What Is Acceptance and Commitment Therapy?

ACT is a form of psychological therapy that uses acceptance, mindfulness and behaviour-change strategies.

It encourages people to notice their thoughts and emotions without automatically treating them as instructions or facts. At the same time, it helps them identify what matters to them and take practical steps towards a meaningful life.

For example, someone who experiences anxiety about social situations might repeatedly avoid meeting people to escape discomfort. Although avoidance may provide temporary relief, it can also prevent them from developing relationships they value.

ACT may help that person acknowledge their anxiety while gradually taking manageable steps towards social connection.

The goal is not to force yourself to feel comfortable in every situation. It is to develop more flexibility in how you respond to your internal experiences.

What Can ACT Therapy Help With?

ACT has been studied and used for a range of psychological and health-related concerns. Depending on the person and the treatment plan, it may be considered for:

• Anxiety: Learning to respond differently to anxious thoughts and feelings.
• Stress: Developing greater awareness of emotional reactions and choosing constructive responses.
• Persistent worry: Recognising when thoughts dominate attention and practising ways to reconnect with the present.
• Life transitions: Clarifying personal priorities when facing uncertainty or change.
• Avoidance patterns: Exploring how attempts to escape discomfort may interfere with important activities.
• Values-based goals: Taking practical steps towards relationships, work, personal growth or other meaningful areas of life.

ACT is not suitable for every person or every concern. A qualified practitioner can discuss whether it may be an appropriate option.

The Six Core Processes of ACT

ACT is commonly explained through six interconnected processes that support psychological flexibility.

1. Acceptance

Acceptance means making room for uncomfortable thoughts, feelings and sensations rather than continually fighting to eliminate them.

It does not mean approving of a difficult situation or giving up on change. It means learning to respond to internal experiences with greater openness.

2. Cognitive Defusion

Cognitive defusion involves recognising thoughts as mental events rather than unquestionable truths.

For example, instead of automatically accepting “I will never succeed,” you might notice, “I am having the thought that I will never succeed.”

This small shift can create space to decide how you want to respond.

3. Being Present

ACT encourages awareness of the present moment rather than becoming completely absorbed in regrets about the past or predictions about the future.

Mindfulness exercises may help you notice what is happening around you and within you without immediately reacting.

4. Self-as-Context

This process involves developing a broader perspective on yourself. You are more than any single thought, emotion, experience or label.

Recognising this can help you relate to difficult experiences without allowing them to define your entire identity.

5. Values

Values are the personal qualities and principles that guide how you want to live.

Examples might include being a supportive parent, maintaining meaningful relationships, acting with integrity or contributing to your community.

Values are different from goals: a goal can be completed, while a value can continue to guide your choices over time.

6. Committed Action

Committed action means taking practical steps consistent with your values, even when uncomfortable feelings are present.

These steps can be small and realistic. Progress involves repeatedly practising actions that matter rather than waiting for every difficult emotion to disappear.

ACT Therapy vs CBT: What Is the Difference?

ACT and cognitive behavioural therapy (CBT) share some principles, and both can involve practical exercises and changes in behaviour.

Traditional CBT often places emphasis on identifying and evaluating unhelpful thinking patterns and changing behaviours that contribute to distress.

ACT places particular emphasis on changing your relationship with thoughts and feelings, developing acceptance and acting in line with personal values.

The approaches can overlap, and neither is automatically better for everyone. The most suitable option depends on your circumstances, goals and the practitioner’s assessment.

What Happens During ACT Therapy Sessions?

ACT sessions generally begin with a discussion of your current concerns and what you would like to change.

Your therapist may help you identify patterns of avoidance, explore what matters most to you and practise exercises involving mindfulness or cognitive defusion.

You may also work on specific, achievable actions that align with your values between sessions.

For example, if maintaining relationships is important to you but anxiety makes social contact difficult, you might develop a gradual plan for reconnecting with others.

The work is collaborative, and the pace should reflect your circumstances and treatment goals.

How to Find ACT Therapy in Australia

When considering ACT therapy, look for a practitioner with relevant professional qualifications and specific training or experience in Acceptance and Commitment Therapy.

Ask how they use ACT, what sessions involve and how progress will be reviewed. You can also discuss online or face-to-face options, fees and whether the approach suits your needs.

Explore our ACT therapy services in Australia to learn more about the approach and the support available.