Key Takeaways
Acceptance and commitment therapy (ACT) teaches people to accept their thoughts, emotions, and circumstances, including things like pain, disappointment, and illness.
ACT is used to manage a wide range of mental and physical health conditions, including depression, chronic pain, and burnout.
With ACT, therapists use activities and interventions to teach people how to cultivate mindfulness, self-awareness, and self-acceptance.
Acceptance and commitment therapy (ACT) helps people change how they respond to difficult thoughts and emotions. Instead of trying to get rid of distress, ACT focuses on accepting inner experiences. It also helps people take action toward what matters most to them. The goal is to build a life that feels meaningful and aligned with personal values.
ACT is available through online therapy. This can make it easier to connect with a trained therapist. Thinking about your goals can help you decide if ACT is the right fit.
What is acceptance and commitment therapy (ACT)?
ACT is a type of therapy that promotes healing and growth through acceptance and mindfulness. ACT teaches people to accept difficult thoughts and feelings instead of trying to control or avoid them.
Instead of feeling let down about inevitable parts of life — like pain, disappointment, and illness — people practicing ACT learn to accept those feelings without judgment and cultivate greater self-awareness and self-compassion.
ACT is founded on six core principles:
Acceptance: This means embracing your thoughts, feelings, and emotions — even the difficult ones — without trying to change them.
Cognitive defusion: By taking a mental step back, you can distance yourself from distressing thoughts and feelings and learn to view them through a more objective lens.
Being present: Shifting your attention away from internal thoughts and feelings can help you remain present and mindful of the moment.
Self-as-context: This concept suggests that our thoughts aren’t absolute truths and that people are more than their emotions, feelings, and experiences.
Values: Identifying your values and what matters in life is an important step in learning to live a meaningful and purposeful life.
Committed action: Once you understand your values, you can prioritize personal growth and healing by setting goals to create positive change.
What conditions can ACT treat?
ACT is an evidence-based solution for managing a wide range of mental and physical health conditions. It teaches people to acknowledge pain and distress while finding ways to cope with situations out of their control. Below are several common reasons that therapists recommend ACT.
Mental health conditions: ACT is used to manage many mental health conditions and concerns, including anxiety, depression, eating disorders, and substance use disorders. Some research suggests that ACT is just as effective as cognitive behavioral therapy (CBT) for treating depression and other mental health conditions.
Physical health issues: ACT is also used to help people who have issues like chronic pain, diabetes, and cancer learn how to manage distress and discomfort.
Burnout and stress: ACT provides people with the skills and tools to manage stress and reduce the risk of burnout associated with work and school. For example, some research shows that ACT can reduce psychological distress in healthcare workers.
What can you expect from ACT?
ACT usually starts with a conversation about your therapy goals. Your therapist will also help you identify your core values. These values guide your goals and choices in therapy. ACT doesn’t focus on getting rid of distress. Instead, it helps you live well even when distress is present.
Each person’s experience with ACT depends on their needs. Most people attend 1-hour sessions over 8 to 16 weeks. Therapists often assign simple exercises between sessions. These help you practice ACT skills in daily life.
ACT can offer several benefits. Many people feel less controlled by their thoughts. Others feel more flexible when emotions show up. ACT can also help people feel more connected to what matters most to them.
ACT uses specific techniques to support these changes, including:
Mindfulness: Staying present instead of getting stuck in your thoughts
Acceptance: Making space for difficult emotions without fighting them
Cognitive defusion: Seeing thoughts as thoughts, not facts to reduce their power
Values work: Identifying what matters most and guide your actions
Values-based action: Taking small, meaningful steps toward the life you want
Some ACT exercises include:
The Life Compass: This worksheet helps you reflect on what’s important and which areas of life need more attention.
Leaves on a Stream: With this mindfulness exercise, you imagine thoughts floating away on leaves. This can help you observe thoughts without judgment.
Together, these tools help build skills you can use outside of therapy and over time.
Clinician's take
With ACT, you don’t have to get rid of difficult thoughts or emotions to move forward. The focus is on helping you build awareness and take meaningful steps — even when things feel hard.
Brandy Chalmers, LPC
Clinical reviewer
Find care with Rula
When it comes to choosing the right type of therapy for your mental health goals, there are many factors to consider. But the first step in finding the right support is getting an accurate diagnosis from a mental health professional.
At Rula, we collaborate with an extensive network of behavioral therapists who are experienced in ACT and many other treatment types. We can help you find the right therapist for your unique needs so that you can receive care via our virtual platform as soon as tomorrow. Plus, we’ll make sure the therapist takes your insurance and is accepting new clients.
About the clinical reviewer
Adrienne Duhon, LCSW
Adrienne has worked in the mental health field for over 10 years across a variety of settings including hospitals, nursing homes, and telehealth. In her current role as a Clinical Quality Specialist at Rula, she supports therapists by providing clinical guidance, documentation support, and peer consultation, with a focus on improving quality of care. She is trained in CBT and specializes in working with people experiencing anxiety, depression, and ADHD.
Adrienne is passionate about mental health because she believes everyone deserves access to compassionate, evidence-based care that helps them thrive and feel supported. Outside of work, she enjoys spending time with her family and taking long walks with her dog.
Rula's editorial process
Rula's editorial team is on a mission to make science-backed mental health insights accessible and practical for every person seeking to better understand or improve mental wellness.
Members of Rula’s clinical leadership team and other expert providers contribute to all published content, offering guidance on themes and insights based on their firsthand experience in the field. Every piece of content is thoroughly reviewed by a clinician before publishing.
