Acceptance and Commitment Therapy (ACT)

What is ACT?

Acceptance and Commitment Therapy (ACT) is a therapeutic approach that focuses on helping you live a meaningful life, even when difficult thoughts, emotions, or experiences arise. Instead of trying to avoid or suppress uncomfortable feelings, ACT encourages you to accept them as part of being human. The goal is not to eliminate distress but to change your relationship with it, allowing you to take actions that align with your values and goals.

1

Cognitive Defusion

This involves creating distance between you and your thoughts, recognizing that thoughts are just words or pictures in your mind—not truths or commands. This helps reduce the power they have over you.

2

Acceptance

Instead of fighting or avoiding painful feelings, you learn to accept them. This doesn’t mean giving up or resigning to them, but allowing them to be there without letting them control your actions.

3

Being Present

You practice mindfulness—focusing on the here and now—rather than dwelling on the past or worrying about the future. This helps you engage more fully with your life.

4

Self-as-Context

This principle involves seeing yourself as more than your thoughts, feelings, or experiences. It’s about connecting to the part of you that is always there, regardless of what’s happening around you.

5

Values

ACT encourages you to clarify what truly matters to you—your values—and use them as a guide for making decisions and taking action in your life.

6

Committed Action

Once you’ve identified your values, you take small, consistent actions that move you closer to living a life that reflects those values, even when it’s hard.

ACT is about flexibility in how you respond to life’s challenges. It’s not about changing who you are or eliminating negative experiences but about choosing to live in alignment with what’s most important to you, despite those challenges.