#ACT (Acceptance and Commitment Therapy)
A third-wave behavioral therapy emphasizing psychological flexibility and values-based action.
Core Philosophy
Unlike CBT (which challenges thoughts), ACT teaches:
- Accept what’s out of your control
- Choose a valued direction
- Take action aligned with values
Six Core Processes
- Acceptance (make room for painful feelings)
- Cognitive defusion (thoughts aren’t facts)
- Being present (mindfulness)
- Self as context (observing self vs. thinking self)
- Values (what matters to you)
- Committed action (behavior change)
Key Techniques
- Leaves on a stream (visualizing thoughts floating by)
- Thanking your mind (for unhelpful thoughts)
- Values clarification exercises
- Willingness vs. willfulness
When It’s Helpful
- Chronic pain
- Anxiety/worry
- Depression
- Substance use
- OCD
- Situations where acceptance is needed (chronic illness, grief)
Criticism
- Can sound like spiritual bypassing (“just accept it”)
- Requires skilled therapist to avoid misinterpretation
- Less structured than CBT (harder to self-apply)
Resources
- The Happiness Trap (Russ Harris, 2008)
- Get Out of Your Mind and Into Your Life (Steven Hayes, 2005)
- https://contextualscience.org