Living Your Values with ACT

“Thoughts are like lenses through which we look at our world.” - Steven C. Hayes, Get Out of Your Mind and Into Your Life: The New Acceptance and Commitment Therapy

In a world that often tells us to "think positive" or "get over it," Acceptance and Commitment Therapy (ACT) offers something refreshingly different: a compassionate, grounded approach to living a meaningful life—even in the presence of pain.

ACT (pronounced like the word “act”) is a part of the “third-wave” of cognitive behavioral therapy. What makes it “third-wave” is that it is a mindfulness-based approach to thelping individuals stop fighting their internal experiences and start moving toward what truly matters. Instead of trying to directly counter or eliminate difficult thoughts or emotions, ACT teaches us how to relate to them differently—so they no longer hold us back.

At the heart of ACT is a simple yet profound idea: you can’t always control what shows up inside your mind, but you can choose how to respond.

ACT is built on six core processes (i.e., the ‘Hexaflex’):

1. Acceptance – Making room for uncomfortable thoughts, feelings, and sensations instead of resisting them.

2. Contact with the Present Moment – Grounding ourselves in the here and now, rather than getting stuck in the past or worrying about the future.

3. Cognitive Defusion – Learning to see thoughts as just thoughts—not truths, commands, or threats.

4. Self-as-Context – Noticing that you are not your thoughts or emotions, but the one observing them.

5. Values – Clarifying what truly matters to you in life.

6. Committed Action – Taking steps, large or small, that align with your values—even when it’s uncomfortable.
   

Unlike traditional cognitive-behavioral therapy, which focuses on changing negative thoughts, ACT emphasizes psychological flexibility—your ability to stay open, stay present, and act in accordance with your values.

ACT doesn’t promise a life free of stress, grief, or fear. Instead, it offers tools to help you show up fully—whether you're anxious, stuck, grieving, or uncertain—and still move in the direction of the life you want to live.

For example, imagine noticing a wave of anxiety rise in your chest before a big presentation. Rather than trying to suppress it or “psych yourself” out of it, ACT teaches you how to acknowledge the feeling, let it be there, reconnect with why this moment matters to you, and do the presentation anyway.

For me, having used ACT in my own journey, this approach doesn’t just help reduce suffering, but I’ve found that it builds resilience, authenticity, and deeper meaning in everyday life.

ACT is used to treat anxiety, depression, trauma, chronic pain, and more. But its wisdom applies to anyone longing for a life with greater purpose and less struggle against the self.

In short: ACT is not about fixing you. It’s about freeing you—to be who you are, feel what you feel, and do what matters most.

If you’re curious about how ACT might help you reconnect with your values and navigate life’s challenges with more ease, consider working with a trained ACT therapist—or begin by exploring simple ACT-based mindfulness practices at home.

For more information on ACT, check out these resources:

1) https://contextualscience.org/acbs 2) https://stevenchayes.com