Therapy Guides · Dr Meera
ACT Made Simple
Make room for feelings, notice thoughts and explore small actions that fit what matters to you.
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This guide explains a therapy approach for learning. It does not replace personal therapy, clinical training or supervision, and does not give you a professional qualification. Use clinical methods only within your training and role.
Asha is a fictional learner. She and her mentor explore everyday moments, one idea at a time. ACT is said like the word “act”. The examples explain the model; they are not a treatment plan.
1. The heart of ACT
You can act with the feeling.
Difficult thoughts and feelings do not always need to go away before a useful step is possible.
Feelings + what matters + a chosen response
Feelings here
“I feel nervous.”
What matters
“Learning matters to me.”
Chosen action
“I ask one question.”
Psychological flexibility means noticing this moment and adjusting what you do to the situation and what matters to you.
Go deeper: full teaching notes
FEELINGS AND MEANINGFUL ACTION
You can act with the feeling
ACT means Acceptance and Commitment Therapy (say 'act'). It helps us make room for difficult thoughts and feelings while taking steps towards what matters.
ASHA'S MOMENT: Asha feels nervous about asking a question in class.
Feelings here: I feel nervous.
What matters: Learning matters to me.
Chosen action: I ask one question.
The nerves do not have to go away first.
Psychological flexibility: Notice this moment. Adjust what you do to fit the situation and what matters to you.
REMEMBER: A helpful step may also be rest, support or protection.
Sources: [1] [2]
Sources and further learning
The source guide checked these references on 15 September 2026. Keep the original editions, consulted sections and non-mandatory training-guidance qualification in view.
FOLLOW THE SOURCES
Sources and further learning
Tap any reference to open it. ACBS = Association for Contextual Behavioral Science.
[1] ACBS. (n.d.). ACT. Web overview. WEB.
[2] ACBS. (n.d.). The Six Core Processes of ACT. Web guide. GUIDE.
[3] ACBS. (n.d.). About ACT. Web overview. WEB.
[4] Harris, R. (2008). Acceptance and Commitment Therapy (ACT): Introductory Workshop Handout. Selected sections: pp. 9, 32. HANDOUT.
[5] Sanford, B. (2015, August 11). Q&A: Cognitive Defusion in Practice, with John Blackledge, Ph.D.. ACBS. Interview. INTERVIEW.
[6] Harris, R. (2009). ACT Made Simple: An Easy-to-Read Primer on Acceptance and Commitment Therapy. New Harbinger. 1st edition, 1st printing; introduction and chapters 1-2 excerpt consulted. BOOK.
[7] Harris, R. (2017). Making Self-as-context Relevant, Clear & Practical. Author-hosted handout; selected sections. HANDOUT.
[8] Harris, R. (2010). A Quick Look at Your Values. Two-page handout; copyright 2010, not upload year. HANDOUT.
[9] Harris, R. (2013). The Complete Set of Worksheets and Handouts from Getting Unstuck in ACT. Author-hosted collection; selected pages. HANDOUT.
[10] Hayes, S. C., Luoma, J. B., Bond, F. W., Masuda, A., & Lillis, J. (2006). Acceptance and Commitment Therapy: Model, processes and outcomes. Behaviour Research and Therapy, 44(1), 1-25. DOI: 10.1016/j.brat.2005.06.006. Prepublication manuscript consulted. RESEARCH.
[11] Wilson, K. G., & Sandoz, E. K. (2008). Mindfulness, Values, and Therapeutic Relationship in Acceptance and Commitment Therapy. In S. F. Hick & T. Bien (Eds.), Mindfulness and the Therapeutic Relationship (pp. 89-106). Guilford Press. Chapter excerpt consulted. CHAPTER.
[12] Gillanders, D., Walser, R. D., Presti, G., & Gloster, A. T. (2025). International Standards of Training and Supervision in Psychological Therapies Based on Contextual Behavioural Science. ACBS. DOI: 10.7488/era/6470. Non-mandatory consensus guidance. TRAINING.
Sources checked 15 September 2026. n.d. = no date. The excerpts and selected sections consulted are identified above.
Follow the original sources
These links were supplied with the guide. A source can use more technical words than this introduction.
- Association for Contextual Behavioral Science: ACT
- Association for Contextual Behavioral Science: The Six Core Processes of ACT
- Association for Contextual Behavioral Science: About ACT
- Russ Harris (2008): Introductory ACT Workshop Handout - Selected Pages 9 and 32
- Sanford (2015): Cognitive Defusion in Practice - Interview with John Blackledge
- Russ Harris (2009): ACT Made Simple - First-Edition Introduction and Chapters 1-2
- Russ Harris (2017): Making Self-as-Context Relevant, Clear and Practical
- Russ Harris (2010): A Quick Look at Your Values
- Russ Harris (2013): Worksheets and Handouts from Getting Unstuck in ACT
- Hayes and Colleagues (2006): ACT - Model, Processes and Outcomes; Prepublication Manuscript
- Wilson and Sandoz (2008): Mindfulness, Values and the Therapeutic Relationship in ACT; Chapter Excerpt
- Gillanders and Colleagues (2025): International Training and Supervision Standards for Contextual Therapies; Non-Mandatory Consensus Guidance
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