Acceptance & Commitment Therapy
ACT
Stop fighting your inner experience. Move toward what matters anyway.
Wellness tool — not medical care. In a crisis, call 911 or 988. More resources.
What ACT helps with
- •Accept difficult thoughts and feelings without fighting them
- •Clarify what truly matters to you
- •Take meaningful action toward your values
- •Build psychological flexibility
- •Live a more purposeful life
Try a practice
Defusion: Thank your mind
When a harsh thought shows up ("I'm not good enough"), say internally: "Thank you, mind." You don't have to argue with it or believe it — just notice it as a thought passing through.
Values check
Ask: "If today went exactly the way I wanted, what kind of person would I have been?" Pick one tiny action that points in that direction — and do it.
The passenger on the bus
Imagine you're driving a bus. Difficult thoughts are noisy passengers. You can't kick them off — but you choose where the bus goes. Keep driving toward what matters.
Accept · Choose · Commit
Accept what's here right now. Choose a direction (your values). Commit to one small action. Repeat.