01/27/2026
Acceptance and Commitment Therapy (ACT) is an evidence-based approach that focuses on building psychological flexibility—the ability to stay present, open up to difficult thoughts and emotions, and take action guided by personal values.
There are 6 core processes in ACT to help individuals achieve this:
1. Acceptance
Acceptance refers to allowing thoughts and emotions to exist as they are, rather than attempting to suppress, avoid, or change them.
2. Cognitive Defusion
Cognitive defusion involves creating distance from unhelpful thoughts and emotions and altering how one responds to them, reducing their negative impact. Strategies may include noticing thoughts without evaluation, putting thoughts to music, or naming automatic reactions.
3. Present-Moment Awareness
Being present emphasizes mindful attention to the here and now. By observing thoughts and feelings without judgment or resistance, individuals can engage more fully with their experiences and support meaningful behavior change.
4. Self-as-Context
Self-as-context broadens the concept of identity by recognizing that a person is not defined solely by their thoughts, emotions, or past experiences, but is the observer of them.
5. Values
Values involve identifying what truly matters across different areas of life and choosing actions that reflect those principles, rather than being driven by avoidance of discomfort or external pressures.
6. Committed Action
Committed action centers on taking purposeful steps that align with personal values. This can include setting goals, practicing new skills, and approaching challenging situations in service of meaningful change.
By learning to accept internal experiences while actively shifting behavior, individuals can gradually transform their emotional responses and overall outlook. Over time, this supports greater resilience, meaning, and well-being.
