Exploring Different Types of Therapy: What Is ACT?
Learn about ACT and how it is used in therapy
In recent years, it’s become easier to have conversations around mental health. Many people are now seeking therapy not just to manage mental illness, but to improve overall well-being, self-awareness, and resilience. Among the many types of therapy available today, Acceptance and Commitment Therapy (ACT) has gained growing attention for its practical and compassionate approach to psychological flexibility.
What Is Acceptance and Commitment Therapy (ACT)?
Acceptance and Commitment Therapy (pronounced as “act”) is a form of psychotherapy that helps people develop psychological flexibility—the ability to stay present, accept difficult thoughts and emotions, and take action aligned with their personal values.
Developed in the late 1980s by psychologist Steven C. Hayes and colleagues, ACT is part of what’s often called the “third wave” of cognitive-behavioral therapies. While traditional CBT focuses on changing or challenging negative thoughts, ACT takes a different route. Instead of fighting unwanted thoughts and feelings, ACT teaches people how to accept them and commit to living meaningfully despite them.
The Six Core Principles of ACT
ACT is built around six interconnected processes designed to foster psychological flexibility:
Acceptance – Allowing uncomfortable emotions and sensations to be present without trying to suppress or avoid them.
Cognitive Defusion – Learning to observe thoughts as just thoughts, not as literal truths or commands.
Being Present – Cultivating mindful awareness of the here and now rather than getting lost in worries about the past or future.
Self-as-Context – Recognizing that you are more than your thoughts or feelings; you are the observer of your experiences.
Values – Clarifying what truly matters to you—your deepest life directions and priorities.
Committed Action – Taking purposeful steps guided by your values, even in the face of discomfort or fear.
Together, these principles help individuals move from a life dominated by avoidance and self-criticism to one guided by meaning and intentionality.
What Can ACT Help With?
ACT has been shown to be effective for a wide range of mental health concerns, including:
Anxiety disorders
Depression
Chronic pain
OCD (Obsessive-Compulsive Disorder)
Addiction and substance use
Stress and burnout
Post-traumatic stress disorder (PTSD)
What Does an ACT Session Look Like?
In a typical ACT session, your therapist might guide you through mindfulness exercises, help you identify your values, or explore ways to approach painful thoughts with compassion rather than avoidance.
For example, instead of trying to “get rid of anxiety,” you might learn to notice it, breathe through it, and still take action toward something meaningful—like showing up for an important event or having a difficult conversation.
Over time, this approach helps reduce the struggle with inner experiences and builds confidence in living authentically, even when life feels uncertain or uncomfortable.
ACT isn’t limited to clinical settings—it’s also used in coaching, workplace training, and even sports psychology to help people stay grounded and act in line with their values under pressure.
Why ACT Resonates with So Many People
Acceptance and Commitment Therapy isn’t about avoiding pain—it’s about changing our relationship with it. Whether you’re struggling with anxiety, burnout, or just feeling stuck, ACT offers tools to help you live in alignment with your values and embrace life as it unfolds. ACT is an accepting and nonjudgmental philosophy. It doesn’t demand that you “fix” yourself—it helps you make peace with yourself.
If you’re curious about trying ACT, consider speaking with a licensed therapist. With time and practice, ACT can help you cultivate resilience, compassion, and a deeper sense of purpose in your daily life.
