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Embracing Acceptance and Commitment Therapy (ACT)

Updated: Aug 27

What Is ACT Therapy?

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


  1. Acceptance – Allowing thoughts and feelings to exist without judgment or resistance.

  2. 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.


  1. Acceptance – Making room for emotions instead of suppressing them.

  2. Cognitive Defusion – Learning to separate yourself from your thoughts.

  3. Present-Moment Awareness – Grounding yourself in the here and now.

  4. Self-as-Context – Recognizing that you are more than your thoughts or feelings.

  5. Values – Clarifying what matters most to you.

  6. Committed Action – Taking steps guided by your values, even in the face of discomfort.


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.


The Benefits of Practicing ACT

Engaging with ACT can lead to numerous benefits. Here are a few:


Improved Emotional Resilience

By accepting your thoughts and feelings, you build resilience. You learn that discomfort is a part of life, and you can navigate it without being overwhelmed.


Enhanced Relationships

When you clarify your values, you can communicate them better to others. This leads to deeper connections and more meaningful interactions.


Greater Life Satisfaction

Living in alignment with your values fosters a sense of fulfillment. You start to appreciate the small moments and find joy in everyday experiences.


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.


Conclusion

Acceptance and Commitment Therapy offers a powerful framework for navigating life's challenges. By embracing your thoughts and feelings, you can lead a life that is rich in meaning and aligned with your values. Start today by trying out the techniques mentioned above. Remember, the journey of self-discovery and acceptance is ongoing, but with ACT, you are well-equipped to face whatever comes your way.

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