What is Acceptance and Commitment Therapy (ACT), and How Can it Help You?

Acceptance and Commitment Therapy (ACT) is a type of therapy designed to help you live a life that aligns with what truly matters to you. Rather than trying to control or eliminate negative thoughts and feelings, ACT encourages accepting them, focusing on your core values, and taking steps toward a more meaningful life. ACT is one of many therapeutic methods, such as Cognitive Behavioural Therapy.

How Does ACT Work?

ACT focuses on building “psychological flexibility,” which means adapting to situations and making choices based on long-term values rather than short-term relief. The main idea is that while uncomfortable thoughts and emotions are normal, they don’t have to control your actions. Instead, ACT helps you respond in ways that support your goals and values.

ACT is built on six core skills that work together to promote a healthy mental state:

Acceptance: Allowing space for difficult thoughts and feelings rather than struggling against them.
Defusion: Creating distance from unhelpful thoughts so they don’t hold you back.
Self-as-Context: Developing a stable sense of self that can observe thoughts and feelings without being defined by them.
Present-Moment Awareness: Focusing on the here and now.
Values: Identifying what truly matters to you.
Committed Action: Taking meaningful steps toward what’s important to you, even if they feel challenging.

These skills are all connected, helping you stay grounded, focused, and ready to take positive action.

What Can ACT Help With?

ACT has been shown to help with a wide range of issues, including:

Mental Health: Conditions like anxiety, depression, OCD, and trauma.
Behavioural Concerns: Problems like smoking, unhealthy eating habits, and managing chronic pain.
Everyday Challenges: Managing stress, building self-confidence, and improving relationships.

ACT’s flexible approach makes it useful for people facing a mix of mental and physical challenges. It’s particularly effective if other therapies haven’t fully worked or if you’re looking for a different approach that’s less focused on eliminating symptoms and more on building a meaningful life.

How Does a Typical ACT Session Look?

ACT sessions start with conversations about what matters most to you and how you want your life to look. If you have goals like “I want to feel happy,” your therapist might ask, “What would a happier life allow you to do more of?” Together, you explore how current thoughts or actions may hold you back and find ways to create space for these experiences without letting them steer your decisions.

ACT Techniques:

Mindfulness Exercises: You’ll practice being present and observing thoughts and emotions without reacting to them.
Values Exploration: This might involve imagining what you’d want people to say about you on your 80th birthday—helping clarify what’s truly important to you.
Behavioural Practice: You’ll work on small, actionable steps that move you closer to your values, even when faced with discomfort or self-doubt.

For example, a person who is nervous about social situations might practice “defusing” from self-critical thoughts by repeating them in a funny voice or seeing them as mere sounds. These exercises help reduce the power of those thoughts, making it easier to enjoy social interactions.

ACT in Everyday Life

One of the great things about ACT is that it doesn’t require weeks of introspection to be helpful—you can apply it to your daily life immediately. ACT can help you:

Reduce Overwhelm: Learn to accept and let go of unhelpful thoughts instead of letting them pile up.
Act on What Matters: Stay connected to what matters, such as relationships, health, or personal growth.
Develop Resilience: Respond to tough situations flexibly, keeping your values in sight.

Things to Consider Before Starting ACT

ACT might not be for everyone. People seeking quick symptom relief or having difficulty focusing on values may not find ACT as immediately helpful. Additionally, individuals with certain cognitive challenges might struggle with some of the concepts.

How Can You Start ACT?

ACT is offered by therapists trained in its methods and is often covered by mental health plans. If you prefer more privacy or a slower pace, ACT programs are available online, which you can complete at your own pace.

Final Takeaway

ACT isn’t about getting rid of tough thoughts or feelings but learning to live well with them. By focusing on values and committed actions, ACT encourages you to live a fulfilling life—even when things are tough. ACT could be your therapy if you’re ready to try a new approach emphasising acceptance and resilience.