What is Acceptance and Commitment Therapy (ACT)?
By Dr Stan Steindl
Acceptance and Commitment Therapy—commonly known as ACT (pronounced as the word “act”)—is a modern psychological approach that helps people develop greater flexibility in the way they relate to their thoughts, feelings, and behaviours. Rather than trying to eliminate distressing experiences, ACT focuses on changing the relationship we have with them, while helping us move toward a life guided by our values.
ACT blends mindfulness, behavioural change strategies, and values clarification to support mental and emotional wellbeing. It’s particularly useful for people struggling with anxiety, depression, chronic pain, trauma, or life transitions—but its principles can be helpful for just about anyone.
The ACT Model: Six Core Processes
At the heart of ACT are six core processes that work together to build what psychologists call psychological flexibility. This means the ability to stay in contact with the present moment, even when it’s uncomfortable, and take actions aligned with what matters most.
The six processes include:
- Acceptance – Opening up to difficult thoughts and feelings without struggling against them.
- Cognitive Defusion – Creating space between ourselves and our thoughts, so we’re less controlled by them.
- Contact with the Present Moment – Grounding in the here and now with mindfulness and awareness.
- Self-as-Context – Noticing that we are more than our thoughts, feelings, or roles; we are the observer of experience.
- Values – Clarifying what deeply matters to us.
- Committed Action – Taking steps, big or small, toward a meaningful life, even in the presence of discomfort.
“ACT invites us to stop fighting a losing battle with our inner experience and instead focus on building a life worth living,” says Dr Stan Steindl, Clinical Psychologist. “It’s not about getting rid of pain—it’s about holding it differently.”
A Shift from Control to Connection
Many psychological struggles are made worse by our efforts to control or avoid internal discomfort. ACT takes a different path. Rather than asking, “How can I stop feeling this way?”, ACT asks, “How can I make space for this and still do what matters to me?”
This is where acceptance plays a key role. Acceptance in ACT doesn’t mean resignation or defeat—it means opening up to thoughts and feelings with compassion and curiosity, so they no longer hold us hostage.
A simple ACT metaphor often shared in therapy is the “struggle with quicksand”: the more you fight and flail, the deeper you sink. But if you stop struggling and spread your weight, you can begin to move more freely.
ACT in Practice
ACT is a highly flexible therapy that can be adapted to individuals, groups, or self-help formats. In session, clients might:
- Practice mindfulness exercises to ground in the present moment.
- Learn to observe and name difficult thoughts without getting caught up in them.
- Clarify their values through reflection and discussion.
- Set small, achievable goals that align with those values—even in the face of fear or uncertainty.
“One of the most empowering parts of ACT is values-based living,” says Dr Steindl. “When people reconnect with their core values, they find energy, meaning, and direction—even when life is hard.”
Evidence and Effectiveness
ACT is supported by a growing body of research and has been shown to be effective for a wide range of mental health issues, including anxiety, depression, OCD, chronic pain, and PTSD. It’s also used in coaching, workplace wellbeing, and personal development contexts.
Its emphasis on mindfulness and values makes it a particularly helpful approach for people who are tired of trying to “fix” themselves and instead want to move forward with a sense of purpose.
Is ACT Right for You?
ACT may be a good fit if you’re:
- Feeling stuck in self-criticism or rumination
- Struggling to control or avoid distressing thoughts and emotions
- Facing difficult life circumstances that can’t be changed
- Wanting to reconnect with what truly matters to you
You don’t need to have everything figured out. ACT starts where you are, gently encouraging exploration, self-compassion, and forward movement.
Final Thoughts
In a world that often tells us to “think positive” or “get over it,” ACT offers a refreshingly honest and compassionate alternative. It helps people build lives of meaning—not by avoiding pain, but by including it as part of the human experience.
“As therapists, we’re not trying to steer people away from their pain—we’re walking alongside them as they take steps toward what matters,” Dr Steindl reflects. “And in that movement, healing happens.”
If you’re curious about ACT or wondering if it might be helpful for you, consider reaching out to a registered psychologist trained in ACT. A meaningful, values-based life might be closer than you think.