Acceptance & Commitment Therapy (ACT)

Acceptance and Commitment Therapy (ACT) is an evidence-based, third-wave CBT approach that helps you unhook from difficult thoughts and feelings and take action toward what genuinely matters to you.

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What is Acceptance & Commitment Therapy?

ACT teaches a skill called psychological flexibility — the ability to stay present, make room for uncomfortable thoughts and emotions, and still move toward the life you want. Rather than trying to delete anxiety, it changes the role anxiety plays so it stops running the show.

How does ACT work?

We practise noticing thoughts as thoughts (defusion) instead of treating them as commands or facts, and making space for hard feelings instead of fighting them (acceptance). Then we clarify your values and translate them into concrete, committed steps you can take even when anxiety shows up.

What does ACT help with?

ACT has strong evidence for anxiety, OCD, chronic worry, depression, perfectionism and the relentless self-criticism that often rides along with them. It is a particularly good fit if you have already tried to "think your way out" and want a different relationship with your mind.

What it feels like in session

Sessions are active and practical, with short experiential exercises and between-session practice. The goal is not a permanently quiet mind — it is a meaningful, values-led life that anxiety no longer gets to veto.

What ACT can help with

  • Generalized anxiety and chronic worry
  • OCD and intrusive thoughts
  • Perfectionism and harsh self-criticism
  • Low mood that keeps you stuck

Watch: ACT

Handling Difficult Emotions: The Children on the Bus Metaphor

Frequently asked questions

Is ACT effective for anxiety?

Yes. ACT is an evidence-based treatment with strong research support for anxiety disorders, OCD and depression. It works by reducing the influence anxious thoughts have over your behaviour rather than trying to eliminate them.

How is ACT different from traditional CBT?

Traditional CBT often focuses on challenging and changing the content of unhelpful thoughts. ACT, a third-wave CBT, focuses instead on changing your relationship to those thoughts — accepting their presence while committing to values-based action.

How long does ACT take?

It varies by person and goals, but many people notice meaningful shifts within a focused course of weekly sessions. We review progress together and adjust the pace to you.

Selected clinical references

This approach is informed by established clinical research and treatment guidelines, including:

  1. Hayes, S. C., Strosahl, K. D., & Wilson, K. G. (2012). Acceptance and Commitment Therapy: The Process and Practice of Mindful Change (2nd ed.).
  2. A-Tjak, J. G. L., et al. (2015). A meta-analysis of the efficacy of acceptance and commitment therapy for clinically relevant mental and physical health problems.
  3. Twohig, M. P., & Levin, M. E. (2017). Acceptance and Commitment Therapy as a treatment for anxiety and depression: A review.