Acceptance and Commitment Therapy (ACT)
A behavioral approach focused on psychological flexibility and values-guided action.
What is Acceptance and Commitment Therapy (ACT)?
Acceptance and Commitment Therapy, or ACT, is an evidence-based behavioral approach focused on developing psychological flexibility. Psychological flexibility means being able to notice and respond to your thoughts and emotions in ways that allow you to continue moving toward what matters to you, even when those thoughts and emotions are difficult. ACT helps people develop a different relationship with uncomfortable internal experiences rather than spending significant energy trying to eliminate them.
How does ACT work?
ACT draws on several interconnected processes, including mindfulness, acceptance, cognitive defusion, and values clarification. Rather than focusing primarily on changing the content of thoughts, ACT helps people change their relationship to thoughts and emotions. This can reduce the degree to which difficult internal experiences control behavior and restrict a person's life.
What does acceptance mean in ACT?
Acceptance in ACT does not mean liking a difficult situation, approving of something painful, giving up, or resigning yourself to circumstances that can be changed. It refers to making room for difficult thoughts and emotions without fighting them or allowing them to dictate every decision. Efforts to eliminate or control every uncomfortable thought or emotion can sometimes begin to restrict a person's life in significant ways. Examples include avoiding meaningful activities because of anxiety or uncertainty, postponing decisions until you feel completely ready, or waiting to engage with life until difficult feelings pass.
What are values in ACT?
Values in ACT refer to what genuinely matters to you and how you want to engage with your life, relationships, and work. They are not goals to be achieved but directions to move in. Clarifying values can help identify where avoidance or other patterns may be pulling you away from what is meaningful to you, and can provide a basis for taking action even when anxiety, uncertainty, or discomfort is present.
What can ACT help with?
ACT may be incorporated into treatment for a range of concerns, including:
- Anxiety and worry
- Depression and low mood
- Stress
- Life transitions and adjustment
- Grief and loss
- Avoidance patterns
- Self-esteem concerns
Whether ACT is a good fit depends on your specific concerns, goals, and what emerges from assessment.
How do I incorporate ACT into therapy?
I am a clinical social worker and psychotherapist with more than 20 years of experience in behavioral health, providing online psychotherapy to adults in New York and Florida through Balanced Mind Therapy Solutions. ACT is one of the approaches I may draw from when it is a good fit for a client's concerns and goals. I use it as part of an integrative, individualized approach rather than as a rigid protocol applied to every person. When ACT strategies are incorporated, they are introduced in a way that is practical and relevant to what you are actually working on.
Related Areas of Focus
Want to Learn More?
If you have questions about whether ACT may be appropriate for your concerns, I offer a free 15-minute consultation. You can also learn more about what to expect when getting started.