Acceptance and Commitment Therapy begins with an exploration of the thoughts, fears, and emotions keeping you stuck. In many cases, these mechanisms fuel an inner monologue that is harsher than your third-grade bully, resulting in thoughts like I can’t do this, I’m not good enough, and I am not loved or worthy. ACT works not to eliminate these thoughts but to help you relate to them differently.
A therapist using ACT will incorporate techniques for practicing acceptance, defusing or “unhooking” from unhelpful thinking patterns, connecting to the present moment through mindfulness, and using that clarity to identify your values. The idea is that through the process, you will be able to take small yet actionable steps that move you closer and closer to the existence you want to have—even when discomfort and uncertainty are present.
ACT In Comparison With Other Treatment Approaches
Acceptance and Commitment Therapy (ACT) is a third-wave behavioral therapy—an evolution of traditional Cognitive Behavioral Therapy (CBT)—that focuses not on changing your thoughts, but on changing your relationship to them. It retains CBT’s roots in evidence-based practice while introducing powerful new tools drawn from mindfulness, behavioral science, and values-based living.
What sets ACT apart is its emphasis on psychological flexibility—the ability to stay present, open, and committed to meaningful action, even in the face of discomfort. While ACT is an evidence-based behavioral method, it differs from similar therapies in its focus on resilience.
- Whereas approaches like Cognitive Behavioral Therapy (CBT) teach clients how to challenge or change unhelpful thoughts, ACT teaches you the art of detaching from those thoughts.
- Whereas exposure therapy prioritizes desensitization, ACT guides you in accepting discomfort while also being able to take meaningful action.
- Whereas solution-focused therapies emphasize immediate problem-solving, ACT centers your values in a way that leads to long-term fulfillment rather than temporary quick fixes.
Don’t get us wrong—all of these approaches can be helpful and integrated into the counseling process as needed. But we find that Acceptance and Commitment Therapy is one of the most beneficial treatment approaches used among our high-achieving, high-functioning clients. We love its philosophy of flexibility, action, and insistence on not pressuring clients to change their thoughts or to “Think Positively,” which is usually pretty annoying and straight-up unhelpful.
