A Beginner’s Guide to ACT (Acceptance and Commitment Therapy)

DrAshleyJarvis
4 days ago
2 min read

When life feels overwhelming, many of us get caught in a loop of fighting our thoughts and avoiding uncomfortable feelings. Acceptance and Commitment Therapy (ACT) offers a different approach: instead of trying to eliminate difficult emotions, ACT teaches us how to make space for them while still living a life guided by our values.

If you’re new to ACT, this guide will give you a simple overview and a few starter practices you can begin today.

What Is ACT Therapy?

Acceptance and Commitment Therapy (ACT) is a form of behavioral therapy that focuses on:

Acceptance – Allowing thoughts and feelings to exist without judgment or resistance.
Commitment – Taking actions that align with your personal values.

Instead of chasing happiness by avoiding discomfort, ACT encourages building a rich and meaningful life alongside whatever challenges may show up.

The Core Principles of ACT

ACT is built on six key processes that strengthen psychological flexibility—the ability to adapt, cope, and stay present.

Acceptance – Making room for emotions instead of suppressing them.
Cognitive Defusion – Learning to separate yourself from your thoughts.
Present-Moment Awareness – Grounding yourself in the here and now.
Self-as-Context – Recognizing that you are more than your thoughts or feelings.
Values – Clarifying what matters most to you.
Committed Action – Taking steps guided by your values, even in the face of discomfort.
Find your peace with mindfulness meditation

Starter ACT Techniques You Can Try Today

1. Leaves on a Stream Exercise (Cognitive Defusion)

Visualize sitting by a stream and placing each thought that arises on a floating leaf. Watch it drift by without judgment or attachment. This helps you notice thoughts without getting swept away.

2. Mindful Breathing (Present-Moment Awareness)

Take 2–3 minutes to notice your breath. Pay attention to the rise and fall of your chest or the air moving in and out of your nose. When your mind wanders, gently bring it back. This strengthens your ability to stay grounded in the moment.

3. Values Clarification (Values + Committed Action)

Ask yourself:

What matters most to me in relationships, work, or personal growth?
How do I want to be remembered?
What actions can I take today that reflect those values?

Aligning small daily choices with your values helps create purpose, even in the midst of struggle.

ACT in Daily Life

ACT isn’t about “fixing” yourself—it’s about learning new ways to relate to your thoughts and feelings. By practicing acceptance, grounding yourself in the present, and living according to your values, you can create a more fulfilling and resilient life.

Next Step: Try a Guided Worksheet

If you’d like to take these practices further, I’ve created printable ACT worksheets you can use at home to practice ACT skills—available through CoMentalWellness on Etsy.