Acceptance and Commitment Therapy (ACT)

What Is Acceptance and Commitment Therapy?

Acceptance and Commitment Therapy (ACT) is a type of therapy that helps you stop fighting your thoughts and feelings and start focusing on what really matters to you. Instead of trying to get rid of uncomfortable emotions or thoughts, ACT teaches you how to make space for them while moving toward the kind of life you want. It’s not about fixing yourself, it’s about learning how to live with more awareness, flexibility, and intention.

What can ACT help with?

ACT is useful for all kinds of challenges, especially when you feel stuck in your own head. It can help with:

Anxiety
Depression
Obsessive thoughts or compulsive behaviors
Chronic pain
Trauma and posttraumatic stress disorder (PTSD)
Perfectionism
Grief and loss
Life transitions
Low self-esteem
Burnout or stress

What can I expect?

If you’re used to traditional talk therapy, ACT might feel a little different. You’ll still talk about what’s hard, but the focus is more on how you relate to your thoughts and feelings than on changing them. The sessions usually involve mindfulness exercises, practical tools, and values-based reflection (aka figuring out what actually matters to you and how to move toward it).

You might learn how to:

Notice thoughts without getting tangled in them
Practice acceptance instead of avoidance
Use mindfulness to stay grounded in the present
Identify your personal values and make choices that align with them

Sessions usually last about 60 minutes, and you might get small exercises or reflections to try between sessions. The goal is to build psychological flexibility, the ability to stay open, stay present, and do what matters even when life gets messy.

Working with Healing Journey

Therapists at Healing Journey use ACT in one on one sessions that are personalized to your goals and pace. Together, you’ll explore what’s been holding you back, practice new ways of responding to difficult thoughts and emotions, and take steps toward a life that feels meaningful to you.

If you’re interested in trying ACT or just want to talk about whether it’s a good fit, reach out and we’ll walk you through it.