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What is Acceptance and Commitment Therapy (ACT)? A Guide for Psychological Flexibility

Author: Layla Care, Team Clinical Reviewer: Taylor McAllister, Clinical Product Manager (MSW)
Updated: September 18, 2026 | Read time: 5 min
CONTENTS
Key Takeaways
  • What it is: Acceptance and Commitment Therapy (ACT) is a mindfulness- and values-based approach, considered one of the "third wave" behaviour therapies
  • How it works: ACT centres on accepting difficult thoughts and feelings rather than avoiding them, then committing to actions that align with your personal values
  • The 6 core processes: cognitive defusion, acceptance, present moment awareness, self-as-context, values clarification, and committed action — together, these build what's known as psychological flexibility
  • Psychological flexibility: the ability to stay present with difficult thoughts and feelings, without letting them dictate your behaviour, while still taking action toward what matters to you — this is the central outcome ACT works toward
  • Who it supports: people navigating anxiety, depression, PTSD and trauma-related issues, chronic pain, and substance use concerns
  • What a session looks like: open discussion, mindfulness exercises, values exploration, and building an action plan grounded in what matters to you

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What makes ACT different from other therapy approaches?

In the realm of mental health, finding a treatment approach that resonates with your needs is crucial. One such method gaining prominence is Acceptance and Commitment Therapy (ACT). This innovative therapeutic approach is often considered to be one of the “third waves of behaviour therapies” and offers an evolved perspective on managing mental health concerns, emphasizing acceptance, mindfulness, and the pursuit of values [1, 2]. In this article, we delve into the world of ACT to help you understand its principles, benefits, and how it can transform your journey towards improved well-being.

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What is Acceptance and Commitment Therapy (ACT) and how does it work?

Acceptance and Commitment Therapy (ACT) was developed to address the limitations of traditional cognitive-behavioural approaches by blending mindfulness and behavioural techniques. In ACT, there is a commitment to identifying one’s values and using them as a roadmap for our behaviours and decisions, in order to live our lives in accordance with the values and, as a result, create consistent patterns that help us manage our stress more effectively and live a more fulfilling life.


ACT is also centered around the idea that the avoidance of emotional discomfort can often lead to psychological suffering. Instead of trying to eliminate distressing thoughts or feelings, ACT encourages individuals to accept what they cannot change in their lives, and commit to actions that align with their values to improve their quality of life.

Before we dive in, you may notice that ACT introduces a few new terms that sound unfamiliar at first. Don’t worry, some of these terms may sound clinical at first, but they simply refer to the skills ACT helps people build.

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What are the 6 steps of ACT?

ACT is built upon six core processes: 

  • Cognitive defusion
  • Acceptance
  • Present moment awareness
  • Self-as-context
  • Values clarification
  • Committed action

These processes collectively help individuals build the ability to stay  present in the moment, be open to alternative perspectives, and take effective action in the face of distressing thoughts or emotions. All of these combined skills are known as Psychological Flexibility: the ability to stay present and act on your values even when facing difficult thoughts or emotions. Through mindfulness practices and experiential exercises, individuals learn to distance themselves from their thoughts and develop a healthier relationship with them [3].

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What are the benefits of acceptance and commitment therapy?

ACT offers a range of benefits for mental health, including:

  • Enhanced emotional regulation
  • Reduced avoidance of difficult emotions
  • Improved mindfulness and presence
  • Greater clarity about personal values
  • Increased resilience in the face of challenges

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What mental health concerns does ACT support with?

ACT has proven effective in treating a variety of mental health concerns, including:

  • Anxiety disorders
  • Depression
  • PTSD and trauma-related issues
  • Chronic pain and illness
  • Substance abuse and addiction [4]

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What to expect in a Acceptance and Commitment Therapy session?

In an ACT session, you can anticipate:

  • Open discussions about distressing thoughts and feelings
  • Mindfulness exercises and reflections that build our ability to stay present 
  • Exploration of personal values and goals
  • Creation of an action plan to align behaviours with values

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‍Finding the right support

If you require any immediate support, please reach out to a professional, or click here to explore our crisis and community resources. If you’d like to inquire about finding mental health support that’s right for you, a member of our team is happy to assist you. You can email us at contact@layla.care for any inquiries, or complete our intake form to reach out to a member of our care team.

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References and external links

[1] Hayes, S.C. (2004). Acceptance and commitment therapy, relational frame theory, and the third wave of behavior therapy. BehaviourTherapy, 35, 639–665.

[2] Hayes, S. C., Luoma, J. B., Bond, F. W., Masuda, A., & Lillis, J. (2006). Acceptance and commitment therapy: Model, processes and outcomes. Behaviour research and therapy, 44(1), 1-25.

[3] Wilson, K. G., & Murrell, A. R. (2004). Values work in acceptance and commitment therapy. Mindfulness and acceptance: Expanding the cognitive-behavioral tradition, 120-151.

[4] Gloster, A. T., Walder, N., Levin, M. E., Twohig, M. P., & Karekla, M. (2020). The empirical status of acceptance and commitment therapy: A review of meta-analyses. Journal of Contextual Behavioral Science, 18, 181-192.

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