At iPractice, you work with two psychologists and combine online sessions with in-person appointments at one of our locations. Want to know more? Read about the intake process and treatment options at iPractice, or learn how to find a psychologist who suits you.
ACT
Acceptance and commitment therapy (ACT) is a type of therapy that focuses on six different skills. It teaches you to take a more flexible approach when tackling the problems that you encounter in life. Are you interested to know how this type of therapy works? Read this article to learn more.
What is ACT?
Acceptance and Commitment Therapy (ACT) is a form of therapy that helps you deal more flexibly with difficult thoughts, emotions, and situations. This flexibility is called psychological flexibility.
Psychological flexibility means learning how to handle what happens in your life — even when it’s uncomfortable or painful. Instead of fighting unpleasant thoughts or emotions, ACT teaches you to make space for them (acceptance). At the same time, you focus on what truly matters to you and take steps that align with your values (commitment).
In everyday life, you can’t always prevent or fix unpleasant experiences. Everyone faces setbacks, stress, or uncertainty at times. ACT helps you respond to these challenges in a way that supports you, rather than holding you back.
When dealing with difficult feelings becomes hard, many people (often without realizing it) turn to avoidance — for example by overthinking or imagining worst-case scenarios. This is very human and happens to everyone sometimes. While avoidance may bring short-term relief, it often keeps problems going or makes them feel bigger in the long run.
ACT offers a different approach. You learn to let go of what you can’t control and focus on what you can influence: making choices that match your values and building a meaningful life. This helps strengthen your resilience and enables you to stay on course, even during tough moments.
How ACT works
ACT focuses on six core skills that help you deal more flexibly with life’s challenges. Together with your psychologist, you work on these skills. Collectively, they are known as the ACT hexaflex.
The six core processes of ACT:
- Acceptance – Allowing all emotions to be there, both pleasant and painful, without fighting them.
- Cognitive defusion – Learning to look at your thoughts from a distance, rather than getting completely caught up in them.
- Self-as-context – Viewing your thoughts and feelings from a broader perspective, as if you’re stepping back and observing them.
- Being present – Being aware of the here and now, noticing what happens in your mind, body, and emotions without judgment. Mindfulness exercises can help with this.
- Values – Clarifying what truly matters to you and what gives your life meaning.
- Committed action – Taking intentional steps toward goals that are guided by your values.
Depending on what you’re struggling with, your psychologist will focus on the skills that are most helpful for you.
When ACT is suitable
ACT can be helpful in many different situations and areas of life. It is commonly used for:
- Depression
- Anxiety and panic
- Burnout
- Obsessive-compulsive disorder (OCD)
- Chronic pain
- Stress
- Perfectionism
- Grief and loss
No ACT treatment is the same. Your therapy is tailored to you. Your psychologist will explore questions such as: Where are you getting stuck? Where do you want to go in your life? Which thoughts, feelings, or behaviors are currently holding you back?
ACT is less about analyzing the past and more about actively working with practical exercises to build mental resilience. You’ll learn skills you can apply directly to everyday life. Sessions include metaphors, exercises, practical assignments, and conversations. Because ACT is experiential, you’ll also practice outside of sessions to strengthen your flexibility and resilience.
More information
Do you have questions about what ACT could do for you? Or are you unsure whether it’s the right time to see a psychologist?
-
-
With a referral from your GP, treatment costs are reimbursed by almost all health insurers.
FAQ
What does it mean to be “psychologically flexible”?
Psychological flexibility means making space for difficult emotions without letting them control your life. You stay connected to what matters to you, even when things get tough.
What if I struggle to accept my feelings?
That’s completely normal. Acceptance doesn’t mean liking or approving of your feelings. In ACT, you learn to allow emotions to be there without being overwhelmed by them — step by step, without forcing anything.
Can ACT help if I’ve already had therapy before?
Yes. ACT offers a different perspective. Instead of focusing mainly on solving problems, it emphasizes learning how to deal with what is. Many people find ACT helpful when other therapies haven’t brought enough change.
What’s the difference between ACT and CBT?
ACT is related to other therapies and shares elements with cognitive behavioral therapy (CBT) and mindfulness-based approaches. The main difference is that CBT focuses on changing unhelpful thoughts, while ACT emphasizes observing and accepting thoughts and emotions, rather than trying to change them.
