Acceptance and Commitment Therapy (ACT). Pronounced as the word “act,” this evidence-based approach helps people relate differently to their thoughts and feelings—so they can move toward a more meaningful life, even when emotional pain is present.
In this blog post, I’ll walk you through what ACT is, how it works, and why it might be a good fit for those struggling with anxiety, depression, trauma, or feeling stuck.
What Is ACT?
ACT is a form of behavioral therapy that combines elements of mindfulness and values-based action. Unlike traditional Cognitive Behavioral Therapy (CBT), which focuses on changing thoughts, ACT teaches you to accept difficult internal experiences and to commit to actions that align with your values.
At its core, ACT helps people develop psychological flexibility—the ability to stay present, open, and engaged in life even when it’s hard.
The Six Core Processes of ACT
ACT is not about feeling better—it’s about living better. It revolves around six interconnected processes that build psychological flexibility:
Cognitive Defusion
Instead of believing every thought as truth, ACT helps you notice thoughts as just words or mental events. For example, rather than thinking, “I’m a failure,” you might practice saying, “I’m having the thought that I’m a failure.” This subtle shift can create distance between you and unhelpful self-talk.
Acceptance
Painful emotions are part of being human. ACT encourages opening up to discomfort instead of avoiding or suppressing it. Paradoxically, allowing space for pain often reduces its intensity.
Present Moment Awareness
Mindfulness is key. ACT helps you anchor in the here and now—whether that’s your breath, your surroundings, or your sensations. This helps reduce rumination and worry.
Self-as-Context
This is the idea that you are not your thoughts or emotions—you are the observer of those experiences. It cultivates a deeper sense of self that can hold whatever shows up without being overwhelmed by it.
Values Clarification
What really matters to you? ACT helps you identify your core values—what kind of person you want to be and what you want to stand for. This becomes your compass.
Committed Action
Once your values are clear, ACT supports you in taking real, meaningful steps—no matter how small—toward the life you want to live. Even in the face of fear or doubt.
Liza Linder, MSW, LCSW, is a therapist with 30 years of experience serving the LGBTQ+ and PLWHIV communities. Liza is in person only, in our Philadelphia offices. For more information about Liza, please click on the therapist’s bios.