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Acceptance and Commitment Therapy (ACT)

Acceptance and Commitment Therapy (ACT) is an evidence-based therapy that helps people make space for difficult thoughts and feelings while taking action toward a meaningful and values-driven life.

“Pain is inevitable. Suffering is optional.” — Steven C. Hayes

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Acceptance and Commitment Therapy (ACT)

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What can ACT help with?

ACT is commonly used for anxiety, depression, stress, trauma-related symptoms, chronic pain, grief, OCD, and emotional avoidance. It can also help with overthinking, self-criticism, and feeling “stuck” in unhelpful patterns.

How does ACT work?

ACT helps you learn to accept internal experiences (thoughts, emotions, sensations) without trying to fight or eliminate them. At the same time, it focuses on identifying your personal values and taking committed action toward what matters most in your life.

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Is ACT effective?

Yes. ACT is a well-researched, evidence-based therapy shown to be effective for a wide range of mental health concerns, including anxiety, depression, and chronic stress. It is widely used in both short-term and long-term therapy settings.

“The goal of ACT is not to eliminate difficult feelings, but to change your relationship with them.” — Steven C. Hayes

Frequently asked questions about ACT

How many ACT sessions will I need?

The length of therapy depends on your goals and needs. Some people benefit from short-term ACT work, while others continue longer for deeper values-based change.

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What does “acceptance” mean in ACT?

Acceptance in ACT means making room for difficult thoughts and feelings without struggling against them, so they have less control over your behaviour.

Is ACT the same as mindfulness?

No. ACT includes mindfulness skills, but it also focuses on values clarification and committed action toward meaningful life goals.

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Can ACT help with anxiety and depression?

Yes. ACT is widely used for anxiety and depression by helping reduce avoidance and increasing engagement in meaningful activities.

What happens in an ACT session?

ACT sessions may include mindfulness exercises, exploring values, noticing thought patterns, and building practical steps toward behaviour change.

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Is ACT evidence-based?

Yes. ACT is a well-established, evidence-based therapy supported by a large body of clinical research across many mental health conditions.

How DBT helps

Reduces experiential avoidance

Improves psychological flexibility

Supports anxiety and depression treatment

Builds mindfulness skills

Clarifies personal values

Encourages meaningful action

Book a free 15-minute consultation to discuss ACT

“It is the art of making space for what is, while choosing what comes next.”

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