Our therapists are trained at respected counselling institutions in the UK and have extensive experience gained through their work in the NHS, private practice, and the charity sector.
Online acceptance and commitment therapy (ACT)
What is acceptance and commitment therapy (ACT)?
Acceptance and commitment therapy (ACT) is a scientifically backed, evidence-based approach that helps you develop greater psychological flexibility. At its heart, ACT teaches you to accept your thoughts, feelings, and sensations, rather than struggling against them or trying to eliminate them. By recognising that all emotions, even difficult ones, are part of the human experience, ACT allows you to approach life with more openness and less resistance.
The core principle of ACT is to help you connect with what truly matters to you, your values, and take purposeful, committed action in line with those values, even in the presence of difficult thoughts and emotions. ACT encourages you to let go of the need to control or avoid painful experiences and instead focus on what you can do to live a meaningful life, regardless of the internal challenges you face.
ACT is a highly practical form of therapy, where you will actively practice acceptance through various techniques. It’s not just about understanding your thoughts and emotions but about putting that understanding into action. By using mindfulness and behavioural strategies, ACT empowers you to embrace discomfort, stay present, and take action that aligns with your values. This means making behavioural changes that move you closer to the life you want, rather than waiting for your emotions to “feel better.”
It’s not about feeling better, but about living more fully and authentically, even when faced with life’s inevitable struggles. ACT is action-oriented, helping you move towards a life that reflects what you truly care about, no matter the challenges you may encounter along the way.
How ACT therapy works?
ACT therapy is built around six core processes that work together to increase psychological flexibility, helping you live a life that aligns with your values. These processes help you understand and navigate your internal world, thoughts, feelings, and sensations, while also guiding you to take purposeful actions toward the life you want.
- Cognitive defusion: ACT teaches you to “defuse” from unhelpful thoughts, meaning you learn to observe your thoughts without getting caught up in them. Instead of seeing your thoughts as truths, you begin to see them as passing mental events that don’t need to control your actions. This process helps reduce the impact of negative or distressing thoughts, allowing you to respond with more flexibility.
- Acceptance: Rather than fighting against painful emotions or thoughts, ACT encourages you to accept them as part of the human experience. Acceptance doesn’t mean resignation or giving up, but rather allowing yourself to experience thoughts and feelings without trying to avoid or suppress them. By learning to accept, you reduce the power these thoughts and feelings have over your behaviour, giving you the space to choose your actions more freely.
- Present moment awareness: Mindfulness is a key element of ACT. By focusing on the present moment, you become more aware of your thoughts, feelings, and sensations without judgment. This helps you create a sense of calm and clarity, allowing you to engage with your experience rather than becoming overwhelmed by it.
- Self-as-context: ACT helps you to see yourself from a broader perspective. Rather than identifying with your thoughts and emotions (“I am my anxiety” or “I am my depression”), you learn to see yourself as the observer of these experiences. This shift in perspective enables you to experience emotions without letting them define you, creating more space for acceptance and growth.
- Values clarification: ACT guides you to explore and clarify what truly matters to you. Identifying your core values, whether it’s connection, creativity, health, or any other meaningful aspect of life, gives you a compass for action. By understanding what is most important, you can make decisions and take actions that align with your values, leading to a deeper sense of fulfilment and purpose.
- Committed action: The final process of ACT involves taking meaningful, values-driven actions, even in the presence of uncomfortable thoughts or feelings. This is where the therapy becomes action-oriented. ACT encourages you to move forward in the direction of your values, even when life is difficult. It’s about doing what matters to you, no matter the discomfort you may face along the way.
Who can benefit from ACT therapy?
ACT therapy is a flexible and effective approach that can help individuals facing a wide range of challenges. It’s not just for those with specific diagnoses, but for anyone who wants to live more fully and authentically, even in the presence of difficult thoughts and feelings.
ACT therapy can be beneficial for those experiencing:
- Anxiety or stress
- Depression
- Chronic pain
- Cancer or physical health issues
- Self-doubt or low self-esteem
- Obsessive thoughts or compulsions (OCD)
- Feeling stuck or unfulfilled in life
- Perfectionism
- Impostor syndrome
- Burnout
- Grief and loss
Benefits of ACT therapy
Acceptance and commitment therapy provides practical tools to help you live a more meaningful life, even in the face of challenges. It increases psychological flexibility by helping you respond to thoughts and emotions in ways that align with your values. ACT also improves emotional regulation by teaching you to accept difficult emotions without letting them control your actions.
Through ACT, you gain clarity on your personal values, allowing you to make decisions based on what truly matters to you. It builds resilience, helping you handle stress and setbacks with greater strength. ACT encourages a kinder, more compassionate relationship with yourself, reducing self-criticism and fostering self-acceptance.
ACT can also strengthen relationships by making you more present and less reactive in your interactions with others. It helps you live authentically, even when facing challenges or difficult emotions. With a focus on mindfulness and acceptance, it supports better stress management and a more balanced approach to life.
ACT empowers you to live in line with your values, offering a flexible and effective approach to life’s difficulties.
What happens in an ACT session?
ACT is an experiential therapy, meaning that you will actively practice techniques both during the session and outside of it. Throughout therapy, you’ll be guided through exercises designed to help you make space for difficult emotions and thoughts, rather than trying to avoid or suppress them. These exercises are aimed at training you to embrace discomfort and develop a more balanced approach to your inner experiences.
One of the key aspects of ACT is increasing self-awareness. By starting to notice your thoughts and feelings, you can begin to recognise how they influence your behaviour. In therapy, you’ll practice techniques that help you gain distance from your thoughts, allowing you to observe them without automatically reacting. This process of “defusion” is central to ACT, as it helps you see your thoughts for what they are, not as truths you need to act upon.
The therapeutic relationship in ACT is one built on compassion, warmth, and understanding. Your therapist will create a safe, non-judgmental space where you can speak openly about your struggles. This trusting environment allows you to explore your thoughts and emotions freely, knowing that you won’t be judged, but rather supported with empathy.
Mindfulness may also be a part of the session, depending on your preferences and needs. The therapist might guide you through mindfulness exercises to help you stay present with your thoughts and emotions, allowing you to experience them without becoming overwhelmed. These exercises are flexible and tailored to you, helping you to build awareness and find a grounded approach to challenging situations.
In sessions, you’ll work with your therapist to identify what truly matters to you in life. Once your values are clear, you’ll collaborate on creating a practical plan to take action based on those values. This plan helps you move towards a more meaningful life, even when faced with unpleasant emotions or thoughts.
How does ACT therapy progress over time?
ACT therapy typically progresses through a series of stages, but it’s not rigid, each person’s journey is unique and guided by their needs and values.
In the early sessions, you and your therapist will focus on understanding what’s keeping you stuck, such as avoidance, unhelpful thought patterns, or disconnection from what truly matters to you. You’ll start learning practical skillslike mindfulness and cognitive defusion to help you relate differently to difficult thoughts and emotions.
As therapy continues, the emphasis shifts toward clarifying your personal values and using them to guide meaningful action, even in the presence of discomfort. You’ll explore how to stay present, open, and committed to your goals over time.
Later sessions often involve reinforcing these skills, troubleshooting challenges, and building confidence in applying ACT principles in everyday life. The ultimate goal is to help you develop psychological flexibility, so you can respond more effectively to life’s ups and downs while moving toward what matters most to you.
Why choose Forward Therapy?
We are committed to offering effective, evidence-based therapy that helps individuals overcome their challenges and improve their well-being. Our approach combines a deep understanding of acceptance and commitment therapy techniques with a warm, non-judgmental, and safe space where you can explore your thoughts and feelings without fear. We believe that creating a compassionate, client-centred environment is essential for effective therapy.
Our therapists have trained at reputable counselling institutions in the UK and bring several years of experience from working within the NHS, private practice, and the charitable sector.
Plus, we believe in a collaborative approach, working with you to understand your unique challenges and goals. By combining practical skills with empathetic support, we help you develop the tools you need to manage your thoughts and behaviours more effectively.
FAQs about ACT
How is ACT different from CBT?
Acceptance and commitment therapy (ACT) and cognitive behavioral therapy (CBT) are both evidence-based approaches, but they differ in how they relate to thoughts and emotions.
| ACT (Acceptance and Commitment Therapy) | CBT (Cognitive Behavioral Therapy) |
|---|---|
| Focuses on accepting unwanted thoughts and feelings without changing them. | Focuses on challenging and changing unhelpful thoughts. |
| Teaches mindfulness and present-moment awareness. | Teaches cognitive restructuring (changing thinking patterns). |
| Encourages action based on personal values, even when discomfort is present. | Encourages action after reducing negative thought patterns. |
| Goal: Build psychological flexibility—the ability to stay open, present, and engaged. | Goal: Reduce symptoms by changing thought-behavior cycles. |
In simple terms, ACT helps you make room for difficult thoughts and live meaningfully. CBT helps you change unhelpful thoughts to feel better.
Is online ACT therapy as effective as in-person therapy?
Yes, online ACT therapy can be just as effective as in-person therapy for many people. Research has shown that ACT delivered through video or digital platforms leads to meaningful improvements in areas such as anxiety, depression, stress, and chronic pain.
Online ACT therapy uses the same evidence-based techniques as in-person sessions, including mindfulness, acceptance strategies, and values-based actions. The format allows clients to access support from the comfort and privacy of their own space, which can improve consistency and convenience.
How many sessions will I need?
The number of ACT therapy sessions you’ll need depends on your goals, the challenges you’re facing, and how you progress over time. Some people find noticeable improvements in as few as 6 to 8 sessions, especially when working on a specific issue. Others may benefit from longer-term support over several months.
ACT is a flexible, goal-oriented approach. Your therapist will regularly review your progress with you and adapt the plan as needed. Together, you’ll decide when it feels right to reduce or end sessions based on your needs and the changes you’re experiencing.
Can I do ACT on my own?
Yes, you can begin practicing ACT on your own, and many people find self-help resources helpful for building awareness and starting personal growth. There are books, apps, podcasts, and exercises that introduce key ACT principles like mindfulness, values clarification, and acceptance.
However, ACT can be much more effective when guided by a therapist. A therapist helps tailor the approach to your specific needs, offers support when exercises feel challenging, and ensures you’re applying the concepts in a way that leads to real change.
Self-guided ACT can be a great supplement, but working with a therapist often leads to deeper and more sustainable progress.
What is expected of me between sessions?
Between ACT therapy sessions, you’ll be encouraged to apply what you’re learning to your everyday life. This might include practising mindfulness, noticing how you respond to difficult thoughts or emotions, or taking small actions aligned with your values.
You may also be given brief exercises or reflections to try on your own, nothing overwhelming, but designed to help you build skills and awareness outside the therapy space. These activities aren’t about getting things “right,” but about exploring, staying curious, and gently challenging patterns that keep you stuck.
Consistency and openness are more important than perfection. The real progress often happens in the small, meaningful moments between sessions.
Can ACT be integrated with other therapies or treatments?
Yes, ACT can be effectively integrated with other forms of therapy and treatments. Because it’s a flexible, process-based approach, ACT often complements methods like cognitive behavioral therapy (CBT), and mindfulness-based therapies.
It can also be used alongside medical treatments, such as medication for anxiety or depression. In these cases, ACT can help you build psychological flexibility, cope with symptoms more effectively, and take actions that align with your values, even as you manage your condition medically.
How do I know if ACT is working for me?
You’ll know ACT is working not necessarily by the absence of difficult thoughts or emotions, but by how you respond to them, and how you live your life despite them.
Signs ACT is helping include becoming more aware of your thoughts and feelings without being overwhelmed by them, feeling less stuck or avoidant, and making choices that align with your values more consistently. You might notice yourself taking meaningful actions even in the presence of discomfort, and feeling more present and connected in your daily life.
Progress in ACT can feel gradual and subtle at first, but over time, many people report greater emotional resilience, clarity, and a stronger sense of purpose. Your therapist will also regularly check in with you about your goals and how things are shifting, so you can reflect together on the changes you’re experiencing.
How does ACT address cultural or individual differences?
ACT is designed to be flexible and adaptable, making it well-suited to respect and incorporate cultural, personal, and individual differences. Instead of prescribing a fixed set of beliefs or behaviours, ACT focuses on your unique values, what truly matters to you, and uses those as a compass for meaningful action.
Because it emphasises personal meaning over universal norms, ACT can be shaped around your cultural background, identity, traditions, and lived experiences. It doesn’t try to “correct” your thoughts to fit a certain standard; rather, it helps you relate to them in a way that supports your wellbeing, in the context of your life.
Our Forward Therapy counsellors will take time to understand and honour your cultural identity and social context, and work collaboratively to ensure the therapy feels relevant, respectful, and empowering for you.
How does ACT address self-compassion and self-criticism?
Acceptance and commitment therapy helps people develop a kinder, more supportive relationship with themselves by changing how they relate to their thoughts and feelings, rather than trying to control or eliminate them.
Self-criticism often shows up as harsh internal dialogue, thoughts like “I’m not good enough” or “I always mess things up.” ACT doesn’t try to argue with or suppress these thoughts. Instead, it teaches you to notice them for what they are: mental events, not facts. Through a process called cognitive defusion, you learn to step back from these self-critical thoughts, so they have less power over your actions.
ACT also places emphasis on acceptance, acknowledging painful thoughts and feelings without judgment. This makes space for self-compassion by helping you respond to your struggles with care rather than blame. You begin to treat yourself more like you would treat a friend going through something difficult.
Another key part of ACT is values clarification. When you connect with your values, such as kindness, authenticity, or growth, you’re encouraged to act in ways that align with those values, including how you treat yourself. Over time, this supports a more compassionate, respectful inner dialogue.
Rather than trying to become more confident by eliminating self-doubt, ACT supports you in building a life guided by meaning and purpose, even when self-critical thoughts are present. In doing so, it naturally fosters greater self-compassion and emotional resilience.
What should I do if I experience a crisis between sessions?
If you experience a crisis between ACT therapy sessions, such as feeling overwhelmed, unsafe, or in danger, it’s important to take immediate steps to ensure your safety and get the support you need.
ACT is not a crisis intervention model, so in urgent situations, you should contact your local emergency services, visit the nearest hospital, or reach out to a crisis hotline or mental health support line available in your area.
If you are in the UK, here you have some useful crisis numbers:
Samaritans
Call 116 123 (free, 24/7)
For anyone struggling to cope or needing someone to listen, without judgement.
Website: www.samaritans.org
NHS 111
Call 111 (free, 24/7)
For urgent medical advice or mental health support when it’s not a 999 emergency.
SHOUT
Text SHOUT to 85258 (free, 24/7)
A confidential text messaging service for anyone in crisis.
Website: www.giveusashout.org
National Suicide Prevention Helpline UK
Call 0800 689 5652 (24/7)
For anyone with thoughts of suicide or who is supporting someone at risk.
Emergency services
Call 999 if you or someone else is in immediate danger.
Further reading
Book a session with an ACT specialist
Professional standards
