Acceptance and Commitment Therapy (ACT)
Many people have been told to “just think happy thoughts” or “look on the bright side.” When life is genuinely painful or overwhelming, that kind of advice can feel dismissive. ACT takes a different approach. It recognises that some experiences are genuinely difficult, and the goal is not to force positivity or pretend things are fine. Instead, ACT focuses on helping you make space for difficult thoughts and feelings while still moving toward the kind of life you want to live.
What is ACT about
ACT is an evidence-based therapy that focuses on building psychological flexibility. Psychological flexibility refers to the ability to stay present, make room for inner experiences, and take actions that are guided by your values.
ACT emphasises:
Acceptance – learning to reduce the struggle with painful thoughts and feelings rather than constantly fighting them
Defusion – learning to notice thoughts as thoughts rather than facts that must be obeyed
Being present – bringing attention back to the present moment rather than being pulled into worry or rumination
Self-as-context – developing the ability to observe thoughts and feelings without becoming overwhelmed by them
Values – clarifying what matters most to you
Committed action – taking small, meaningful steps toward those values even when motivation is low or discomfort is present
What Schema Therapy involves
What Schema Therapy involves
How I use ACT in therapy
ACT ideas are often woven into sessions in practical ways. Sometimes this involves using metaphors, exercises, or visual explanations. At other times it may involve noticing when a particular thought pattern is taking over, or helping you step back from self-criticism and look at things with more curiosity.
ACT fits well within the broader integrative approach I use. It is often combined with Schema Therapy, Cognitive Behavioural Therapy (CBT), self-compassion approaches, solution-focused work, and attachment-focused therapy.
In therapy we look at what may be keeping certain patterns going, what matters most to you, and what small steps might be realistic given your current circumstances.
How I use ACT in therapy
What this looks like in practice
In sessions we might:
Explore what you are struggling with without minimising or dismissing the experience
Notice the thoughts and feelings that show up and practise responding to them differently
Clarify the values that guide how you want to live, work, and relate to others
Identify practical steps that move you toward those values, even when things feel uncertain
Use clear language, examples, or diagrams to help make ideas easier to understand
ACT is not about fixing you. It is about helping you develop a more flexible and compassionate way of relating to your thoughts and experiences, while building a life that feels more aligned with what matters to you.