Six Core Processes of ACT and How They Can Help You

Acceptance and Commitment Therapy (ACT) is built around six key processes that help individuals develop psychological flexibility. These processes provide the tools to handle difficult thoughts and emotions while taking meaningful action toward a life that aligns with personal values.

1. Cognitive Defusion

Many people feel trapped by their thoughts, believing them to be absolute truths. ACT teaches cognitive defusion, which helps you step back and see thoughts as just thoughts—passing mental events rather than reality. This reduces their power and influence over your emotions and actions.

2. Acceptance

Instead of fighting or suppressing painful thoughts and emotions, ACT encourages acceptance. This means allowing discomfort to exist without unnecessary struggle, freeing up energy to focus on actions that improve your life.

3. Present Moment Awareness

Mindfulness is a crucial component of ACT. Staying present in the moment allows you to fully experience life as it is, rather than getting lost in worries about the past or future. Practicing present-moment awareness helps you engage with life more fully and make intentional choices.

4. Self-as-Context

ACT differentiates between who you are and the thoughts and feelings you experience. By recognizing that you are not defined by your internal struggles, you can begin to respond to challenges with greater flexibility and self-compassion.

5. Values Identification

What truly matters to you? ACT helps clarify your values—whether that’s relationships, creativity, growth, or contribution—and guides you to make decisions that align with your authentic self.

6. Committed Action

Once values are identified, the next step is taking action. Even small, consistent steps toward a meaningful life are powerful. ACT emphasizes acting according to your values rather than being ruled by short-term fears or discomfort.

Putting It All Together

By integrating these six processes, ACT helps you break free from unhelpful patterns and build a life of meaning and purpose. Instead of getting caught up in endless struggles against thoughts and emotions, you learn to navigate them while still moving forward.

Curious about how these principles can work for you? Let’s talk.

If you’re in Wyoming or California and seeking convenient telehealth psychotherapy, we offer hour-long sessions to support your personal growth and well-being. For those outside these states, we provide international coaching through Bowen Family Systems, helping individuals break free from reactive cycles, build resilience, and cultivate deeper self-understanding. Reach out to explore how we can work together.