ACT Therapy
Does Fighting Your Thoughts Only Make Life Harder?
You’ve tried the planners, the pep talks, the positive affirmations—maybe even a few different kinds of therapy, but despite your efforts, something still isn’t clicking. It feels like you’re stuck in an invisible loop: every time you set a goal, a storm of negative thoughts and uncomfortable feelings rolls in to knock you off course. One moment, you’re making real progress—and the next, you're derailed by a wave of inner criticism or self-doubt.
It’s like trying to drive forward while your mind keeps pulling the emergency brake. And no matter how much you fight those thoughts, they just keep showing up.
That’s where Acceptance and Commitment Therapy (ACT) comes in. Rather than battling your thoughts or trying to fix your feelings, ACT helps you build a new relationship with them—one that’s rooted in compassion, mindfulness, and movement toward what really matters to you.
What Is Acceptance And Commitment Therapy?
Acceptance and Commitment Therapy (ACT) is a mindfulness-oriented, acceptance-based approach to healing. Unlike traditional Cognitive Behavioral Therapy, which often aims to challenge and change thought patterns, ACT focuses on helping you make peace with your inner world.
The goal isn’t to replace your thoughts—it’s to make space for them without letting them control your life. Through a combination of mindfulness strategies and values-based actions, Acceptance and Commitment Therapy empowers you to move forward with purpose even when difficult emotions show up.
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Because ACT is an acceptance-based form of therapy, it teaches you how to defuse overwhelming thoughts and recognize them as merely thoughts—not threats, truths, or ultimatums. Over time, their grip begins to loosen, and you start to feel more emotionally free.
We’ll also explore how your mind may have learned to rely on avoidance behaviors or negative thinking as a way to cope. Acceptance and Commitment Therapy doesn’t label these patterns as “bad”—instead, we treat them with curiosity and acceptance, creating space to gently shift your habits.
You’ll learn grounding and mindfulness techniques to help you stay present instead of getting caught in the past or the imagined future. When your thoughts pull you into regret, fear, or self-judgment, Acceptance and Commitment Therapy gives you tools to return to the here and now—where life is actually happening.
As part of this process, we’ll also uncover the difference between who you really are and who your inner critic says you should be. This shift helps build psychological flexibility—allowing you to change what’s helpful, abandon what’s not, and move toward what feels authentic and meaningful.
Finally, we’ll look at the difference between goals and values. Goals are the items you check off a list; values are the deeper intentions that give your life direction. In Acceptance and Commitment Therapy, we prioritize values—because when you act in alignment with what matters most, peace and purpose tend to follow.
How Acceptance And Commitment Therapy Helps You Get Unstuck
You might feel like you’ve tried everything—coaching yourself through anxiety, pushing past depression, trying to stay upbeat or productive. But somehow, the same thoughts keep looping, the same emotions resurface, and your goals still feel out of reach.
It’s easy to blame yourself, but the truth is, this cycle often comes from trying to control the uncontrollable—your thoughts and feelings. And the harder you try to suppress or fix them, the louder they get.
Acceptance and Commitment Therapy offers a different way forward. Instead of resisting your thoughts, you’ll learn how to make room for them. Instead of criticizing your emotions, you’ll learn to understand and coexist with them. And instead of striving for perfection, you’ll start moving toward what truly matters—even if it’s one small, possibly flawed, step at a time.
ACT can help you feel more fulfilled as you pursue values like connection, family, faith, creativity, or community involvement. It’s not about silencing your inner world. It’s about turning down the volume so you can finally hear yourself think clearly.
What To Expect During Acceptance And Commitment Therapy Sessions
Each ACT session provides a collaborative space where you’re encouraged to be fully yourself—no fixing, no masking, no pressure. In our first session, we’ll do a comprehensive intake to get a better understanding of where you’re coming from. We’ll explore not only the issues that brought you to therapy, but also the broader picture of who you are—your strengths, your story, and any patterns that might be getting in your way.
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In early sessions, we’ll talk about how you’ve been coping with difficult thoughts and feelings—especially the strategies that may have felt helpful in the short term but haven’t led to long-term relief. Through metaphors and experiential exercises (like "Tug-of-War with a Monster"), you’ll begin to see how fighting your thoughts often gives them more power.
Then, we’ll shift into learning acceptance and defusion techniques. These aren’t about giving up— they’re about loosening your grip so you can stop wrestling with your mind and start steering your life in the direction you want to go. We’ll talk about what radical acceptance really means, and how to recognize the difference between avoidance and true emotional openness.
One of the most energizing parts of ACT is values work. Together, we’ll identify the core values that light you up—not what others expect from you, but what feels deeply meaningful to you. This process helps you reconnect with your sense of purpose, identity, and intention.
From there, we’ll keep weaving it all together. You’ll gain tools to notice when you’re getting hooked by unhelpful thoughts, anchor yourself in the present, and choose actions that align with your values. With each step, you’ll build confidence in your ability to stay present, stay committed, and keep going—even on the hard days.
Will There Be Homework In Acceptance And Commitment Therapy?
There’s no required reading or rigid assignments in ACT—but some tools may stick with you naturally. Many clients say that the metaphors and exercises we explore together continue to echo in their minds during the week. If you like having written resources, we can provide worksheets that support the exploration of your values or reinforce key skills. It’s your therapy session, and we’ll tailor it to suit your learning style and preferences.
What Can Acceptance And Commitment Therapy Help With?
ACT was developed to support people experiencing deep emotional suffering and the patterns of avoidance that often come with it. It’s especially helpful for:
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GAD (General Anxiety Disorder)
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OCD (Obsessive-Compulsive Disorder)
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Panic Attacks and Social Anxiety
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Depression, PTSD, and Trauma
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Addiction and Substance Use
Whether you're facing a long-standing struggle or feeling newly overwhelmed, Acceptance and Commitment Therapy can help you respond with clarity and compassion instead of shutting down or getting agitated.
Are There Any Downsides To Acceptance And Commitment Therapy?
ACT is a gentle and flexible approach, but that doesn’t mean it’s always easy. Some clients feel frustrated in the beginning—especially if their brain is used to overanalyzing or solving problems through logic alone. It takes a little time to build the mental muscles responsible for awareness and acceptance.
The real risk isn’t in trying ACT, it’s in staying stuck in old patterns that keep you disconnected from your values. The goal is to help you move toward a life that feels authentic, not just manageable.
Can I Try ACT Therapy On My Own?
There are excellent workbooks and online resources for ACT, and those can be a great starting point. But many people find that even with good materials, they hit a wall. They’re still overwhelmed, still anxious, still tangled in thought loops. That’s where working with a skilled ACT therapist makes the difference.
Therapists can help you identify blind spots, challenge avoidance patterns, and guide you through exercises in real time. If you’re using a workbook to “fix” yourself, it may be another version of control sneaking in. Real change often happens in the context of compassionate connection.
How Effective Is Acceptance And Commitment Therapy?
ACT has helped many people break free from the exhausting cycle of control, avoidance, and self-judgment. With consistent practice and support, clients often find themselves more present, more resilient, and more aligned with their true values.
Whether you’re hoping to improve your relationships, manage stress more effectively, or simply live with more intention, ACT can offer practical tools and lasting insight.
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Take The Next Step Toward A Values-Based Life
We work so hard to eliminate pain by eliminating what causes it—but some parts of life just can’t be controlled or fixed. That doesn’t mean you're powerless.
With the support of a compassionate ACT therapist, you can learn how to accept what is, change what you can, and build a life centered around what matters most to you.
Let’s explore the road ahead together—and find a way to move forward with purpose, peace, and clarity.
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