A good relationship with your therapist is the foundation for effective therapy. The relationship is built on trust, mutual respect, and empathy. It’s wise to take your time finding someone who makes you feel connected, heard, valued, and hopeful about therapy. It’s important that your therapist customize their approach to you — taking into account your goals, personality, cultural contexts, important aspect of your identity, and value system.

ACT encourages us to accept our internal experiences, including thoughts, emotions, sensations, and memories, without judgment or resistance. Acceptance involves allowing these experiences to come and go, rather than trying to suppress or control them.

In ACT, we learn techniques to "defuse" from our thoughts—to observe them with detachment rather than getting entangled in them. This helps us recognize that thoughts are just mental events, not necessarily accurate reflections of reality.

Mindfulness practices are integrated into ACT to help us develop present-moment awareness and non-judgmental attention to our experiences. Mindfulness techniques, such as mindful breathing or body scanning, foster greater psychological flexibility and the ability to respond consciously to the present moment.

ACT emphasizes the importance of identifying and clarifying personal values. Values serve as guiding principles for behavior, helping us make choices and take actions that are aligned with our beliefs.

ACT encourages us to commit to specific actions and behaviors that are consistent with our values, even in the presence of discomfort or difficult emotions. Committed action involves taking steps toward meaningful goals and making behavioral changes that enhance overall well-being.