Six Core Processes of ACT and How They Can Help You

Acceptance and Commitment Therapy (ACT) is a powerful, evidence-based approach designed to help individuals develop psychological flexibility—the ability to adapt to life’s challenges while staying true to personal values. At Bydand Therapy, we incorporate ACT principles to help clients navigate difficult thoughts and emotions while taking meaningful action toward a fulfilling life.

The foundation of ACT is built on six core processes. These interwoven components work together to support mental well-being, resilience, and purposeful living. Understanding and applying these principles can help you break free from unhelpful patterns and live a more intentional life.

1. Cognitive Defusion: Separating Yourself from Your Thoughts

Many people feel imprisoned by their thoughts, accepting them as absolute truths rather than fleeting mental events. ACT teaches cognitive defusion, a technique that helps individuals step back and observe their thoughts rather than getting entangled in them.

For example, instead of thinking, “I am a failure,” cognitive defusion encourages shifting to, “I am having the thought that I am a failure.” This small change creates distance between you and your thoughts, reducing their power over your emotions and actions.

Defusion techniques may include:

• Repeating a distressing thought aloud until it loses its intensity.
• Imagining thoughts as leaves floating down a river, allowing them to drift away.
• Using humor to reduce the seriousness of negative thoughts.

By practicing cognitive defusion, you gain the ability to respond to thoughts with greater objectivity and flexibility, rather than reacting impulsively based on distorted beliefs.

2. Acceptance: Making Peace with Discomfort

Many people try to control, suppress, or avoid painful emotions. Unfortunately, this struggle often amplifies distress rather than alleviating it. ACT emphasizes acceptance—allowing uncomfortable feelings to exist without unnecessary resistance.

Acceptance doesn’t mean resignation or passivity; rather, it’s about making room for emotions without letting them dictate your choices. When you accept discomfort as a natural part of life, you free up mental energy to focus on actions that truly matter.

Ways to practice acceptance include:

• Observing emotions without trying to push them away.
• Naming emotions without judgment (e.g., “I notice sadness” rather than “I shouldn’t feel this way”).
• Using deep breathing to sit with discomfort instead of reacting to it.

By embracing acceptance, you can navigate life’s challenges without being overwhelmed by them.

3. Present-Moment Awareness: Cultivating Mindfulness

Mindfulness is a core element of ACT. It involves consciously engaging with the present moment rather than getting lost in worries about the past or future. Many people spend much of their time on autopilot, missing out on the richness of their experiences.

Practicing present-moment awareness helps you:

• Increase focus and engagement in daily life.
• Reduce stress by grounding yourself in what is happening now.
• Respond more thoughtfully to challenges instead of reacting impulsively.

Simple mindfulness practices include:

• Paying attention to your breath.
• Engaging your senses (e.g., noticing sounds, textures, and colors around you).
• Practicing nonjudgmental awareness of your thoughts and feelings.

By cultivating mindfulness, you develop the ability to make intentional choices rather than being swept away by automatic reactions.

4. Self-as-Context: Recognizing You Are More Than Your Thoughts

A key distinction in ACT is the difference between the “thinking self” and the “observing self.” The thinking self generates thoughts, emotions, and judgments, while the observing self is the part of you that can step back and notice these experiences.

By understanding that you are not defined by your thoughts and emotions, you gain a greater sense of psychological flexibility. This shift helps you respond to life’s challenges with more self-compassion and resilience.

Techniques for strengthening self-as-context include:

• Visualizing yourself as the sky and your thoughts as passing clouds.
• Reflecting on moments of awareness where you observe your own experiences without attachment.
• Practicing perspective-taking to recognize that thoughts are transient.

When you develop self-as-context, you become less entangled in your internal struggles and more focused on meaningful action.

5. Values Identification: Clarifying What Truly Matters

What do you want your life to stand for? What qualities define the person you aspire to be? ACT emphasizes identifying and committing to personal values—core principles that guide your actions and decisions.

Common values include:

• Connection (e.g., nurturing relationships, fostering community).
• Growth (e.g., learning, personal development).
• Integrity (e.g., acting in alignment with moral principles).
• Contribution (e.g., helping others, making a difference).

Unlike short-term goals, values provide a compass for decision-making. They remain constant, even when circumstances change. Identifying your values helps you prioritize meaningful actions and create a life that reflects what truly matters to you.

6. Committed Action: Taking Steps Toward a Fulfilling Life

Once you have clarified your values, the next step is taking action. Committed action involves making choices aligned with your values, even when faced with discomfort or fear.

Key aspects of committed action include:

• Setting specific, realistic goals based on your values.
• Breaking goals into manageable steps.
• Developing resilience to persist despite obstacles.

For example, if one of your values is connection, a committed action might be reaching out to a friend regularly, even if social anxiety makes it challenging. If growth is a core value, committed action could involve enrolling in a class or starting a new hobby.

Small, consistent actions build momentum, leading to meaningful change over time.

Putting It All Together: A Path to Psychological Flexibility

ACT’s six core processes work together to help individuals develop psychological flexibility—the ability to navigate life’s ups and downs while staying aligned with personal values. Rather than getting caught in cycles of avoidance, self-judgment, or emotional struggle, ACT teaches skills for embracing experiences fully and making empowered choices.

By integrating cognitive defusion, acceptance, mindfulness, self-as-context, values identification, and committed action, you can create a life driven by meaning rather than fear.

At Bydand Therapy, we help individuals apply these principles in therapy to build resilience, manage anxiety, overcome self-doubt, and cultivate a fulfilling life.

Ready to Take the Next Step?

Curious about how ACT can support your personal growth? Let’s talk.

If you’re in Wyoming or California and seeking telehealth psychotherapy, Bydand Therapy offers hour-long sessions tailored to your needs. If you’re outside these states, we also provide international coaching through Bowen Family Systems, helping individuals break free from reactive cycles, build resilience, and deepen self-awareness.

Reach out today to explore how we can work together toward a more meaningful and intentional life.