What is Acceptance and Commitment Therapy (ACT)?
Acceptance and Commitment Therapy (ACT) is related to CBT, and is often called a "third wave" or "new wave" CBT approach. Like CBT, this therapy is concerned with the relationship between thoughts, feelings, and behaviors, and how each component influences each other.. However, unlike most other therapeutic approaches, rather than trying to change distressing thoughts or beliefs, in ACT, the goal is to change how you relate to them. By accepting painful thoughts and emotions fully and learning how to create some mental distance from them, people often find they can respond more flexibly, stay grounded in the present, and, most importantly, take action and live the life they want, even in the face of distress and discomfort. ACT therapists believe the effort to control thoughts and emotions, rather than accept them, can actually make someone even more stuck in their thinking and pain. Therefore, by focusing on changing the relationship we have with negative thoughts, it can begin to strip them of the power they hold over us. With a combination of mindfulness strategies and value-based behavioral change techniques, ACT helps reduce suffering, increase resilience, and supports a life that feels more purposeful and fulfilling.
ACT has been shown to be effective for a wide range of concerns, including anxiety, OCD, depression, trauma, chronic pain, substance use, and stress-related conditions. It is a dynamic, active therapy that can help you strengthen resilience, build healthier relationships with your emotions, and create a life that feels truly meaningful.
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How Does ACT Work?
At the heart of ACT is the concept of psychological flexibility. Psychological flexibility means being open to experiencing a full range of emotions, thoughts, and memories without getting stuck or overwhelmed by them. It’s the ability to make choices based on your values, even when you're in distress and it’s uncomfortable or hard.
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Key Techniques in ACT Therapy
- Acceptance: Learning to allow unwanted thoughts and feelings to be present without trying to fight, avoid, or control them.
- Cognitive Defusion: Developing distance from your thoughts by seeing them for what they are—simply words or images in your mind—not necessarily truths you must obey.
- Mindfulness (Being Present): Practicing awareness of the present moment, rather than getting caught up in worries about the past or future.
- Self-as-Context: Recognizing that you are not your thoughts, feelings, or experiences—you are the observer of them, and you are more than any one moment.
- Values-based interventions: Identifying your values is a key part of Acceptance and Commitment Therapy (ACT). Values act like a compass, helping you navigate decisions and set meaningful goals. When therapy focuses on what truly matters to you, it becomes easier to stay motivated, even when difficult emotions like anxiety or depression show up.
- Committed Action: Setting goals based on your values and taking steps toward them, even when fear, doubt, or emotional discomfort shows up.
Rather than working against painful feelings, ACT teaches you to make space for them while continuing to move forward in life.
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What to Expect in ACT Therapy
ACT therapy is a highly active and collaborative process. Unlike therapies that may focus mainly on talking or analyzing the past, ACT involves learning and practicing new skills inside and outside of sessions.
Your therapist will help you explore how you respond to difficult thoughts, emotions, and situations. Together, you’ll work to build mindfulness and thought-distancing skills, identify unhelpful patterns like avoidance or perfectionism, and reconnect with what gives your life meaning.
ACT often includes experiential exercises, worksheets, metaphors, mindfulness practices, and real-world behavior experiments. Homework between sessions may involve trying out new coping skills, practicing mindfulness, or taking small, values-based actions.
When to Consider ACT Therapy
ACT may be a good fit if you feel overwhelmed by difficult thoughts or emotions, and find yourself caught in cycles of avoidance or self-criticism. It’s especially helpful when anxiety, depression, or trauma have started to interfere with your ability to live the life you want.
ACT supports individuals who are ready to stop fighting their internal experiences and start focusing on building resilience, connection, and meaning. Rather than offering a quick fix, ACT provides tools to help you move through challenges with greater flexibility and purpose. It can be particularly powerful during times of major transition, grief, health challenges, or when emotional struggles feel deeply rooted and hard to shake.
What Are the Benefits of ACT?
ACT offers a path toward greater emotional well-being by helping you respond more skillfully to distress, rather than getting stuck in it. Over time, ACT can strengthen your ability to face fears, manage stress, and stay connected to what matters most—even when life feels uncertain. Many people find that ACT improves relationships, fosters a stronger sense of self-compassion, and encourages more flexible, values-based decision making.
As you learn to accept and work with your experiences, rather than against them, you may notice a deeper sense of vitality, purpose, and fulfillment in everyday life. ACT doesn’t remove life’s challenges, but it gives you the skills to navigate them with greater strength and authenticity.
What Can ACT Help Treat?
ACT has been widely studied and shown to be effective across a variety of mental health conditions and life challenges. Because ACT focuses on psychological flexibility, rather than symptom elimination alone, it can be adapted to meet the needs of both short-term struggles and longer-term emotional challenges. Its emphasis on acceptance, mindfulness, and values makes it a powerful approach for creating lasting, meaningful change.
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Conditions and Challenges ACT Can Address
Anxiety Disorders: Helps individuals face fears and worries without letting them control actions. Reduces avoidance behaviors that reinforce anxiety.
Depression: Encourages engagement with meaningful activities and reduces the impact of negative thinking patterns without trying to “fix” every thought.
Post-Traumatic Stress Disorder (PTSD): Helps survivors acknowledge painful memories without being overwhelmed, while reconnecting with values like safety, connection, and growth.
Obsessive-Compulsive Disorder (OCD): Supports individuals in moving toward values even when obsessive thoughts or urges arise.
Chronic Pain and Illness: Reduces suffering by helping people live full lives even when physical pain cannot be completely eliminated.
Substance Use and Addiction: Helps individuals notice cravings without acting on them, while reconnecting to reasons for choosing sobriety.
Grief and Loss: Supports the grieving process by helping individuals stay open to pain without shutting down, while honoring important values and memories.
Perfectionism, Self-Criticism, and Low Self-Esteem: Helps individuals break free from rigid self-judgments and create lives based on authenticity rather than fear.
How Long Does ACT Therapy Take?
The length of ACT therapy depends on your unique situation, goals, and needs. Some individuals benefit from short-term treatment (8–16 sessions) focused on specific concerns, like helping you break free from avoidance patterns that keep anxiety going. Others engage in longer-term ACT therapy to work through more complex emotional patterns, trauma, or chronic conditions.
At CBTAA, your therapist will work collaboratively with you to establish goals, track progress, and adjust the therapy plan as needed. ACT is designed to be flexible, meeting you wherever you are in your journey.
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ACT vs. CBT: What's the Difference?
Both Acceptance and Commitment Therapy (ACT) and Cognitive Behavioral Therapy (CBT) are scientifically supported, skills-based treatments—but they differ in important ways.
CBT focuses on identifying and changing distorted thinking patterns. For example, if you believe "I'm a failure," CBT might help you gather evidence to prove that belief wrong and then have you act according to your newly found understanding.
ACT, on the other hand, focuses on changing your relationship to that thought. In ACT, you would notice the thought “I’m a failure” and recognize it as just a thought, not a command or a reflection of your identity. You would practice moving forward with valued actions even while that thought is present, regardless of your emotional state.
Both therapies are highly effective, and many therapists blend techniques based on your individual needs.
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How Do I Find an ACT Therapist in NYC?
Finding the right therapist is an important step toward building a more connected and fulfilling life. When looking for an ACT therapist, consider someone who is trained in Acceptance and Commitment Therapy and experienced in helping individuals develop mindfulness, acceptance, and values-driven action skills. It's also helpful to think about what format works best for you — whether that's in-person sessions, virtual therapy, or a mix of both.
Find an ACT Therapist in NYC at CBTAA
Choosing to begin therapy is a powerful step toward living a more authentic and fulfilling life. ACT doesn’t focus on avoiding pain; it helps you build the skills to move through life’s challenges even while experiencing difficult emotions.
Our experienced clinicians are trained to guide you in developing mindfulness, acceptance, and action skills tailored to your unique goals. If you’re ready to build a life that feels more true to who you are, we’re here to support you.
Schedule a free 15 minute consultation with one of our clinician coordinators to learn more about ACT therapy.
