Learn more about ACT.
Acceptance and Commitment Therapy (ACT) is a type of therapy designed to help you deal with difficult thoughts and feelings in a healthier way. Instead of trying to get rid of uncomfortable emotions or control your thoughts, ACT focuses on accepting them and learning to live a more meaningful life, based on what matters most to you.
ACT is built around the idea that trying to fight or avoid painful emotions like anxiety, sadness, or fear can actually make those feelings worse. Instead of pushing these feelings away, ACT teaches you how to accept them, while still moving forward in life and making choices that align with your values and goals.
ACT helps you:
Accept that negative emotions and difficult thoughts are a normal part of life.
Separate yourself from unhelpful or untrue thoughts (this is called “defusion”).
Focus on the present moment instead of worrying about the past or future.
Clarify your core values—what really matters to you—and use those values to guide your actions.
Take action toward the life you want, even when difficult emotions or thoughts show up.
The Six Key Ideas in ACT
Cognitive Defusion: This is a technique that helps you see your thoughts for what they really are—just thoughts—not facts. For example, if you have the thought "I’m not good enough," you can learn to notice it as a thought, not something that defines you. By practicing defusion, you create space between yourself and your thoughts, making it easier to choose how to respond.
Acceptance: In ACT, acceptance means allowing yourself to feel emotions without trying to avoid or change them. Instead of pushing away feelings like anxiety or sadness, you learn to make room for them and experience them without judgment. This doesn’t mean you like or want those feelings—it just means you don’t have to fight them, which can actually help them pass more quickly.
Present Moment Awareness: ACT encourages mindfulness, which means paying attention to the present moment without getting distracted by the past or future. This can help you feel more grounded and connected to what’s happening right now, rather than getting lost in worries or regrets.
Self-as-Context: This idea helps you see yourself as more than just your thoughts and feelings. It means understanding that you are not defined by your emotions or your mental state. This perspective helps you feel more in control and less overwhelmed by difficult emotions.
Clarifying Your Values: ACT helps you identify what really matters to you—your core values. These could include things like family, health, creativity, or kindness. Once you know your values, you can use them to guide your decisions and actions, even when facing discomfort. Living in line with your values creates a sense of meaning and fulfillment.
Committed Action: This principle is about taking concrete steps toward your values, even when it feels hard. For example, if you value health but feel anxious about exercise, ACT would encourage you to take small, manageable actions, like a short walk, that bring you closer to your goal, even if you feel uncomfortable.
How ACT Helps
ACT is effective because it helps you change the way you relate to your thoughts and feelings. Instead of trying to avoid or control your emotions, ACT teaches you to accept them as a natural part of life, while still living according to what matters most to you. This approach can lead to a more fulfilling, meaningful life—one that is not controlled by fear or difficult emotions.
