What is Acceptance and Commitment Therapy?
Acceptance and Commitment Therapy (ACT, pronounced as the word "act") is a form of psychotherapy that combines mindfulness strategies with behavioral change techniques. Unlike traditional CBT that focuses on changing thoughts, ACT teaches you to accept difficult thoughts and feelings while committing to actions that align with your personal values.
The goal of ACT is not to eliminate pain or discomfort, but to help you live a rich, meaningful life even when experiencing difficult emotions, thoughts, or sensations.
How ACT Works
Six Core Processes
Acceptance
Willingness to experience difficult thoughts and feelings without trying to control or avoid them
Cognitive Defusion
Learning to see thoughts as just thoughts, not facts or commands
Present Moment
Being fully present and aware of the here and now
Self-as-Context
Observing yourself from a broader perspective, not defined by thoughts/feelings
Values
Identifying what truly matters to you in life
Committed Action
Taking action aligned with your values, even when difficult
Common ACT Techniques
- Mindfulness exercises and meditation
- Values clarification exercises
- Metaphors and experiential exercises
- Cognitive defusion techniques (e.g., 'I'm having the thought that...')
- Acceptance exercises
- Behavioral experiments aligned with values
What to Expect in ACT
Session Structure
- •Sessions typically last 50-60 minutes
- •Less structured than CBT, more experiential
- •Focus on mindfulness and present-moment awareness
- •Values clarification and committed action planning
- •Homework often includes mindfulness practice and values-based actions
Duration
ACT is typically short to medium-term, ranging from 12-16 sessions, though some people may continue longer depending on their goals.
Who is ACT Best For?
ACT is Highly Effective For:
ACT May Be Less Suitable For:
- •People who prefer highly structured, directive therapy
- •Those who want to eliminate rather than accept difficult experiences
- •People uncomfortable with mindfulness or meditation
- •Those seeking deep exploration of past experiences
- •People who prefer more analytical, less experiential approaches
Benefits of ACT
Values-Based
Helps you live according to what truly matters to you
Acceptance Focus
Reduces struggle with difficult thoughts and feelings
Mindfulness
Develops present-moment awareness and psychological flexibility
Flexible
Can be adapted for many different conditions and situations
Evidence-Based
Growing research support for various conditions
Empowering
Focuses on your ability to choose actions aligned with values
Getting Started with ACT
ACT therapists use experiential exercises, metaphors, and mindfulness practices. Look for therapists trained in ACT who can guide you through these processes.
What to Look For:
- Therapist trained in ACT (look for ACT certification or training)
- Experience with mindfulness-based approaches
- Comfort with experiential exercises and metaphors
- Focus on values clarification and committed action
- Good therapeutic fit and rapport