Acceptance and Commitment Therapy (ACT): A Different Approach to Mental Wellbeing

Article by Lily Zhu

When life gets tough, many of us instinctively try to fight or get rid of difficult thoughts and emotions. But what if there was another way—one that didn’t require winning a battle against our own minds? Acceptance and Commitment Therapy (ACT) is a psychological approach that helps people lead meaningful lives, even in the face of challenges.  

What is ACT?

ACT (pronounced as the word "act") is a form of therapy that helps people develop psychological flexibility—the ability to be open to thoughts and feelings while staying committed to actions that align with personal values. Instead of trying to control or eliminate painful emotions, ACT encourages **acceptance** and helps people take meaningful steps toward the life they want to live.  

Six Core Principles of ACT

ACT is built on six key processes that help individuals develop psychological flexibility:  

1. Cognitive Defusion

Learning to see thoughts for what they are—just thoughts—rather than absolute truths. Instead of getting stuck in negative thinking, ACT helps people gain distance from unhelpful thoughts. 

Example: Instead of “I’m a failure,” a person might reframe it as “I’m having the thought that I’m a failure.” This small shift reduces the thought’s power.  

2. Acceptance

Allowing thoughts and emotions to exist without trying to suppress or control them. Struggling against uncomfortable feelings often makes them stronger, whereas accepting them can make them easier to manage.  

Example: Rather than avoiding anxiety, ACT teaches people to acknowledge it and move forward despite it.  

3. Being Present (Mindfulness)

Focusing on the present moment rather than getting lost in regrets about the past or worries about the future. This helps people engage more fully with their experiences.  

4. Self-as-Context

Recognising that we are not our thoughts or emotions. There is a "self" that observes our experiences rather than being defined by them.  

Example: You are not "an anxious person"—you are someone **experiencing anxiety**, which is just one part of your life.  

5. Values

Identifying what truly matters to you and using these values as a guide for decision-making.  

Example: If family is a core value, a person might choose to spend quality time with loved ones, even if they feel anxious or tired.  

6. Committed Action

Taking meaningful steps toward a fulfilling life, even when faced with challenges. Instead of waiting until they "feel better," ACT encourages people to act based on their values.  

Why ACT Matters

ACT offers a fresh perspective: instead of seeing pain as something to eliminate, it teaches us to make space for it while still pursuing what truly matters. Life is full of challenges, but we don’t have to wait for the “perfect” conditions to start living meaningfully.  

By accepting what we cannot change and committing to actions that reflect our values, we can move toward a life that feels **authentic, purposeful, and fulfilling**.  

Would you like to learn more? Start by paying attention to your own thoughts and feelings without judgment—and ask yourself: What kind of life do I want to build?