ACT is an approach that helps you cope better with difficult thoughts and emotions and build a life closer to your own values – step by step, without the pressure of "I must stop feeling this immediately".

ACT (Acceptance and Commitment Therapy) is an approach built around acceptance and committed action. In the practice of psychological consultations, the point is that you do not fight every thought and emotion, but learn to handle them and do what matters to you.

If that sounds like "accept everything and pretend it's okay" – don't worry. ACT is not about giving up, but about regaining influence over your actions.

What is ACT – in brief

ACT is an approach based on mindfulness and work with values. Rather than asking only "how do I get rid of anxiety?", it more often asks: "how can I live a meaningful life, even if anxiety shows up?".

  • we learn to notice thoughts instead of getting caught up in them,
  • we make room for emotions instead of suppressing them,
  • we return to direction: what is important to me?

How work in ACT looks (6 key areas)

In ACT we often talk about six "skills" that strengthen psychological flexibility:

  • Contact with the present moment (attention here and now),
  • Acceptance (willingness to experience, without struggle),
  • Defusion (stepping back from thoughts),
  • Self as context (the observer's perspective),
  • Values (a life compass),
  • Committed action (small steps despite discomfort).

You do not need to know this "by heart". It is more of a map that we use to choose tools suited to your situation.

Who ACT can be especially helpful for

ACT is a good fit if:

  • you tend to "ruminate" on thoughts and analyse them over and over,
  • you feel that anxiety or stress is steering your decisions,
  • you are stuck in avoidance (putting things off, letting things go, withdrawing),
  • you want to work on the direction of your life, not just "putting out fires".

In the context of this site, it is also worth taking a look at: Stress and anxiety and Low self-esteem.

A mini ACT exercise (to start with)

For 30 seconds, try to finish this sentence in your mind: "I notice that I'm having the thought that…" and only then name your thought.

This is simple defusion: not "I'm hopeless", but "I notice the thought that I'm hopeless". A small difference in words, a big difference in distance.

What a psychological consultation using the ACT approach looks like

At the beginning we sort out your situation and what you want to change. Then we choose tools: mindfulness, work with values, defusion exercises, planning small steps.

If you would like to see what this can look like in practice, take a look at: Services and Contact.

FAQ – ACT therapy: the most common questions

Is ACT "positive thinking"?
No. ACT is not about swapping thoughts "for better ones", but about changing your relationship with thoughts: I notice them, but I do not have to follow them.
Does ACT mean I have to "accept" a difficult situation?
Acceptance in ACT means being willing to experience emotions and thoughts, not agreeing to harm or giving up. This makes it easier to act sensibly.
How will I know that ACT is helping me?
Most often by the fact that you have more choice: fewer automatic reactions, more action in line with your values – even if emotions still show up.
How many sessions are needed?
It depends on the goal and the topic. Some people work for a shorter time on a specific difficulty, others for longer – when the aim is a bigger change in habits and in how they react.

This content is for information purposes only and does not replace an individual medical or psychological consultation.

Natalia Kostusiak, MA – psychologist
Natalia Kostusiak, MA • Psychologist
Author of psychoeducational articles that promote knowledge about mental health.