When you’re caught in a cycle of distressing thoughts, it can feel like your mind is playing a broken record that won’t stop. If you’ve ever asked yourself, “Why can’t I just let this go?” or “Why do I feel stuck even when I try to move on?” Acceptance and commitment therapy (ACT) may just be the solution you need to finally let the overwhelm go.
ACT is a form of mental health counseling that helps people accept their experiences and make a commitment to their choices based on what truly matters to them. This therapy model doesn’t aim to erase difficult thoughts or emotions. Instead, it teaches people how to live with them by focusing on values, mindfulness, and flexibility.
Understanding ACT: A different approach to therapy
ACT is a mindfulness-based behavioral therapy that empowers people to develop mental flexibility. This means staying present instead of disassociating with difficult experiences and still taking meaningful action. Rather than trying to stuff or eliminate uncomfortable emotions, ACT helps you acknowledge them and then move forward in a way that aligns with the person you want to be. It’s about living in alignment with your values even when you’re faced with difficult situations.
ACT has shown effectiveness in treating conditions such as depression, anxiety disorders, trauma, and obsessive-compulsive disorder, among others.
The core principles of ACT
ACT is built around six foundational processes that work together to support your healing:
- Acceptance: Allowing emotions and thoughts to be present without trying to control them
- Cognitive defusion: Changing how you relate to your thoughts rather than getting caught up in them
- Being present: Staying engaged with the current moment instead of ruminating on the past or future
- Self-as-context: Seeing yourself as more than your experiences or labels
- Values clarification: Identifying what matters most to you—your guiding principles
- Committed action: Taking meaningful steps aligned with your values, even when it’s hard
These tools give clients a way to navigate emotional discomfort and take ownership of how they respond to life’s challenges.
When ACT might be the therapeutic fit for you
Some experiences can leave us feeling persistently stuck or disconnected. You might feel a wave of anxiety every time you check your email, yet you can’t stop procrastinating. Maybe you replay a painful breakup in your mind months after it ended, unsure how to move forward. Or you might feel like you’re just going through the motions—showing up to work, taking care of responsibilities—but without any real sense of purpose or joy. These kinds of internal struggles are often invisible to others, yet they shape how you experience daily life.
ACT can be especially helpful if:
- You find yourself trying to avoid painful emotions or memories
- You feel overwhelmed by repetitive thoughts or self-criticism
- You want to live more intentionally, but find yourself persistently engaging in meaningless habits
- You’re dealing with anxiety, depression, or stress-related conditions
By shifting your relationship with your emotions and narrowing in on what’s truly important to you, ACT helps reduce the rumination in your mind and empowers you to act in ways that matter.
How ACT differs from other therapies
Many people are familiar with cognitive-behavioral therapy (CBT), which works by identifying and reframing negative thought patterns. While CBT focuses on changing those thoughts, ACT takes a different approach. Rather than trying to “fix” the thought, ACT encourages people to acknowledge it without judgment—and move forward anyway.
At Columbia Mental Health, therapists are trained in multiple evidence-based approaches, including ACT, CBT, and a host of others. Treatment is always tailored to our clients’ individual needs, preferences, and goals. We can help.
What to expect in an ACT therapy session
ACT therapy sessions are highly collaborative and structured around what’s meaningful to you. A therapist might guide you through exercises such as:
- Practicing mindfulness as a way for you to observe your thoughts and feelings without judgment
- Exploring and identifying your core values through written or reflective activities
- Building skills to handle emotional discomfort without letting it take control
- Setting goals aligned with those values and taking action toward them
These sessions are about equipping you with tools to live a more connected, purposeful, and satisfying life.
Benefits of ACT
Some of the most powerful benefits of ACT include:
- Increased emotional resilience
- Reduced avoidance of painful emotions
- Greater self-awareness and self-compassion
- Clarity about what drives you
- Confidence in making life decisions that reflect your values
For many people, these outcomes lead to a deep sense of personal growth and emotional relief—not because problems disappear, but because they’re no longer being controlled by them.
Reach out to Columbia Mental Health to discover the benefits of our therapy services
Columbia Mental Health offers ACT services at locations throughout the Washington D.C. metro area, Virginia, and Maryland. Our team is made up of a diverse group of licensed therapists who provide excellence in care and represent the cultural makeup of their communities. Find compassionate support rooted in evidence-based practices here at Columbia Mental Health. Call 703.682.8208 for more information about our therapy services.
For new clients, please click here to schedule an appointment. For existing clients, please click here and find your office location to contact your office directly.