Struggling with tough thoughts and feelings? You are not alone. Life can feel overwhelming when difficult emotions won’t let up. That is where Acceptance and Commitment Therapy (ACT) can help. Developed in the 1980s by psychologist Steven C. Hayes and grounded in behavioral therapy and mindfulness, ACT offers a powerful framework for managing emotional distress. It combines mindfulness, acceptance, and behavior change strategies to help people develop psychological flexibility. This teaches you how to stop avoiding your feelings, keep contact with the present, and start living a life that aligns with your values.
In this ACT therapy overview, we will explain the essential components and why it works for so many people. You will learn what conditions it treats, what the benefits are, how to get started, and more.
Let’s explore how ACT works—and why it is helping so many people today.
The Core Processes of ACT
ACT is built around six core psychological processes. Together, they help people respond to difficult thoughts and emotions in a more flexible and compassionate way. These tools are used by therapists to help clients live with greater intention, even during sensations of discomfort.
The core ACT processes are:
Acceptance
The goal of ACT is to encourage people to open up to their thoughts and feelings without trying to change, avoid, or fight them. Instead of pushing discomfort away, ACT teaches you to make room for it. Acceptance is not about giving up—it is about letting go of the struggle to control what you cannot.
Cognitive Defusion
Cognitive therapy techniques help you step back from painful or unhelpful thoughts. Rather than getting caught up in what the mind is saying (e.g., “I’m not good enough”), ACT shows you how to notice thoughts as just that—thoughts, not facts. This reduces negative feelings and makes space for new ways of thinking.
Being Present
Living in the present moment by being mindful is a key part of ACT. Many people who deal with the presence of anxiety, depression, and other mental health conditions spend a lot of time stuck in the past or worrying about the future. ACT uses mindfulness skills to help you focus on what is happening right now, with openness and curiosity. This helps you become mindful of thoughts that interfere with your well-being.
Self-as-Context
This principle reminds us that we are more than our experiences. Thoughts and emotions come and go, but there is a deeper part of us—the observer self—that notices all of it. Learning to see yourself from this broader perspective can help you expand your sense of identity.
Values
Acceptance and commitment training helps you define what truly matters to you. Your values are the heart of what gives life meaning—things like connection, creativity, honesty, or helping others. Clarifying these personal values provides direction, especially during challenging times. As a result, you get to live a life that is better aligned with your values.
Committed Action
Once your values are clear, the next step is to take action that supports them. This includes setting goals and building habits that reflect the life you want to live. It is not about perfection—it is about moving forward in small, meaningful ways, even when things feel hard.
How ACT Therapy Works
ACT is not about avoiding pain or chasing happiness. It is about learning how to live with more clarity, purpose, and self-compassion. In other words, ACT helps people move toward a more meaningful life by changing how they respond to negative emotions. Here is what you can expect from the process.
Step-by-Step Process
1. Set Clear Goals
Early sessions begin with exploring what brought you to acceptance and mindfulness therapy. Your therapist will help you define what matters most in life—your values—and what challenges are getting in the way. This helps shape clear, achievable goals rooted in your real priorities.
2. Increase Awareness of Thoughts and Feelings
Next, you will start to notice the thoughts and emotions that show up—especially the ones that feel heavy or intrusive. The goal is not to get rid of them but to build awareness and behaviors to better manage them.
3. Practice Cognitive Defusion
You will learn tools to create distance from difficult or unhelpful thoughts. Instead of getting caught up in a negative thought like “I’m not good enough,” you practice seeing it simply as a thought—not a fact.
4. Learn to Accept and Allow Emotions
ACT teaches you how to accept painful emotions without trying to fight or avoid them. You build the willingness to face discomfort so it no longer blocks your path forward. Increasing acceptance is key in managing conditions like anxiety or depression.
5. Stay Connected to the Present
Mindfulness is central in ACT. You will learn how to bring attention to the present time, even during stress or emotional discomfort. This helps reduce experiential avoidance and builds resilience in everyday life.
6. Clarify Values
You will take time to identify your core values and goals—the things that make life feel rich and meaningful. ACT helps you reconnect with what matters most, whether it is being a present parent, improving work performance, or expressing creativity.
7. Take Committed Action
Finally, you will turn insights into action. This includes taking small, practical steps that align with your values—even if it means taking difficult actions. These steps might include having an uneasy conversation, applying for a job, or simply showing up for yourself.
Therapist’s Role
In ACT, the therapist is more like a guide than an instructor. They do not tell you what to think or how to feel. Instead, they help you notice patterns, challenge avoidance strategies, and gently shift how you relate to difficult experiences.
Together, you and your therapist work as a team. It is a collaborative relationship that supports exploration, skill-building, and meaningful behavior change—all at your own pace.
Conditions Treated with ACT
ACT is helpful in supporting a wide range of mental health and medical conditions. By focusing on greater psychological flexibility and values-based living, ACT offers relief for those feeling stuck in painful cycles—whether emotional or physical.
Mental Health
ACT is especially helpful for people who suffer from mental health problems. ACT interventions help manage several conditions, including:
- Anxiety and depression
- Post-traumatic stress disorder (PTSD)
- Obsessive-compulsive disorder (OCD)
- Borderline personality disorder (BPD)
- Substance use concerns.
Instead of fighting or avoiding negative emotions, ACT helps people become mindful of them. This behavior therapy helps individuals learn control strategies with defusion and acceptance to stop struggling with internal discomfort. As a result, they begin to live a more purposeful life—even in the presence of distress.
Chronic Pain and Illness
ACT can also help to manage chronic pain, diabetes, and other existing medical conditions. Although a form of psychotherapy, it is increasingly used in settings focused on both mental and physical health because of its ability to improve quality of life.
When pain cannot be removed, ACT helps patients change their relationship with it. Instead of pushing pain away through constant avoidance strategies or overusing medications, ACT encourages the willingness to experience discomfort while still engaging in meaningful daily life.
In fact, ACT has been used as part of multimodal treatment plans for people dealing with long-term medical and psychological conditions. It is especially effective when paired with supportive strategies like mindfulness skills and lifestyle adjustments. Research supports ACT’s effectiveness across various conditions. In fact, more than one randomized controlled trial has shown that ACT can significantly improve the quality of life for individuals dealing with muscle diseases.
If you are living with chronic illness or fighting substance use or mental health challenges, ACT may offer a path toward healing. It will not erase your symptoms but help you move forward with them.
The Benefits of ACT Therapy
ACT is unique in its focus on helping people live more fully, even when in pain or distress. Instead of chasing symptom reduction alone, this therapeutic approach focuses on building skills for a meaningful life.
Psychological Flexibility
The biggest benefit of ACT is developing psychological flexibility. It is the ability to stay open, present, and engaged in life, even when faced with difficult thoughts. When we become more psychologically flexible, we are better able to:
- Regulate emotions without avoiding or suppressing them
- Respond to stress with resilience rather than reactivity
- Take action that reflects our values and goals, even when it is uncomfortable.
This is the foundation for long-term behavioral change and emotional well-being.
Other Benefits
Beyond flexibility, ACT also supports a wide range of other improvements in mental health and medical conditions. These include:
- Increased self-awareness through mindfulness and reflection
- Better quality of life by reducing the impact of negative feelings
- Relief from symptoms of anxiety disorders, depression, and pain
- Stronger ability to manage avoidance behaviors and experiential avoidance
- Encouragement to engage in action that aligns with personal values.
Emotional Risks and Challenges in ACT
Like any other type of therapy, ACT is not always easy. It asks people to face what they have often spent years avoiding—painful memories, difficult emotions, and uncomfortable feelings. The process can foster healing, but it can also be emotionally intense.
Facing Difficult Emotions
ACT encourages willingness to experience emotional discomfort instead of avoiding it. This means being open to negative thoughts and emotions, even those that feel overwhelming.
While this process supports healing, it can initially bring up distress. Some clients may feel worse before they feel better. That is why ACT involves various exercises to strengthen cognitive defusion. It allows people to sit with their thoughts and feelings without judgment or over-identifying with them.
This stage is often where growth begins. Learning to be present with discomfort builds strength, resilience, and self-trust over time.
Therapy Commitment
ACT is not a quick fix. It requires time, practice, and committed action. The goal is not just to reduce symptoms; it is to reshape your relationship with your thoughts, emotions, and values.
Clients are often asked to try behavioral interventions, practice mindfulness daily, reflect on personal values, and engage in goal setting. This level of effort can feel demanding at times, especially when life is already stressful. However, the right professional makes the process more manageable. A qualified therapist helps break things down into small, doable steps and celebrates progress along the way.
Ultimately, ACT asks you to show up for yourself—even when it is hard. And that is exactly what makes the change real and lasting.
What to Expect from ACT Therapy
ACT therapy does not follow a one-size-fits-all structure. Instead, most sessions include a mix of discussion, reflection, and practical exercises. It is a supportive space where you work together with a therapist to understand your experiences and build new habits that align with your values.
Session Structure
A typical Acceptance and Commitment Therapy session begins with checking in on current thoughts and feelings. It then focuses on one or more of ACT’s six core processes. This could include a mindfulness exercise, a values-based discussion, or techniques to create space between you and your thoughts. This can help you unhook from difficult thinking.
You and your therapist will also explore how your actions support or stray from your personal goals. The focus stays on the present moment and making choices that move you toward a more fulfilling life.
Duration and Frequency
ACT sessions usually last around 45 to 60 minutes. Depending on your needs, you may meet with your therapist weekly, biweekly, or on a schedule that fits your goals and lifestyle.
Many people start seeing progress after just a few sessions, though lasting change often takes weeks to months of consistent work. ACT can be used as a short-term therapy or integrated into longer treatment plans.
Homework and Practice
What happens between sessions matters just as much as what happens during them. ACT involves regular skills training and exercises to help you apply what you learn in real life. You might be asked to:
- Practice mindful awareness each day
- Track moments of experiential avoidance
- Try small behavioral changes that reflect your values.
These assignments are not about perfection. They help you become more flexible psychologically over time. Practicing these tools outside therapy helps reinforce change, reduce distress, and improve overall quality of life.
Getting Started with ACT
If you are considering ACT, the first step is finding a therapist who is trained in this unique type of therapy. A supportive and experienced mental health professional can guide you through ACT’s core processes and help you apply them to your life.
Finding a Qualified Therapist
Not all therapists are trained in ACT, so it is important to look for someone with specific experience. You can:
- Ask directly if they use ACT interventions in their practice
- Search directories that let you filter by type of therapy
- Look for terms like “ACT-trained,” “ACT-informed,” or “uses ACT techniques” in their bio.
You might also want to check if they are familiar with related methods like cognitive behavioral therapy (CBT) or mindfulness-based approaches since ACT often blends well with those.
A qualified professional can explain how ACT works, suggest values-guided goals, and create a plan that suits your emotional and personal needs.
Is ACT Right for You?
ACT therapy may be a good fit if:
- You are tired of trying to push away difficult feelings and thoughts
- You are open to trying mental skills and exploring new ways of coping
- You want to focus less on fighting symptoms and more on building a meaningful life.
It is especially helpful for people struggling with anxiety, depression, chronic pain, or those feeling stuck despite other mental health care.
Remember, ACT is not about “fixing” you. It is about helping you live better, even in the presence of pain. A therapist can help you decide if this approach makes sense for where you are right now.
Final Thoughts on ACT Therapy Overview
Acceptance and Commitment Therapy (ACT) offers more than just symptom relief. It helps you build a life rooted in your values, even in the presence of difficult feelings and moments. Through its focus on mental strength, acceptance, and decisive action, ACT helps people become psychologically flexible. As a result, they learn how to stay present and choose actions that support a meaningful life.
Whether you are dealing with anxiety, depression, pain, or just feeling stuck, ACT may offer the tools and perspective you need to move forward.
If ACT sounds like it could help you or someone you care about in NYC, consider reaching out to The Compassion Practice. Our highly qualified team of therapists will ensure a compassionate and holistic healing process. We prioritize creating a safe space that will help you or a loved one navigate negative moments and thoughts. From creating a personalized healing approach to following evidence-based practices and careful client-therapist matching, we can help you take back control of your life.
Call us at (347)-391-0086, send us an email at reception@compassionify.com, or fill out our online contact form to get in touch.
