Acceptance and Commitment Therapy (ACT)
Stop waiting for life to feel perfect before you start living it—learn to move forward with clarity and purpose
You've probably tried to control your anxious thoughts, push away uncomfortable feelings, or wait until you feel "ready" before taking action. And maybe it's worked temporarily, but those thoughts and feelings keep coming back, keeping you stuck in the same patterns.
Acceptance and Commitment Therapy (ACT) takes a different approach. Instead of fighting against difficult thoughts and emotions, ACT teaches you to change your relationship with them. It's a mindfulness-based therapy, similar to CBT, but focuses more on acceptance rather than challenging or eliminating negative thoughts.
ACT helps you break free from negative thought loops, learn to sit with discomfort without letting it control your day, and take action on what truly matters to you. Rather than waiting for everything to feel perfect, you'll learn to move forward even when life feels hard.
What Makes ACT Different
Unlike therapy models that focus on eliminating painful thoughts and emotions, ACT helps you change your relationship with them. This is the core of ACT.
You'll learn to accept what you can't change, take action on what you can, and stop waiting for life to "feel perfect" before you start living it.
Who Can Benefit from ACT Therapy
ACT therapy is effective for a wide range of concerns. If any of these areas resonate with you, ACT can be particularly beneficial:
- You feel trapped in anxious thoughts or find yourself constantly overthinking
- Perfectionism and avoidance keep you waiting for the "right moment" to take action
- You're dealing with chronic stress or burnout and feeling overwhelmed
- You want to stop avoiding difficult emotions and start facing them with courage
- You feel disconnected from your values and unsure of what matters to you
- You want to build confidence and self-acceptance instead of constant self-criticism
- You've tried other therapies but still feel stuck in familiar patterns
- You know what you want to do but fear or discomfort holds you back
If you've ever felt like your thoughts are holding you back from the life you want, ACT therapy can help you break free from that cycle.
How ACT Therapy Works: The Six Core Principles
ACT is built around six core principles that work together to help you build psychological flexibility—the ability to adapt and live meaningfully, even when life feels hard.
1. Cognitive Defusion
Learning to unhook from your thoughts. Instead of letting negative thoughts dictate how you feel or act, ACT helps you see them for what they are—just thoughts, not facts.
2. Acceptance
Accepting, not resisting, difficult emotions. ACT teaches you that painful emotions aren't the enemy. You'll learn to sit with and move through discomfort rather than feeling stuck.
3. Present Moment Awareness
Connecting with the present moment. So much anxiety comes from reliving the past or worrying about the future. ACT helps you develop mindfulness skills to stay grounded in the now.
4. Values Clarification
Identifying what truly matters to you. ACT helps you clarify your values—what matters most in your life—and align your actions with them so you're living with purpose.
5. Committed Action
Taking action, even when it's hard. ACT therapy isn't just about talking; it's about helping you take meaningful steps toward your goals, even when fear or discomfort shows up.
6. Self-as-Context
Practicing self-compassion and developing a broader perspective. ACT teaches you to treat yourself with kindness instead of harsh self-criticism and see yourself beyond your thoughts and feelings.
Building Psychological Flexibility
These six principles work together to create psychological flexibility—the ability to be present, open up to difficult experiences, and take action based on your values. This flexibility is what allows you to move forward in life even when things feel uncertain or uncomfortable.
What ACT Can Help You With
ACT is an evidence-based therapy proven effective for a wide range of concerns:
- Anxiety & Overthinking – Stop getting tangled in your thoughts and break free from worry loops
- Depression & Burnout – Find meaning and motivation, even when things feel heavy and overwhelming
- Perfectionism & Self-Doubt – Let go of the pressure to always "get it right" and embrace being human
- Relationships & Boundaries – Communicate your needs and wants without fear of rejection or conflict
- Career Stress & Life Transitions – Navigate change with confidence and clarity about what matters
What to Expect in ACT Therapy
In ACT therapy sessions, you'll work collaboratively with your therapist to:
- Identify the thoughts and feelings that keep you stuck
- Practice mindfulness techniques to stay present
- Explore your core values and what gives your life meaning
- Learn strategies to defuse from unhelpful thoughts
- Develop acceptance skills for difficult emotions
- Set goals aligned with your values and take committed action
- Practice new skills in real-life situations between sessions
- Build self-compassion and reduce self-criticism
Why Choose ACT Therapy
ACT therapy isn't about eliminating difficult emotions or making all your problems disappear. It's actually quite the opposite—it's about learning to handle them differently so they don't stop you from living your life.
Many people come to therapy hoping to feel better before they take action. ACT teaches you that you don't have to wait until anxiety disappears, depression lifts, or fear goes away. You can take meaningful action now, even with those feelings present. This shift—from waiting to be ready to moving forward anyway—is often the most powerful part of ACT.
Research shows ACT is effective for anxiety, depression, chronic pain, substance use, and many other challenges. But beyond the evidence, what makes ACT powerful is that it gives you practical tools you can use for the rest of your life, not just in the therapy room.
Learn more about the therapeutic approaches we integrate with ACT to support your unique needs.
Online ACT Therapy Across Texas
All ACT therapy sessions are conducted online through secure, HIPAA-compliant video conferencing. This means you can access specialized ACT therapy from anywhere in Texas without worrying about location or travel.
Online therapy offers particular advantages for ACT work. You can practice mindfulness and acceptance skills in your own environment, making it easier to transfer what you learn in session to your daily life. There's no commute, no waiting rooms, and the flexibility to schedule sessions that work with your life.
Whether you're dealing with anxiety, depression, stress, or simply feeling stuck, ACT therapy can help you move forward with purpose and clarity. Discover more about how online therapy works.
Learn More
Learn about your ACT therapist and their approach
Explore other therapy services we offer
Understand the virtual therapy process
Learn about our integrative approach to therapy
Find answers to common questions about therapy
Start Living the Life That Matters to You
Schedule a free consultation to learn how ACT therapy can help you break free from what's holding you back and start taking action on what truly matters.
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