🧭 What Is ACT (Acceptance and Commitment Therapy), and Why Do I Use It?

Therapy can be a lot of things — supportive, reflective, uncomfortable, freeing. But one thing I often hear is, "I just want to stop feeling this way."

I get that. Pain, fear, anxiety, shame — these emotions are real and valid. But sometimes, the more we try to get rid of them, the more stuck we feel. That’s where ACT (pronounced like the word "act") comes in.

ACT isn’t about getting rid of thoughts or feelings. It’s about learning how to hold them differently — so they don’t block you from living the life you want.

What is ACT?

ACT stands for Acceptance and Commitment Therapy. It’s a modern therapy approach that blends mindfulness, values-based living, and behavior change. Instead of trying to “fix” your feelings or stop intrusive thoughts, ACT helps you make room for them — while still moving toward what matters most.6 Core Concepts of ACT (Broken Down Simply)

The Six Core Concepts of ACT

1. Acceptance

Letting go of the struggle to avoid or control painful thoughts, memories, or emotions. Not approval — just allowing.

“This feeling is hard. But I don’t have to fight it right now.”

2. Cognitive Defusion

Noticing your thoughts without getting caught up in them. Learning to say, “I’m having the thought that…” instead of treating every thought like fact.

“I’m a failure” → “I’m having the thought that I’m a failure.”

3. Present Moment Awareness

Coming back to right now — instead of getting swept away by past regrets or future worries.

What can I see, hear, or feel in this moment?

4. Self-as-Context

You are not your thoughts or your trauma. You’re the one noticing all of it — and that gives you power and space to choose.

You’re more than what’s happened to you.

5. Values

Clarifying what truly matters to you — not what you “should” do, but what actually lights you up or feels meaningful.

Use this tool to explore yours: Think2Perform Values Tool

6. Committed Action

Taking small, intentional steps toward your values — even when it's hard or scary.

Progress, not perfection. We go slow, together.

What ACT Looks Like in Therapy

In session, we might pause and breathe when something hard comes up. We might gently untangle a sticky thought. We might talk about what you care about — even if it feels far away right now — and build a bridge toward it, one choice at a time.

You don’t have to master all of this. That’s what I’m here for — to walk alongside you, not ahead of you.

Want to explore how ACT might support you? Reach out here.
Let’s find some spaciousness inside the hard stuff — and some movement toward what matters.