What Is ACT?
ACT (pronounced "act," not A-C-T) takes a different approach than traditional CBT. Instead of trying to change negative thoughts, ACT focuses on changing your relationship to them.
The goal is psychological flexibility: being present, open to experience, and doing what matters to you—even when difficult thoughts and feelings show up.
The Six Core Processes
1. Acceptance
Opening up to difficult thoughts and feelings rather than fighting them. Not liking them, but making room for them.
2. Cognitive Defusion
Learning to observe thoughts as mental events rather than literal truths. "I'm having the thought that I'm a failure" vs. "I'm a failure."
3. Present Moment Awareness
Being here now rather than lost in past or future. Engaging fully with what's happening.
4. Self-as-Context
You are not your thoughts, feelings, or roles. You are the awareness that observes them.
5. Values
Clarifying what truly matters to you—what kind of person you want to be, what you want your life to be about.
6. Committed Action
Taking action guided by your values, even when it's hard, even when uncomfortable thoughts and feelings show up.
ACT vs CBT
| Aspect | ACT | CBT |
|---|---|---|
| Approach to thoughts | Accept and defuse | Challenge and change |
| Goal | Values-aligned living | Symptom reduction |
| Mindfulness | Central to approach | Sometimes included |
Who Benefits from ACT?
- People who've tried changing thoughts and it hasn't worked
- Chronic pain or illness
- Life transitions and existential questions
- Depression, anxiety, OCD
- Those who want a values-focused approach
ACT has strong research support across many conditions. It's particularly helpful when the goal isn't eliminating difficult experiences but living fully despite them.