When mental health struggles become overwhelming, many people look for a therapeutic approach that helps them manage distress without denying their pain. That’s where acceptance and commitment therapy (ACT) stands out. ACT is a modern behavioral therapy that teaches people to accept their inner experiences, stay present and commit to actions that align with their personal values.
ACT doesn’t aim to eliminate difficult thoughts or emotions. Instead, it empowers people to change how they relate to those experiences so they no longer control behavior or derail life goals.
What Is ACT?
Acceptance and commitment therapy is a type of psychotherapy rooted in mindfulness and behavioral change strategies. Developed in the late 1980s, ACT is based on the idea that struggling to control or avoid painful thoughts and feelings often makes mental health worse.
Instead of fighting against inner discomfort, ACT encourages people to:
- Accept. Accept your thoughts and emotions without judgment.
- Choose. Choose a direction based on personal values.
- Take. Take action aligned with that direction.
It combines traditional behavioral techniques with mindfulness strategies, helping individuals live more fully even in the presence of difficult feelings.
Core Principles of ACT
ACT is built on six core principles that work together to foster psychological flexibility — the ability to stay open, present and engaged even when life gets tough.
1. Cognitive Defusion
This principle teaches people to separate themselves from their thoughts. For example, instead of saying “I’m a failure,” someone might learn to say, “I’m having the thought that I’m a failure.” This small shift creates space between the thought and the person’s identity.
2. Acceptance
ACT encourages people to open up to unwanted feelings, sensations and urges rather than avoiding or suppressing them. Acceptance doesn’t mean giving up but acknowledging reality and making room for discomfort when needed.
3. Contact With the Present Moment
Mindfulness plays a key role in ACT. Clients are taught to observe their experiences in the here and now instead of being stuck in the past or worrying about the future.
4. Self-as-Context
This principle invites people to view themselves as more than the sum of their experiences. You’re not your thoughts or feelings. Learning to see yourself as an observer, rather than a label or narrative, builds resilience and flexibility.
5. Values
ACT helps clients identify what truly matters to them. Values are the guiding principles that shape behavior and give life meaning. Whether it’s family, creativity, honesty or compassion, knowing your values can clarify your direction.
6. Committed Action
This step involves setting goals and taking steps aligned with personal values, even when life feels difficult. Committed action turns insight into lasting change.
What Does ACT Treat?
Acceptance and commitment therapy has been studied across a wide range of conditions and is considered an evidence-based treatment for:
- Depression
- Anxiety disorders
- Obsessive-compulsive disorder (OCD)
- Post-traumatic stress disorder (PTSD)
- Chronic pain
- Eating disorders
- Substance use disorders
- Work stress and burnout
It’s also used in general wellness and coaching settings to promote emotional growth, stress resilience and value-driven living.
How Is ACT Different From CBT?
ACT is often compared to cognitive behavioral therapy (CBT) because both approaches are grounded in behavioral science. However, there are key differences:
- Thoughts. CBT focuses on identifying and challenging distorted thoughts, while ACT emphasizes accepting them without judgment.
- Symptoms. CBT aims to reduce symptoms, while ACT focuses on living well even when symptoms are present.
- Mindfulness. ACT leans on mindfulness and values, making it a more hands-on and process-oriented approach.
Many therapists combine ACT and CBT techniques to create a personalized treatment plan.
What to Expect in an ACT Session
ACT sessions typically involve:
- Discussing current struggles and emotional experiences
- Practicing mindfulness to improve present-moment awareness
- Exploring values and long-term goals
- Using behavioral strategies to build value-aligned habits
- Completing exercises that increase psychological flexibility and reduce avoidance
Therapists may assign between-session activities or journaling exercises to reinforce the work being done in therapy. ACT can be delivered in individual sessions, group settings or through online and mobile platforms. It’s adaptable to each person’s needs and often short- to mid-term in length.
Benefits of ACT
Many people choose ACT because it offers a compassionate and accepting approach to mental health. Common benefits include:
- Reduced stress and anxiety
- Increased self-compassion
- Better emotion regulation
- Greater life satisfaction
- Enhanced focus on what really matters
- Less time spent avoiding difficult feelings
Because ACT doesn’t require fixing or erasing uncomfortable emotions, it often feels more empowering and less overwhelming than other forms of therapy.
Is ACT Right for You?
ACT can be helpful for anyone who feels stuck, overwhelmed or disconnected from their values. It’s especially useful for people who:
- Struggle with perfectionism or self-criticism
- Feel paralyzed by fear, worry or doubt
- Have difficulty following through on goals
- Use avoidance or numbing as coping tools
- Feel disconnected from meaning or purpose
If you’ve tried therapy before but still feel like your emotions are running the show, ACT offers a new way to relate to your inner world.
How to Find an ACT Therapist
If ACT sounds like a good fit, look for a licensed therapist with experience in mindfulness-based approaches. Many therapists list ACT as a specialty in their profiles.
You can start your search by:
- Asking your doctor for referrals
- Using national therapist directories and filtering by ACT
- Searching “ACT therapist near me” or “acceptance and commitment therapy [your location]”
ACT can also be incorporated into telehealth sessions, making it more accessible for people with busy schedules or limited local options.
Final Thoughts
Acceptance and commitment therapy is a powerful tool for learning to live with discomfort, stop avoiding life’s challenges and move forward with intention. Rather than trying to get rid of negative thoughts or emotions, ACT teaches you how to make room for them so they stop getting in the way of your goals.
By focusing on acceptance, mindfulness and personal values, ACT helps people build a life that feels rich and meaningful, even when things are hard. If you’re looking for a new approach to therapy that emphasizes self-awareness and lasting change, ACT may be worth exploring.
If you’re ready to learn more about ACT or find support, reach out to the Mental Health Hotline — there’s someone available 24-7 to help.
