ACT for Mental Health: Acceptance and Commitment Therapy Explained
Acceptance and Commitment Therapy, or ACT, is one of the most researched approaches for anxiety, depression and chronic stress. Instead of trying to get rid of difficult thoughts and feelings, it changes your relationship with them, so they stop running your choices. Here is what ACT is, how it differs from CBT, and four skills you can start using this week.
What is ACT for Mental Health?
ACT is a form of psychotherapy that focuses on helping people live meaningful lives, even when they face difficult thoughts and feelings. Instead of trying to eliminate pain or discomfort, ACT encourages us to accept these experiences and commit to actions that align with our values.
Imagine you are walking through a forest. Sometimes, the path is clear and easy. Other times, it’s rocky and steep. ACT teaches us to keep walking, even when the path is tough, by learning how to handle obstacles without getting stuck.
This approach is especially useful for individuals, couples, and families who want to improve their well-being without feeling pressured to "fix" every problem immediately. It’s about building resilience and finding peace in the present moment.
How ACT Supports Mental Health and Well-Being
ACT helps by focusing on six core processes that work together to create psychological flexibility. This flexibility allows you to respond to life’s challenges with openness and clarity. Here’s a simple breakdown:
Acceptance - Allowing thoughts and feelings to be as they are, without fighting or avoiding them.
Cognitive Defusion - Learning to see thoughts as just thoughts, not absolute truths.
Being Present - Staying connected to the here and now, rather than getting lost in the past or future.
Self as Context - Understanding that you are more than your thoughts and feelings.
Values - Clarifying what truly matters to you.
Committed Action - Taking steps that align with your values, even when it’s hard.
For example, if you struggle with anxiety, ACT doesn’t ask you to stop feeling anxious right away. Instead, it helps you notice the anxiety without judgment and choose actions that move you toward what matters most, like spending time with family or pursuing a hobby.
This gentle approach can be empowering. It reminds us that discomfort is part of life, but it doesn’t have to control our choices.
How is CBT Different from ACT?
Cognitive Behavioral Therapy (CBT) and ACT share some similarities but also have important differences. Both are evidence-based therapies that help with mental health challenges, but their focus and methods vary.
CBT often works by identifying and changing negative thought patterns. It encourages challenging distorted beliefs and replacing them with more balanced ones. This can be very effective for many people.
ACT, on the other hand, emphasizes accepting thoughts and feelings without trying to change them. Instead of battling your mind, ACT teaches you to change your relationship with your thoughts. The goal is to live a meaningful life despite the presence of difficult emotions.
CBT: Change your thoughts to change your feelings and behaviors.
ACT: Accept your thoughts and feelings and commit to actions that reflect your values.
Both approaches can be helpful, and many clinicians use them together. The right fit depends on what you are working on.
Practical Ways to Start Using ACT Today
You don’t need to wait for therapy sessions to begin practicing ACT principles. Here are some simple steps you can try:
Notice your thoughts: When a difficult thought arises, try to observe it without judgment. Imagine it as a cloud passing in the sky.
Practice acceptance: Instead of pushing away uncomfortable feelings, allow them to be there. Remind yourself that feelings come and go.
Connect with your values: Take a moment to think about what matters most to you. What kind of person do you want to be? What relationships or activities bring you joy?
Take small committed actions: Choose one small step today that aligns with your values. It could be calling a friend, going for a walk, or writing in a journal.
These practices build psychological flexibility over time. Progress is not about perfection but about persistence.
Working with an ACT Therapist in New York
Self-guided practice is a good start. A therapist trained in ACT helps you apply it to the specific patterns that keep you stuck, and adjusts the approach as you go. Our clinicians offer ACT by secure video to individuals, couples and families across New York State.
If you plan to use out-of-network benefits, here is how reimbursement works. When you are ready, request a consultation and we will match you with a clinician who fits what you are working on.
Comments