Acceptance and Commitment Therapy (ACT) encourages individuals to embrace their thoughts and feelings rather than fighting or feeling ashamed of them. It differs from many other approaches because it does not attempt to directly change or stop unwanted thoughts, but instead, focuses on developing a mindful, non-judgemental relationship with them. ACT uses six core processes, including cognitive defusion, acceptance, contact with the present moment, observing the self, values, and committed action. This helps you live more aligned with your values and more authentically.

ACT is particularly effective in treating conditions like depression, anxiety, and PTSD, where avoidance of distressing thoughts and feelings often makes the problem worse. While CBT focuses on changing the frequency of negative thoughts or the content of the thoughts themselves, ACT focuses on changing your relationship to your thoughts and feelings. Both DBT and ACT incorporate mindfulness and acceptance into their frameworks. Unlike DBT, which targets emotional regulation and interpersonal effectiveness, ACT emphasizes living in a way consistent with one’s values even if that leads to discomfort some of the time.

ACT can be especially helpful for individuals dealing with chronic pain or illness, where acceptance plays a significant role in managing well-being. In short, ACT is about accepting life on life’s terms and relating to yourself and the world around you in a way that matches your values.