therapist will:
Explore what matters most to you and what may be holding you back from living a values-driven life.
Learn and practice mindfulness techniques to manage emotional distress.
Challenge unhelpful thought patterns and develop strategies to respond to them effectively.
Create actionable steps to pursue your goals, even in the face of uncertainty or discomfort.
Who Can Benefit from ACT?
ACT is effective for a wide range of concerns, including:
Anxiety and stress
Depression
Chronic pain
Trauma
Substance use
Life transitions
Relationship challenges
If you feel stuck or disconnected from the life you want, ACT offers a path forward. By focusing on acceptance, values, and committed action, ACT helps you move beyond struggle and toward a life that feels rich and purposeful.