Acceptance and Commitment Therapy, or ACT (pronounced as one word, "act"), is a newer form of therapy that focuses on how you respond to difficult thoughts and feelings. It focuses less on managing emotional discomfort and more on changing how you respond when it shows up, so it has less control over how you feel and the choices you make.

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Through ACT, you'll learn practical skills to work with your thoughts and feelings instead of being controlled by them. You'll also learn to use your values and goals to guide your choices, stay motivated, and build a rich, full, and meaningful life, even in the face of difficult emotions.

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Why is it called ACT?

​ACT stands for the three core parts of the approach: Accept, Commit, and Take Action.

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• Accept your thoughts and feelings. This doesn't mean you have to like them or want them around. It means you stop spending all your energy trying to push them away, argue with them, or wait for them to disappear before you can live your life. When you accept that difficult thoughts and feelings are part of being human, you free up energy to focus on what actually matters to you.

• Commit to what matters. ACT helps you get clear on your values—what you actually care about in life, not what you think you should care about. Once you know what matters, you can commit to living in line with those values, even when it's uncomfortable or inconvenient.

• Take action based on your values. This is where change happens. Instead of waiting until you feel ready, confident, or anxiety-free, you take meaningful action while the difficult feelings are still there. Over time, you build a life that reflects what matters to you, regardless of what your emotions are telling you to do.

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Is ACT right for you?​​

ACT is often helpful if you're exhausted from trying to control your thoughts and emotions. Maybe you've noticed that strategies like distraction, avoidance, self-soothing, or trying to "think your way out" of difficult feelings haven't worked—and may have even made things worse.

 

It's also for people who are tired of beating themselves up for feeling anxiety, sadness, anger, shame, or fear. You might criticize yourself for having these feelings or feel frustrated that they keep showing up no matter what you try.

 

ACT helps you stop fighting your emotions and start working with them instead. You'll learn to treat yourself with more understanding when difficult feelings show up, instead of judging yourself or feeling like you have to fix everything right away.

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What To Expect In An ACT Session:​

ACT is highly experiential. Along with conversations, in sessions, you will practice how to:

• Notice how thoughts and feelings come and go without getting pulled into them
• Stay present when emotions rise instead of shutting down or fighting them
• Make space for discomfort while focusing on being present and in control of your actions
• Decide what matters most to you, based on your values, goals and kind of life you want to live.

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Between sessions, you may try small experiments. For example, having a difficult conversation you have been avoiding, showing up to an event with anxiety present, or responding differently to self-criticism at work.

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What ACT Is For:​

ACT is commonly used for anxiety and worry that lead to avoidance, depression marked by withdrawal or numbness, trauma responses and emotional overwhelm, chronic stress and burnout, trauma recovery, as well as ongoing self-criticism or shame.

 

Research shows ACT can reduce symptoms while improving daily functioning. Many people notice they still have hard thoughts or feelings, but feel less controlled by them.

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Some people notice changes within a few sessions, especially around awareness and response patterns. Deeper change takes time and practice.

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Progress often looks like:

• Less avoidance
• Faster recovery after emotional spikes
• More choice in how you respond
• Doing more of what you care about, even when it feels hard

 

ACT is less about feeling better and more about becoming better at feeling so that you don't have to struggle with unwanted thoughts, feelings, urges or memories, and can focus on building a life that you love.

 

Next Steps

If the ACT approach seems like a good fit for you, contact our client care team to be matched with a therapist trained in ACT and set up your first session.

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You may also download free worksheets and journals for your personal use here.