Maybe you tell yourself, “I need to stop worrying,” or “I shouldn’t feel this way.” But the more you try to push those feelings away, the stronger they seem to come back.

That’s where Acceptance and Commitment Therapy (ACT) comes in.

Unlike traditional approaches that focus on changing negative thoughts, ACT helps you develop a healthier relationship with them. Instead of fighting unwanted emotions, you learn to accept them and take meaningful action toward the life you want.

In this post, we’ll explore what ACT is, how it works, and how it can help you navigate stress, anxiety, and life’s challenges.

ACT is a mindfulness-based therapy that helps people develop psychological flexibility – the ability to stay present and take meaningful action even in the face of difficult emotions.

Instead of trying to control or eliminate negative thoughts, ACT teaches you to:

✔ Accept what’s outside your control (like past experiences or intrusive thoughts).

✔ Commit to actions that align with your values (even when emotions feel overwhelming).

ACT is built around six key processes that help you respond to challenges in a healthier way:

Cognitive Defusion – Learning to step back from your thoughts rather than getting caught up in them.

Acceptance – Allowing emotions to exist without judgment or resistance.

Present Moment Awareness – Practicing mindfulness to stay engaged in the now.

Self-as-Context – Recognizing that you are more than your thoughts and emotions.

Values Clarification – Identifying what truly matters to you.

Committed Action – Taking steps toward your values, even in the presence of discomfort.

ACT is particularly effective for anxiety, depression, chronic pain, and stress management (Hayes et al., 2006).

🚫 “ACT means just accepting everything and doing nothing.”

✅ Reality: ACT encourages acceptance of emotions while taking meaningful action. It’s about living intentionally, not passively.

🚫 “ACT is just mindfulness meditation.”

✅ Reality: While ACT uses mindfulness, it goes beyond meditation. It’s about applying mindfulness to everyday challenges and decisions.

🚫 “ACT means giving up on changing negative thoughts.”

✅ Reality: ACT shifts the focus from eliminating thoughts to changing your relationship with them so they don’t control you.

1️⃣ ACT Helps You Break Free from the Struggle with Negative Thoughts

Trying to suppress or control thoughts often makes them stronger. ACT helps you detach from unhelpful thought patterns so they lose their grip over you.

Example: Instead of thinking, “I’m a failure,” and believing it completely, ACT encourages you to see it as just a thought – not a fact.

Instead of focusing on avoiding discomfort, ACT shifts your attention to what truly matters.

– If connection is important to you, ACT helps you show up for relationships even when you feel anxious.

– If personal growth is a value, ACT encourages you to take steps toward learning and self-improvement, despite fear.

3️⃣ ACT Builds Long-Term Emotional Resilience

ACT doesn’t promise to eliminate pain, but it teaches you how to navigate it with greater ease. By accepting emotions rather than fighting them, you build the resilience to face life’s ups and downs with more clarity and strength.

If you’re new to ACT, here’s a general idea of what a session might include:

Exploring your struggles – Identifying what’s keeping you stuck (e.g., anxiety, stress, negative thoughts).

Practicing acceptance – Learning techniques to allow emotions rather than resist them.

Clarifying your values – Defining what truly matters to you in life.

Taking meaningful action – Setting small, achievable goals aligned with your values.

ACT is highly experiential, meaning you’ll practice new techniques both in and outside of sessions.

If you’re tired of fighting your thoughts and want to build a life driven by purpose rather than fear, ACT might be the right approach for you.

👉 Want to explore how ACT could help you? Book a free introductory chat here and take the first step.