Acceptance and Commitment Therapy

What is ACT?

Acceptance and Commitment Therapy (ACT, pronounced like the word “act”) is an evidence-based, mindfulness-informed approach that helps you build a meaningful life — even in the presence of stress, uncertainty, or emotional pain.

Rather than trying to eliminate difficult thoughts or feelings, ACT helps you develop psychological flexibility: the ability to respond to life with awareness, openness, and intention. You learn how to relate differently to anxiety, self-doubt, urges, or painful memories so they no longer run your decisions.

The focus is not on avoiding discomfort, but on living in alignment with what truly matters to you.

What happens during ACT?

In session, we explore the patterns that keep you stuck such as overcontrol, avoidance, perfectionism, self-doubt, or harsh self-judgment. You’ll learn practical tools to:

  • Create space between you and unhelpful thoughts

  • Respond to emotions without being overwhelmed by them

  • Practice urge surfing — learning to ride out cravings, impulses, or anxiety waves without acting on them

  • Clarify your core values

  • Take purposeful action, even when discomfort is present

ACT is active and collaborative. Together, we strengthen your capacity to move toward challenges with steadiness and intention rather than retreating into avoidance, numbing, or self-criticism.

Is ACT effective according to research? 

ACT has been widely studied and is supported by research for anxiety, depression, trauma-related symptoms, substance use concerns, and performance-related stress. It is particularly helpful for individuals who feel stuck in cycles of overthinking, avoidance, or internal pressure.

How can ACT change you if you consistently and diligently work at it over time?

ACT is not about quick fixes. It’s about building durable psychological flexibility. As you practice the skills consistently, you may notice:

  • Less struggle with intrusive thoughts

  • Greater emotional resilience

  • Clearer decision-making

  • A stronger connection to your values

  • Increased confidence navigating uncertainty

At times, the approach can feel counterintuitive especially if you’re used to controlling or analyzing your way through distress. But over time, ACT allows you to engage life more fully, with clarity and intention.