What is ACT therapy, and how can it help me?

Acceptance and Commitment Therapy (ACT) is a type of therapy that helps people build a better relationship with their thoughts and emotions—especially the difficult ones. Instead of trying to get rid of painful thoughts or feelings, ACT helps you make space for them so they don’t control your life.

In ACT, you’ll learn to:

• Notice your thoughts and feelings without getting stuck in them. Think of it like watching your thoughts float by like leaves on a stream, instead of letting them carry you away.

• Be present in the moment, rather than stuck in the past or worrying about the future.

• Connect with what really matters to you—your values—and take small steps in that direction, even when it’s hard.

This approach is especially helpful if you’ve been feeling stuck, overwhelmed, or like your emotions are getting in the way of living the life you want.

What happens in sessions?

Your therapist might guide you to:

• See yourself as more than your thoughts or emotions. You’ll explore the idea that there’s a part of you that can simply notice what you’re experiencing, like an inner observer. This can give you some distance from painful self-talk like “I’m a failure” or “I’m broken.”

• Identify what’s getting in the way of doing what matters—like fear, doubt, or old habits of avoidance—and find new ways to respond to those blocks.

• Practice “committed action.” That means taking meaningful steps, guided by your values (what matters most to you), even if uncomfortable thoughts or feelings show up along the way.

ACT can help you stop fighting with your mind and start living more fully, even in the face of pain or uncertainty. It's about learning to show up to life as it is, and move toward what matters to you.