Acceptance and commitment therapy (ACT)

Acceptance and commitment therapy (ACT) is a skills-based talk therapy. It helps you accept your thoughts and feelings and make choices that match your values and goals.

Many people try to avoid or control uncomfortable thoughts and emotions. In ACT, you learn to allow these feelings to be there without letting them define who you are. You also learn skills to help you make choices based on what matters to you, even when difficult thoughts and feelings show up.

What to expect during ACT

ACT usually starts with an intake or assessment where you talk with your therapist about who you are, what matters to you and what you want in life. This helps you and your therapist understand your values and create a shared plan for your therapy.

Sessions are often held weekly and focus on six core skills that can help you accept and manage difficult thoughts and feelings. The skills support:

Accepting difficult thoughts and feelings instead of fighting them.
Noticing thoughts as simply thoughts, not facts.
Being more present in the moment.
Seeing yourself as more than your thoughts and feelings.
Clarifying what matters most to you.
Taking actions based on your values.

How ACT can help

ACT may help people with symptoms of many mental health concerns, including:

Anxiety disorders
Depression
Obsessive-compulsive disorder (OCD)
Stress
Substance use disorder

ACT may also help people living with chronic pain or long-term health conditions cope with how these affect their daily life.

Benefits of ACT

ACT can help you:

Accept difficult thoughts and feelings without letting them control your actions.
Be kinder and truer to yourself.
Understand and live by your values.
Build long-term skills to help manage difficult emotions, situations and experiences.

Find the right care for you

Caring, personalized support for your mental health. Connect with a mental health professional and get started today.

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Footnotes

Anusuya SP, Gayatridevi S. Acceptance and commitment therapy and psychological well-being: A narrative review. Cureus. 2025.

Association for Contextual Behavioral Science, ACT. Accessed May 19, 2026.

Cleveland Clinic, Acceptance and Commitment Therapy (ACT): What It Is. September 30, 2024.

PLOS Mental Health, Acceptance and commitment therapy (ACT)-based programs for reducing symptoms of depression, anxiety and/or stress applied to the educational context: An exploratory review. May 7, 2026.

PMC, Efficacy of Internet-Based Acceptance and Commitment Therapy for Depressive Symptoms, Anxiety, Stress, Psychological Distress, and Quality of Life: Systematic Review and Meta-analysis. December 9, 2022.

Simply Psychology, Acceptance And Commitment Therapy (ACT). April 22, 2024.