Acceptance & Commitment Therapy (ACT)
Acceptance and Commitment Therapy (ACT) is a modern therapeutic approach that helps you relate differently to difficult thoughts and emotions — not by fighting them, but by making space for them while still moving toward what matters most. ACT (pronounced like the word “act”) was developed in the late 1980s by Dr. Steven C. Hayes, a clinical psychologist and researcher. His goal was to create a therapy that honoured the complexity of human experience, while offering tools that are flexible, practical, and deeply human.
At the heart of ACT is the idea that pain is a natural part of life — but it doesn’t have to control your life. You don’t have to wait until everything feels perfect inside to take meaningful steps forward. Rather than trying to “fix” or avoid painful thoughts and emotions, ACT teaches you how to accept them with compassion, and commit to taking action based on your values. Unlike therapies that focus on changing your thoughts, ACT focuses on helping you change your relationship to your thoughts — so they have less control over your actions.
What makes ACT different is its focus on psychological flexibility — your ability to stay present, open up to your inner experience, and choose your next steps based on what truly matters to you.
It’s not about chasing happiness or positive thinking.
It’s about learning how to live well, even when life feels hard.
ACT gives you tools to handle emotional discomfort, build inner resilience, and reconnect with purpose — so you can create a life that feels meaningful, even in the middle of uncertainty or struggle.
How ACT Works
ACT is built on six core processes that work together to improve mental well-being:
Cognitive Defusion
Learning to step back from unhelpful thoughts so they have less power over you.Acceptance
Making space for difficult thoughts and feelings instead of avoiding or fighting them.Contact with the Present Moment
Becoming more mindful and grounded in the here and now, rather than getting lost in the past or future.Self-as-Context
Seeing yourself as more than your thoughts or emotions — developing a stable sense of self that can observe your experiences without being overwhelmed by them.Values
Identifying what truly matters to you — the kind of person you want to be and the life you want to lead.Committed Action
Taking practical steps toward your values, even when it's uncomfortable or challenging.
Together, these processes help you become more aware of what you’re experiencing, let go of the struggle against difficult thoughts and feelings, and reconnect with what truly matters to you.
ACT helps you:
Notice and accept difficult emotions and thoughts without getting caught up in them
Defuse from unhelpful thinking so your mind doesn’t run the show
Ground yourself in the present moment, rather than worrying about the past or future
Clarify your personal values — what truly matters to you
Commit to action that aligns with those values, even when it feels uncomfortable
The goal isn’t to feel good all the time — it’s to feel more free to live your life fully, with whatever thoughts and emotions show up along the way.
What You’ll Learn
ACT teaches you to:
Handle painful thoughts and feelings with more kindness and flexibility
Stop getting stuck in worry, overthinking, or avoidance
Reconnect with your values — and let them guide your choices
Take practical steps toward the life you want, even when things feel hard
Build more resilience, presence, and peace in daily life
ACT doesn’t offer quick fixes — it offers a new way of relating to yourself, so you can move through life with more clarity, courage, and compassion.
Cognitive Behavioural Therapy (CBT)
Dialectic Behavioural Therapy (DBT)
The Story Behind Acceptitude