What if the goal wasn’t to get rid of difficult thoughts and feelings, but to change how you relate to them? That’s the idea behind ACT.
ACT is pronounced as the word “act”, not as the letters. It’s a modern, evidence-informed approach that’s become popular for anxiety, stress, low mood and life’s hard moments. Here’s a plain-language guide to how it works.
The basic idea
Most of us try to push away uncomfortable thoughts and feelings by distracting ourselves, avoiding situations or fighting with our own minds. Sometimes that works for a while, but it can leave us more stuck, and cut off from the things that matter.
ACT takes a different approach. Rather than trying to eliminate difficult experiences, it helps you make room for them, so they have less control over your choices, and you can move towards the kind of life you want.
The six core ideas
ACT works with six connected skills. You don’t need to master them all, and they’re introduced gently.
Acceptance. Allowing uncomfortable thoughts and feelings to be there, rather than struggling against them.
Defusion. Learning to step back from thoughts, seeing them as passing mental events rather than facts. For example, noticing “I’m having the thought that I’ll fail” rather than “I’ll fail”.
Being present. Paying attention to the here and now, with curiosity rather than judgement.
Self as context. Connecting with the part of you that observes your thoughts and feelings, and isn’t defined by them.
Values. Getting clear on what truly matters to you, such as the kind of person, partner, parent, friend or worker you want to be.
Committed action. Taking small, practical steps in line with those values, even when difficult feelings come along for the ride.
What does it look like in practice?
Sessions often include conversation, simple exercises and metaphors, and practical things to try between sessions. A typical example is mindfulness-style practices, which help you notice thoughts without being pulled along by them. It isn’t about positive thinking, and it doesn’t ask you to pretend you feel fine.
You and your counsellor work together on what matters to you and what’s getting in the way.
What can ACT help with?
ACT is used for many concerns, including:
Anxiety and worry
Stress and burnout
Low mood
Coping with life changes
Chronic stress or ongoing difficulties
Self-criticism and low self-esteem
Research supports it for a range of these concerns, but it doesn’t suit everyone, and no approach works for every person.
How is it different from CBT?
They’re related, and both are practical and skills-based. CBT often focuses on questioning and changing unhelpful thoughts. ACT focuses more on changing your relationship with those thoughts, and on acting in line with your values, even while the thoughts are still there. Some people prefer one, some like elements of both.
Is ACT right for me?
ACT may appeal if you’ve spent a long time trying to “fix” or avoid how you feel, or if you want to feel more connected to what matters to you. It may feel less suitable if you’re looking for more structured, symptom-focused work, or want mainly to talk through something painful, such as grief, at your own pace. A good counsellor will adjust to what suits you.
In my practice, I draw on ACT-informed ideas such as (e.g. values and mindfulness) alongside a warm, person-centred approach.
Taking the first step
If you’d like to explore whether this approach could help, a good first step is a conversation. I offer a free 15-minute consultation where you can ask questions and see how it feels.