What is ACT?
Acceptance and Commitment Therapy (ACT) is an evidence-based psychological intervention that uses acceptance and mindfulness strategies, together with commitment and behavior change strategies, to increase psychological flexibility.
Welcome to ACT Metaphors
Discover 32 powerful Acceptance and Commitment Therapy metaphors designed to help you develop psychological flexibility, reduce suffering, and live a more meaningful life.
Explore by ACT Core Process
Important Information
This application is an educational self-help tool and is not a substitute for professional mental health care. If you are experiencing a mental health crisis, please contact a crisis helpline or emergency services immediately.
All Metaphors
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Daily Metaphor
A new metaphor to reflect on each day
Your Favorites
Metaphors you've saved for quick access
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Start exploring metaphors and save your favorites for quick access.
Therapeutic Tools
Track your progress and practice mindfulness
Mood Tracker
Log your daily emotional state
Personal Journal
Reflect on your experiences
Thought Record
Track and examine your thoughts
Grounding Exercises
Return to the present moment
Practice Reminders
Set reminders for daily practice
Progress Dashboard
View your journey over time
About Acceptance and Commitment Therapy
The Six Core Processes
- Acceptance
- Opening up and making room for difficult feelings, sensations, and urges
- Cognitive Defusion
- Learning to step back and separate from thoughts, images, and memories
- Present Moment Awareness
- Connecting with and engaging in the here and now
- Self-as-Context
- Accessing a transcendent sense of self - the observing self
- Values
- Clarifying what is truly important and meaningful to you
- Committed Action
- Taking effective action guided by your values
How to Use This App
- Explore metaphors that resonate with your current experiences
- Read and reflect on the therapeutic explanations
- Practice the mindfulness exercises provided
- Journal about your insights and experiences
- Track your mood and progress over time
- Return to favorite metaphors when you need support
Evidence Base
ACT has been validated through hundreds of randomized controlled trials and is recognized as an evidence-based treatment by organizations including the American Psychological Association and the National Institutes of Health.