Acceptance and Commitment Therapy (ACT)
Therapy approaches
What is acceptance and commitment therapy (ACT)?
Acceptance and commitment therapy, or ACT, helps you build a healthy relationship with your thoughts and emotions. It also helps you live a life that fits what matters most to you.
A main idea in ACT is that you do not have to get rid of uncomfortable emotions, negative thoughts, or hard experiences before you move forward. You can acknowledge them, make room for them, and still take meaningful steps toward your goals.
The six core principles of ACT
ACT is built around six principles: acceptance, cognitive diffusion, being present, self as context, values clarification, and committed action.
Together, these principles help you accept difficult emotions, see that thoughts are not always facts, stay connected to the present moment, and name what is truly important to you.
Psychological flexibility
A major goal of ACT is psychological flexibility. It means you can experience uncomfortable thoughts and emotions without letting them completely dictate your behavior or your decisions.
Here is an example. Someone with social anxiety may think, “Nobody is going to like me,” or “I am going to embarrass myself.” ACT helps that person notice those thoughts without automatically believing them. The thoughts then lose their power to block meaningful social connection.
What ACT helps with
ACT can help with anxiety, depression, OCD, trauma-related symptoms, stress, low self-esteem, and relationship difficulties.
It is especially helpful if you avoid uncomfortable emotions, worry a lot, use negative self-talk, struggle with perfectionism, or feel stuck in certain patterns. Therapists adapt ACT to each person’s age and needs. At Dayrise, we offer it to teens ages 12 and up and to adults.
What an ACT session looks like
ACT sessions are collaborative and hands-on. There is still room for open conversation and emotional processing. Sessions also often include activities, guided exercises, mindfulness, and practical skill building.
The first sessions
In the first few sessions, you explore your current challenges. You and your therapist look for patterns of avoiding or struggling with difficult emotions. You also begin to name your personal values and your treatment goals.
As therapy goes on
Your therapist may add exercises on acceptance, cognitive diffusion, mindfulness, and values-based decision-making.
Practice between sessions
You play an active role in ACT. Your therapist may ask you to practice a skill outside of session, like a homework assignment. The next week, you reflect on how it went.
How ACT differs from CBT
ACT focuses less on changing or removing negative thoughts. It focuses more on changing your relationship with those thoughts.
A CBT therapist might help you identify a negative thought and test whether it is accurate. An ACT therapist might help you notice that you are having the thought, without needing to believe it or act on it. It is about creating awareness and being present. Read more about cognitive behavioral therapy (CBT).
ACT also puts a strong emphasis on personal values. Many people wait until they feel better, more confident, or less anxious before they make a change. ACT encourages meaningful action even when uncomfortable feelings are still present.
How to know ACT is working
As treatment goes on, many people notice that they:
- become more aware of their emotions
- handle distress better
- navigate uncomfortable situations with more skill
- spend less time avoiding difficult emotions
- feel less controlled by negative thoughts
- make more intentional decisions
We measure progress by symptom reduction. We also look at whether you are becoming more engaged in meaningful activities, relationships, and goals.
The aim is for you to make decisions based on what matters to you. Anxiety, fear, and negative or depressive thoughts no longer make those decisions for you.
How long ACT takes
The length of treatment varies with your concerns, your goals, your symptom severity, and your progress. Some people benefit from a shorter course. Others benefit from ongoing support.
Common myths about ACT
- Myth: Acceptance means giving up. Acceptance means acknowledging that uncomfortable thoughts and emotions are part of the human experience. You can still make meaningful changes.
- Myth: I need to feel better before I move forward. ACT teaches that you can feel discomfort and still work toward the life you want. Discomfort does not necessarily mean a setback.
- Myth: ACT is right for everyone. The right approach depends on your needs. CBT, DBT, or exposure-based therapy may fit better, and a mix of approaches sometimes helps.
Who may benefit most
ACT may help most if you feel stuck in patterns of avoidance, struggle with uncertainty, have a lot of negative self-talk, or wait until you feel emotionally ready before you make changes.
ACT at Dayrise Wellness
Every Dayrise client has different experiences, needs, and goals. Our therapists can bring ACT principles into your individualized treatment plan, alongside other evidence-based interventions. Therapy does not have to be strictly ACT.
It might include mindfulness exercises, exploring your values, identifying patterns of avoidance, practicing acceptance, or taking small, intentional steps toward your goals. We choose interventions that fit your age and your needs.
You do not have to eliminate every negative thought, overcome every fear, or feel completely confident before you create meaningful change. You can make room for difficult emotions, show up for yourself, pursue your goals, and build a life that reflects what matters most to you.
Meet our therapists in Lombard and Naperville, or meet online across Illinois.
Dayrise Wellness offers therapy for teens ages 12 and up and for adults, with in-person and online options. We are in-network with BlueCross BlueShield PPO, United Healthcare PPO, and Aetna PPO. Book a free consultation. If you are thinking about hurting yourself, call or text 988 now, or call 911 in an emergency.
Co-authored and clinically reviewed by Cyndi Marquez, LPC, Clinical Therapist. Last reviewed November 4, 2026.
ACT: your questions
What is ACT therapy?
Acceptance and commitment therapy (ACT) helps you build a healthy relationship with your thoughts and emotions. You learn to make room for uncomfortable experiences and take steps toward a life that fits what matters most to you.
What are the six core principles of ACT?
The six principles are acceptance, cognitive diffusion, being present, self as context, values clarification, and committed action.
How is ACT different from CBT?
CBT often helps you identify and test a negative thought. ACT helps you notice the thought without needing to believe it or act on it. ACT also puts a strong emphasis on your personal values.
What does ACT help with?
ACT can help with anxiety, depression, OCD, trauma-related symptoms, stress, low self-esteem, and relationship difficulties. It is especially helpful if you avoid uncomfortable emotions, worry a lot, use negative self-talk, struggle with perfectionism, or feel stuck.
What happens in an ACT session?
Sessions are collaborative and hands-on. You talk and process emotions, and you also do activities, guided exercises, and mindfulness. You practice skills between sessions and reflect on them the next week.
How long does ACT take?
It varies with your concerns, goals, symptom severity, and progress. Some people benefit from a shorter course, and others benefit from ongoing support.
Is ACT right for everyone?
No single therapy fits everyone. CBT, DBT, or exposure-based therapy may fit better for some concerns, and a mix of approaches sometimes helps. Your therapist will talk with you about what fits.
Start therapy at Dayrise Wellness
Contact our care coordinators. They will match you with a clinician.