Table of ContentsView AllTable of ContentsWhat Is ACT?TechniquesBenefitsCostFrequently Asked Questions

Table of ContentsView All

View All

Table of Contents

What Is ACT?

Techniques

Benefits

Cost

Frequently Asked Questions

This technique is action-oriented and focuses onmindfulness, staying present, and behavior change without first changing or eliminating uncomfortable thoughts and feelings.

This article will discuss how ACT works, what conditions it can help with, benefits, risks, costs, and more.

FatCamera/ Getty Images

Client meeting with a therapist to discuss their mental health.

Acceptance and commitment therapy (ACT) is a type of counseling and psychological intervention that combines mindfulness, acceptance, and behavior change strategies.ACT suggests a person is capable of changing their behaviors without first changing or eliminating their thoughts and feelings. It can be applied to a variety of conditions and is process-focused and flexible to the needs of the person.

ACT operates under the philosophy that change in action can occur before a change in thought patterns. Rather than fighting to control or eliminate unwanted, uncomfortable, or distorted thoughts and feelings, a person can simply observe the thought or feeling, accept what they cannot change, and commit to actions that make their lives better.

In essence, ACT helps people to accept that painful thoughts and feelings can co-exist alongside healthy behavior change and improved quality of life.

How It Works

What Is Psychological Flexibility?

The six core processes are:

What ACT Can Help With

Research has shown that ACT can help with a variety of mental conditions including:

ACT Can Be Beneficial To AnyoneWhile ACT has been shown to be effective in addressing certain psychological conditions, it was developed to be utilized to strengthen the six core skills listed above. These skills can help anyone who is facing difficulties in their life.By increasing psychological flexibility and continuing to work towards valued goals, a person may have greater satisfaction with life despite any mental, physical, or situational challenge.

ACT Can Be Beneficial To Anyone

While ACT has been shown to be effective in addressing certain psychological conditions, it was developed to be utilized to strengthen the six core skills listed above. These skills can help anyone who is facing difficulties in their life.By increasing psychological flexibility and continuing to work towards valued goals, a person may have greater satisfaction with life despite any mental, physical, or situational challenge.

While ACT has been shown to be effective in addressing certain psychological conditions, it was developed to be utilized to strengthen the six core skills listed above. These skills can help anyone who is facing difficulties in their life.

By increasing psychological flexibility and continuing to work towards valued goals, a person may have greater satisfaction with life despite any mental, physical, or situational challenge.

There is not a specific set of techniques used in ACT. Instead, the therapist applies general strategies flexibly using an ACT approach. With an ACT approach, a variety of cognitive and behavioral exercises are used to guide the person to strengthen the six core skills related to psychological flexibility. These may be tailored based on what psychological conditions the person wishes to address, or is tailored to the setting.

For example, ACT protocols can vary from short interventions done in minutes or hours, to those that take many sessions. ACT can also be applied in groups, individual sessions, classroom settings,couples therapy, bibliotherapy, workplace training, and much more.

ACT utilizes clever, creative, and often playful exercises to help a person develop greater awareness of their beliefs, thoughts, and behaviors. It also helps them with determining whether their behaviors are helping to effectively solve the problem and moving one towards their values and goals. Often, metaphors, paradoxes, and experiential exercises are used to apply the six concepts/skills.

Examples of Mindfulness Exercises

Here are some examples of mindfulness exercises that may be used include to strengthen the core skill,cognitive defusion:

More ACT techniques can be found atThe Association for Contextual Behavioral Science.

The goal for ACT is to move from rigid and inflexible thinking to developing psychological flexibility, which is often considered the pinnacle of health and well-being. Research also suggests that developing psychological flexibility leads to many other mental health benefits, healthy behavior changes, and increased adaptability.

The benefits of psychological flexibility includes:

What Is Stress and How Can I Recognize It?

Efficacy

Unfortunately, the psychotherapy such as ACT can generally be expensive, especially if you are uninsured. A single session can range from $65 to upwards of $200, depending on your state and practitioner’s qualifications. You may also seek low-cost services through federally funded health centers, college and university health centers, or inquire if your therapist provides a sliding scale for payment.

6 Free or Low-Cost Health Insurance Options

When to Talk to Your DoctorIf you are currently facing a difficult life change, struggling withmental health or a psychological disorder, or simply looking for ways to enhance your quality of life, speak with your trusted healthcare professional about whether you can benefit from ACT.

When to Talk to Your Doctor

If you are currently facing a difficult life change, struggling withmental health or a psychological disorder, or simply looking for ways to enhance your quality of life, speak with your trusted healthcare professional about whether you can benefit from ACT.

Summary

You do not have to be diagnosed with a psychological disorder to benefit from ACT. ACT techniques can be applied to any life problems such as anxiety, depression, PTSD, substance use disorder, chronic pain, psychosis, eating problems, or stress.

A Word From Verywell

Beginning therapy can feel like a daunting task, especially if you are struggling with an illness, mental health concern, or stressful life event. Acceptance and commitment therapy can be a more approachable type of therapy, as it is flexible and has been proven effective for people going through all kinds of experiences.

If you are interested in starting ACT, reach out to your healthcare provider and/or your insurance company. They can assist you in finding a qualifiedmental health professionalthat can help you with your journey.

Depending on the protocol used, type of setting, and goals of the client(s), the duration of ACT can vary from short interventions done in minutes or hours, to those that take many sessions.

There are five major approaches to therapy: Psychoanalysis, behavior therapy, cognitive therapy, humanistic therapy, and integrative therapy. Each major approach has subcategories.Learn MoreTypes of Therapy for Mental Health

There are five major approaches to therapy: Psychoanalysis, behavior therapy, cognitive therapy, humanistic therapy, and integrative therapy. Each major approach has subcategories.

Learn MoreTypes of Therapy for Mental Health

Learn MoreHow To Get Help Paying for Health Insurance

9 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.American Psychological Association.Acceptance and commitment therapy.Doorley JD, Goodman FR, Kelso KC, Kashdan TB.Psychological flexibility: What we know, what we do not know, and what we think we know.Soc Personal Psychol Compass. 2020;14(12):1-11. doi:10.1111/spc3.12566Zhang CQ, Leeming E, Smith P, Chung PK, Hagger MS, Hayes SC.Acceptance and commitment therapy for health behavior change: a contextually-driven approach.Front Psychol. 2018;8:2350. doi: 10.3389/fpsyg.2017.02350Kashdan TB.Psychological flexibility as a fundamental aspect of health.Clin Psychol Rev. 2010;30(7):865-878. doi:10.1016/j.cpr.2010.03.001Dindo L, Van Liew JR, Arch JJ.Acceptance and commitment therapy: a transdiagnostic behavioral intervention for mental health and medical conditions.Neurotherapeutics. 2017;14(3):546-553. doi:10.1007/s13311-017-0521-3Association for Contextual Behavioral Science.Treatment manuals and protocols.Hayes SC, Levin ME, Plumb-Vilardaga J, Villatte JL, Pistorello J.Acceptance and commitment therapy and contextual behavioral science: examining the progress of a distinctive model of behavioral and cognitive therapy.Behav Ther. 2013;44(2):180-198. doi:10.1016/j.beth.2009.08.002Association for Contextual Behavioral Science.State of ACT evidence.Anxiety & Depression Association of America.Low cost treatment.

9 Sources

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.American Psychological Association.Acceptance and commitment therapy.Doorley JD, Goodman FR, Kelso KC, Kashdan TB.Psychological flexibility: What we know, what we do not know, and what we think we know.Soc Personal Psychol Compass. 2020;14(12):1-11. doi:10.1111/spc3.12566Zhang CQ, Leeming E, Smith P, Chung PK, Hagger MS, Hayes SC.Acceptance and commitment therapy for health behavior change: a contextually-driven approach.Front Psychol. 2018;8:2350. doi: 10.3389/fpsyg.2017.02350Kashdan TB.Psychological flexibility as a fundamental aspect of health.Clin Psychol Rev. 2010;30(7):865-878. doi:10.1016/j.cpr.2010.03.001Dindo L, Van Liew JR, Arch JJ.Acceptance and commitment therapy: a transdiagnostic behavioral intervention for mental health and medical conditions.Neurotherapeutics. 2017;14(3):546-553. doi:10.1007/s13311-017-0521-3Association for Contextual Behavioral Science.Treatment manuals and protocols.Hayes SC, Levin ME, Plumb-Vilardaga J, Villatte JL, Pistorello J.Acceptance and commitment therapy and contextual behavioral science: examining the progress of a distinctive model of behavioral and cognitive therapy.Behav Ther. 2013;44(2):180-198. doi:10.1016/j.beth.2009.08.002Association for Contextual Behavioral Science.State of ACT evidence.Anxiety & Depression Association of America.Low cost treatment.

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

American Psychological Association.Acceptance and commitment therapy.Doorley JD, Goodman FR, Kelso KC, Kashdan TB.Psychological flexibility: What we know, what we do not know, and what we think we know.Soc Personal Psychol Compass. 2020;14(12):1-11. doi:10.1111/spc3.12566Zhang CQ, Leeming E, Smith P, Chung PK, Hagger MS, Hayes SC.Acceptance and commitment therapy for health behavior change: a contextually-driven approach.Front Psychol. 2018;8:2350. doi: 10.3389/fpsyg.2017.02350Kashdan TB.Psychological flexibility as a fundamental aspect of health.Clin Psychol Rev. 2010;30(7):865-878. doi:10.1016/j.cpr.2010.03.001Dindo L, Van Liew JR, Arch JJ.Acceptance and commitment therapy: a transdiagnostic behavioral intervention for mental health and medical conditions.Neurotherapeutics. 2017;14(3):546-553. doi:10.1007/s13311-017-0521-3Association for Contextual Behavioral Science.Treatment manuals and protocols.Hayes SC, Levin ME, Plumb-Vilardaga J, Villatte JL, Pistorello J.Acceptance and commitment therapy and contextual behavioral science: examining the progress of a distinctive model of behavioral and cognitive therapy.Behav Ther. 2013;44(2):180-198. doi:10.1016/j.beth.2009.08.002Association for Contextual Behavioral Science.State of ACT evidence.Anxiety & Depression Association of America.Low cost treatment.

American Psychological Association.Acceptance and commitment therapy.

Doorley JD, Goodman FR, Kelso KC, Kashdan TB.Psychological flexibility: What we know, what we do not know, and what we think we know.Soc Personal Psychol Compass. 2020;14(12):1-11. doi:10.1111/spc3.12566

Zhang CQ, Leeming E, Smith P, Chung PK, Hagger MS, Hayes SC.Acceptance and commitment therapy for health behavior change: a contextually-driven approach.Front Psychol. 2018;8:2350. doi: 10.3389/fpsyg.2017.02350

Kashdan TB.Psychological flexibility as a fundamental aspect of health.Clin Psychol Rev. 2010;30(7):865-878. doi:10.1016/j.cpr.2010.03.001

Dindo L, Van Liew JR, Arch JJ.Acceptance and commitment therapy: a transdiagnostic behavioral intervention for mental health and medical conditions.Neurotherapeutics. 2017;14(3):546-553. doi:10.1007/s13311-017-0521-3

Association for Contextual Behavioral Science.Treatment manuals and protocols.

Hayes SC, Levin ME, Plumb-Vilardaga J, Villatte JL, Pistorello J.Acceptance and commitment therapy and contextual behavioral science: examining the progress of a distinctive model of behavioral and cognitive therapy.Behav Ther. 2013;44(2):180-198. doi:10.1016/j.beth.2009.08.002

Association for Contextual Behavioral Science.State of ACT evidence.

Anxiety & Depression Association of America.Low cost treatment.

Meet Our Medical Expert Board

Share Feedback

Was this page helpful?Thanks for your feedback!What is your feedback?OtherHelpfulReport an ErrorSubmit

Was this page helpful?

Thanks for your feedback!

What is your feedback?OtherHelpfulReport an ErrorSubmit

What is your feedback?