Mindfulness-Based Cognitive Therapy is similar to ACT, but more focused on mindfulness/meditation skills. Like ACT, it is a behavioral therapy—it’s something you actively do.
“The Mindful Way,” by John Teasdale, Mark Williams, and Zindel Segal, will guide you through an actual 8-week MBCT program. You can work through the book’s exercises either on your own or with a therapist, at your own pace.
It’s entirely up to you.
While perhaps not as powerful as ACT, MBCT is (in my opinion) quite a bit easier to understand, especially if you are new to these concepts. “The Mindful Way” will teach you a new way to respond to thoughts and feelings—one that can help release you from negative loops and emotional pain.
It’s a short book and it’s easy to read. Give it a try.