What is acT?
Acceptance and Commitment Therapy (ACT) uses acceptance and mindfulness techniques to increase flexibility in your thinking. Acceptance & Commitment Therapy was developed based on CBT principles and is a cognitive behavioral therapy. While traditional CBT focuses on identifying and changing unhelpful thoughts patterns, ACT focuses on accepting your thoughts and emotions. By helping you learn to accept and embrace who you are, and move toward what you want, ACT helps you build a fulfilling and meaningful life.
ACT is based on evidence. Like traditional CBT, ACT has been scientifically researched and proven to be effective for many issues, including stress, depression, anxiety, OCD, social anxiety, and more.
ACT is brief. While some clients may benefit from ongoing ACT treatment, research has shown that clients can experience improvement after only a few weeks of ACT therapy.
ACT is flexible. ACT meets you where you are and addresses your specific needs. The same ACT strategies that help with depression can be used to target other issues, such as social anxiety or stress.
ACT embraces who you are. Unlike other behavioral therapies, ACT does not focus on changing your thoughts or feelings – it involves accepting you, your human “imperfections” and all! Instead of trying to change you, ACT focuses on changing how you relate to your thoughts and feelings. ACT is about learning to accept thoughts and feelings so you can move in the direction of the things you care about.
ACT uses mindfulness. Mindfulness is a big part of ACT. Remember, being mindful does not require you to foster inner peace and serenity. Mindfulness is just about “paying attention in a particular way: on purpose, in the present moment, and nonjudgmentally” (Jon Kabat-Zinn). That’s it! Being mindful in this way is key to learning how to be flexible in our thinking and open to our experiences.
ACT emphasizes values and commitment. ACT is all about creating a meaningful life. By focusing on your values and committing to the things that you care most about, ACT helps you develop a fulfilling life worth living.
ACT is convenient. You can use ACT skills anytime and anywhere. Most ACT techniques are quick, easy, and only involve thinking, so you can use ACT skills on your commute to work, while you’re cooking dinner, or when you’re out with friends.
ACT is versatile. ACT can help anyone at any time. Who wouldn’t benefit from being more present, more accepting, more flexible, and more committed to moving toward values? Whatever you are experiencing, ACT can help!
Learn more
Acceptance and Commitment Therapy Deep Dive