Find an Acceptance and Commitment Therapy (ACT) Therapist

What Acceptance and Commitment Therapy (ACT) Is

Acceptance and Commitment Therapy, commonly called ACT, is an evidence-informed approach that combines mindfulness skills with behavioral strategies. Rather than trying to eliminate painful feelings or thoughts, ACT helps you change the way you relate to them so they have less of an impact on the choices you make. The aim is not symptom eradication alone, but to increase psychological flexibility - the ability to be present, open to experience, and able to take actions that fit your personal values.

The principles that guide ACT

ACT is organized around a set of interrelated processes. One of these is acceptance - learning to make room for uncomfortable feelings instead of struggling against them. Another is cognitive defusion - learning to notice thoughts as mental events rather than literal truths. ACT emphasizes present-moment awareness through mindful observation of experience, and a perspective called self-as-context that helps you observe your life from a broader stance. Values clarification is central - you identify what matters most to you - and committed action links those values to concrete behavior change. Therapists integrate these principles through experiential exercises and metaphors that help you practice these skills in day-to-day life.

What ACT Is Often Used For

You will find ACT applied to a wide range of challenges because it focuses on how you respond to internal experience rather than on specific symptom targets. Many people seek ACT for anxiety, obsessive thoughts, low mood, stress related to work or caregiving, and difficulties with motivation. It is also used to support people managing chronic pain or long-term health conditions, as ACT helps shift the focus from symptom control to living in line with values despite discomfort. Therapists use ACT with individuals across the lifespan, with couples, and in group settings to address issues such as workplace burnout, life transitions, and patterns of avoidance that limit daily functioning.

What a Typical ACT Session Looks Like

When you attend an ACT session, the format will be familiar - a conversation with a trained clinician in a structured timeframe, often 45 to 60 minutes. Early sessions usually include an assessment of what brought you to therapy and a collaborative discussion about goals and values. Your therapist may introduce brief mindfulness exercises to help you notice thoughts and sensations without immediate reaction. Sessions often include experiential work - guided metaphors, role plays, or behavioral experiments - that you practice in the room and refine for use between sessions. Homework is commonly assigned, but it typically focuses on small, concrete steps toward value-driven actions rather than long checklists of tasks. Over time, progress is tracked by how your behavior aligns with your values and by practical markers such as increased engagement in meaningful activities.

How ACT Differs From Other Approaches

Unlike traditional cognitive-behavioral approaches that emphasize identifying and disputing the accuracy of thoughts, ACT shifts the emphasis from changing thought content to changing your relationship with thoughts. Instead of arguing with or trying to eliminate unwanted inner experiences, ACT asks you to observe those experiences and choose actions consistent with what matters to you. This can feel liberating if you have found thought-challenging techniques to be exhausting or insufficient. ACT also integrates mindfulness practices more directly into behavioral work, so sessions tend to blend awareness exercises with concrete planning. While ACT shares common ground with many therapies - such as behavior change and skills practice - its unique focus on values and acceptance shapes both the goals and the methods used in therapy.

Who Is a Good Candidate for ACT

ACT can suit you if you are ready to work on living a values-driven life even when uncomfortable thoughts or feelings arise. It tends to fit people who prefer experiential learning and actionable steps rather than only discussing feelings. If you are dealing with persistent worry, avoidance patterns, low mood, or the ongoing impact of physical health challenges, ACT offers strategies to reduce the influence of those experiences on your behavior. That said, ACT may not be the best first step if you are in acute crisis or need immediate safety planning; in those situations, a clinician will prioritize stabilization and short-term supports before engaging in values work. It is also important that you and your therapist agree on goals and a pace of work that feels manageable for you.

How to Find the Right ACT Therapist

When you look for a therapist trained in ACT, begin by checking credentials and clinical training. Ask whether the clinician has formal training or supervision in ACT and how long they have been applying its techniques. During an initial consultation you can inquire about the therapist's typical session structure, how they incorporate experiential exercises, and what kind of homework they assign. It is reasonable to ask for examples of how they help clients clarify values and turn those values into specific, achievable steps. You might also ask how progress is measured - some therapists use brief outcome measures or collaborative goal reviews to assess what is changing over time.

Consider practical details as part of your search. Ask whether the therapist offers in-person appointments, telehealth sessions, or both; inquire about session length, fees, and whether they accept your insurance or offer a sliding scale. Think about the personal qualities you want from a therapist - some people prefer a direct, skills-focused clinician while others want a gentler, exploratory style. If cultural background, language, or lived experience matters to you, include those preferences in your search. Many therapists are happy to offer a short phone or video consultation so you can get a sense of fit before scheduling a full session.

What to Expect Over Time

The pace of change in ACT varies by person and by the nature of the issues you bring. Some people notice shifts in how they relate to thoughts and feelings within a few sessions, while meaningful behavioral changes often unfold over several months as you practice new skills in daily life. The goal is gradual growth - increased willingness to experience internal events and more consistent steps toward what matters to you. You and your therapist should revisit goals regularly and adjust the plan as life evolves.

Final Thoughts on Choosing ACT

Acceptance and Commitment Therapy offers a practical framework if you want to reduce the control that unhelpful thoughts and emotions have over your life and to center therapy around what you value. By focusing on acceptance, mindfulness, and committed action, ACT helps you build a life that feels more meaningful even when challenges persist. When searching for a therapist, prioritize clear communication about ACT training, a collaborative approach to goal setting, and a clinician whose style complements your needs. Taking a few minutes to ask questions and compare profiles can increase the chances you find a clinician who supports the kind of change you want to make.