ACT (said as one word, not A-C-T) is a mindfulness-based approach that helps you develop psychological flexibility—the ability to stay present with your experience and choose actions that align with your values, even when life gets difficult.

Core Principles of ACT

ACT is based on six core principles:

• Present moment awareness (mindfulness)
• Acceptance of difficult thoughts and feelings
• Cognitive defusion (stepping back from unhelpful thoughts)
• Self-as-context (observing perspective)
• Values clarification (what matters to you)
• Committed action (behaviour change aligned with values)

How ACT Differs from Other Approaches

Rather than trying to eliminate or control difficult thoughts and feelings, ACT teaches you to change your relationship with them. The goal isn’t to feel better, but to live better—to create a rich, meaningful life even when facing challenges.

What ACT Can Help With

• Chronic stress and workplace burnout
• Anxiety and worry
• Depression and low mood
• Chronic pain and illness
• Addiction and substance use
• Relationship difficulties
• Life transitions and uncertainty
• Perfectionism and self-criticism

ACT Techniques and Exercises

ACT uses various experiential exercises and metaphors:

• Mindfulness and present moment exercises
• Values clarification activities
• Defusion techniques for unhelpful thoughts
• Acceptance exercises for difficult emotions
• Behavioural experiments aligned with values
• Metaphors and creative exercises

What to Expect in ACT Therapy

ACT is typically offered as an initial course of 10 sessions, with the option to review whether further support would be helpful depending on your individual needs and goals. The skills developed through ACT are designed to be applied beyond therapy, helping you build psychological flexibility to manage ongoing and future challenges.

Duration and Outcomes

ACT can be effective as both short-term (8-12 sessions) and longer-term therapy. The skills learned in ACT are designed to be used throughout life, helping you build psychological flexibility for ongoing challenges.