Acceptance and Commitment Therapy

Therapies
Written By Harold Pliszka

I’m a big fan of Acceptance and Commitment Therapy (ACT) and I use it in my own life, every day.

Acceptance and Commitment Therapy is a modern form of psychotherapy that helps people live more meaningful, fulfilling lives by teaching them to accept difficult thoughts and feelings rather than fighting or avoiding them. At the same time, it encourages committed action based on personal values.

Core Principles of ACT:

ACT is built on six core processes that help develop what's called psychological flexibility — the ability to stay present and open, and to take action in line with your values even in the face of discomfort.

  1. Acceptance

    • Opening up to painful emotions and experiences rather than avoiding or resisting them.

  2. Cognitive Defusion

    • Learning to see thoughts for what they are (just words or images), not as facts that control your behavior.

  3. Being Present (Mindfulness)

    • Fully experiencing the current moment with openness and curiosity.

  4. Self-as-Context

    • Recognizing that you are not your thoughts or feelings, but the observer of them — a consistent sense of self.

  5. Values

    • Identifying what truly matters to you — what kind of person you want to be, what you care about.

  6. Committed Action

    • Taking steps toward your values, even when it’s difficult or uncomfortable.

What Makes ACT Different?

Unlike traditional cognitive-behavioral therapy (CBT), which often focuses on changing negative thoughts, ACT helps people accept those thoughts and focus more on behavior change aligned with their values.

Common Issues ACT Helps With:

  • Anxiety

  • Depression

  • Stress

  • Chronic pain

  • Trauma

  • Addictions

  • Life transitions

Find out more:

Harold Pliszka
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