A modern counselling approach backed by decades of research
If you have been looking into counselling options, you may have come across the term “Acceptance and Commitment Therapy” — often shortened to ACT (pronounced as the word “act”).
ACT is an evidence-based counselling approach that helps people develop psychological flexibility: the ability to handle difficult thoughts and emotions more effectively while continuing to move towards a meaningful life.
Rather than trying to “get rid of” uncomfortable feelings, ACT teaches practical skills for responding to them differently. It is widely used for anxiety, depression, stress, trauma, relationship difficulties, chronic pain, workplace wellbeing, and many other challenges.
Where did ACT come from?
Acceptance and Commitment Therapy was developed in the 1980s by Steven C. Hayes and colleagues including Kelly Wilson and Kirk Strosahl.
ACT emerged from behavioural psychology and was influenced by research into language, cognition, and human behaviour. The creators of ACT noticed something important:
Many people become trapped in a struggle against their own thoughts and emotions.
For example:
- Trying not to feel anxious
- Fighting sadness
- Avoiding painful memories
- Waiting to feel confident before taking action
- Getting caught in self-criticism or overthinking
Ironically, the harder people try to eliminate uncomfortable internal experiences, the more stuck they often become.
ACT was developed as an alternative approach. Instead of focusing on controlling or eliminating difficult thoughts and feelings, ACT helps people:
- Accept internal experiences that cannot always be controlled
- Step back from unhelpful thinking patterns
- Stay present and engaged in life
- Clarify what truly matters
- Take meaningful action guided by personal values
The therapy combines mindfulness strategies with behavioural change techniques, making it both practical and compassionate.
The six core processes of ACT
ACT is often represented by something called the “Hexaflex”, which includes six interconnected skills:
1. Acceptance
Learning to make room for difficult thoughts and feelings rather than constantly fighting them.
2. Cognitive Defusion
Learning to step back from thoughts instead of automatically believing or obeying them.
3. Present Moment Awareness
Developing mindfulness and awareness of what is happening right now.
4. Self-as-Context
Recognising that you are more than your thoughts, emotions, or past experiences.
5. Values
Clarifying the kind of person you want to be and what matters most to you.
6. Committed Action
Taking practical steps towards your values, even when life feels difficult.
Together, these processes help build psychological flexibility — considered the central goal of ACT.
How is ACT different from other therapies?
ACT shares some similarities with traditional Cognitive Behaviour Therapy (CBT), but there is an important difference.
Traditional CBT often focuses on identifying and challenging inaccurate or unhelpful thoughts.
ACT focuses more on changing your relationship with thoughts.
For example, instead of asking:
How do I stop having this thought?
ACT might ask:
If this thought continues to show up sometimes, how can I still live the life I want?
This shift can be particularly helpful for people who feel exhausted by constantly battling anxiety, overthinking, shame, trauma memories, or self-doubt.
What conditions can ACT help with?
Research has shown ACT can be helpful for a wide range of concerns, including:
- Anxiety disorders
- Depression
- Stress and burnout
- Trauma and PTSD
- Chronic pain
- OCD
- Workplace stress
- Relationship difficulties
- Substance use issues
- Health-related adjustment difficulties
ACT is also widely used in workplace wellbeing programs, coaching, education, and health settings.
Is ACT evidence-based?
Yes. ACT is considered an evidence-based therapy and has been researched extensively over the past several decades.
A large number of studies and meta-analyses have found ACT to be effective for many psychological and behavioural concerns.
Some key research resources include:
Association for Contextual Behavioral Science (ACBS)
The main international organisation associated with ACT and contextual behavioural science.
Association for Contextual Behavioral Science (ACBS) Research Overview
National Center for Biotechnology Information (NCBI)
Research reviews and published journal articles examining ACT outcomes across different conditions.
NCBI – Acceptance and Commitment Therapy Review Articles
American Psychological Association (APA)
Information and research summaries relating to ACT and mindfulness-based behavioural therapies.
American Psychological Association (APA) – ACT Resources
Book: “Acceptance and Commitment Therapy: The Process and Practice of Mindful Change”
Considered one of the foundational ACT texts.
Acceptance and Commitment Therapy: The Process and Practice of Mindful Change by Steven C. Hayes, Kirk Strosahl, and Kelly Wilson.
What does ACT counselling look like in practice?
ACT counselling is usually very practical, collaborative, and conversational.
Rather than spending sessions analysing every thought, ACT often focuses on questions like:
- What matters most to you?
- What has been pulling you away from that?
- How have you been struggling with difficult thoughts or feelings?
- What small steps could move you towards the life you want?
ACT therapists often use:
- Metaphors and stories
- Mindfulness exercises
- Values clarification activities
- Behavioural strategies
- Practical between-session exercises
The aim is not to create a perfect or pain-free life. The aim is to help people build a rich, meaningful life while developing healthier ways to respond to emotional pain.
Final thoughts
Life inevitably includes stress, uncertainty, painful emotions, and difficult experiences. ACT does not promise to eliminate these realities.
Instead, Acceptance and Commitment Therapy helps people develop the skills to respond differently — with greater awareness, flexibility, and connection to what truly matters.
For many people, this can create meaningful and lasting change.
If you are considering counselling and want an approach that is practical, evidence-based, and values-focused, ACT may be worth exploring. You can book a session to find out how ACT can help you with your challenges here.
Note: Sunny Coast Counselling does not receive revenue from any of the links provided above.