At its core, ACT emphasizes acceptance as a significant part of reducing psychological suffering. An ACT-based therapist will integrate some or all of the following interventions into your treatment:
Identifying your values: ACT therapists believe that emotional discomfort can arise when you act in ways that don't align with your core values. Identifying and clarifying your values is an important part of living more congruently and authentically - this is a big component of ACT.
Cognitive defusion: Cognitive defusion focuses on showing you that thoughts are just thoughts. They are not literal truths, and they do not inherently need to predetermine any specific actions. This, in turn, can reduce negative thinking patterns and help you break difficult behavioural patterns. For example, cognitive defusion focuses on reframing phrases like, I'm completely depressed! to a more external phrase like, I am experiencing intense depressive symptoms right now. Such cognitive shifts can help you broaden your perspective and even embrace more neutrality.
Self as context: This idea is rooted in honouring that you have a unique, special identity. You are also more than just your symptoms, feelings, or thoughts, and none of those have to inherently dictate your actions or personality.
Commitment to action: Commitment to action focuses on acknowledging which actions move you closer to your values and which ones bring you further. Knowing this can orient your goal-setting and help you build a rich and meaningful life.
Present moment contact: ACT focuses on enjoying the virtues of the here and now through various mindfulness exercises. The more you can be mindful, the less anxious you will likely feel.