"We as a culture seem to be dedicated to the idea that ‘negative’ human emotions need to be fixed, managed, or changed—not experienced as part of a whole life. We are treating our own lives as problems to be solved as if we can sort through our experiences for the ones we like and throw out the rest,"
- Steven Hayes
Acceptance & Commitment Therapy (ACT)
What is ACT?
Acceptance and Commitment Therapy (ACT, said like the word “act”) is a type of therapy that helps you live a more meaningful and fulfilling life, even when challenges and difficult emotions show up.
Instead of trying to get rid of uncomfortable thoughts or feelings, ACT helps you change the way you relate to them. The goal isn’t to erase your anxiety, sadness, or stress — it’s to stop those experiences from running the show, so you can focus on what really matters to you.
At its heart, ACT is about building psychological flexibility — the ability to stay present, open, and engaged with your life, no matter what your mind is saying.
A Different Way of Relating to Emotions
ACT was created in the 1980s by psychologist Steven Hayes. At the time, a lot of therapy focused on trying to control or push away difficult emotions. But Hayes noticed something important: the more we struggle against our feelings, the more trapped we often feel.
ACT takes a gentler, more compassionate approach. It recognizes that all emotions — even the tough ones — are a natural part of being human. Instead of battling them, ACT invites us to notice and accept our thoughts and feelings with openness. From there, the focus shifts to what matters most: clarifying your values and taking steps toward the life you want.
Core Elements of ACT
In our work together, we might explore six key skills that ACT teaches:
Acceptance: making space for uncomfortable emotions instead of fighting them.
Defusion: stepping back from your thoughts so they have less power over you.
Mindfulness: learning to be present in the here and now.
Self-as-context: noticing that you are more than your thoughts and feelings.
Values: clarifying what matters most to you.
Committed action: taking steps toward a life that reflects your values.
What ACT Looks Like in Therapy Sessions
ACT is very hands-on and practical. Here’s a sense of what you might experience in sessions with me:
Mindfulness practices – short exercises to help you connect with the present moment.
Gentle acceptance work – learning how to allow space for emotions, even the tough ones, instead of getting stuck in a fight with them.
Creative exercises – metaphors, imagery, or experiments that help you see thoughts differently (for example, noticing a thought as just “words on a screen” instead of a command you must follow).
Exploring your values – identifying what’s most important to you in your relationships, work, health, and personal growth.
Setting small, meaningful goals – choosing steps you can take between sessions that move you closer to the kind of life you want.
Sessions often flow naturally between these elements. We might start with a quick check-in, practice a short mindfulness exercise, explore what’s been hard lately, and then connect it back to your values and goals. Every session is tailored to you.
What You Can Expect
It’s experiential. We’ll spend time practicing skills together, not just talking about them.
It’s collaborative. You get to decide what feels helpful and what pace feels right.
It’s values-driven. The focus is less on “fixing” you and more on helping you build a life that feels meaningful and true to who you are.
It’s practical. You’ll leave sessions with tools and strategies you can use in your daily life.
Why Clients Choose ACT
Many people find ACT helpful for things like anxiety, depression, trauma, stress, or simply feeling stuck. But beyond addressing symptoms, ACT is about helping you move toward a life that feels rich, purposeful, and aligned with your values.
Because ACT adapts well to telehealth, you can practice these skills from the comfort of your home while still getting the support and guidance you need.
A Different Way Forward
If you’ve been caught in a cycle of avoiding painful thoughts or feelings, ACT offers another path: making space for all of your experiences while building the life you truly want.
Therapy with us is about walking that path together — step by step, at your pace.