Find an Acceptance and Commitment Therapy (ACT) Therapist

What is Acceptance and Commitment Therapy (ACT)?

Acceptance and Commitment Therapy, commonly called ACT, is a therapeutic approach that aims to increase psychological flexibility - the capacity to be present, open up to internal experience, and take action guided by personal values. Rather than trying to eliminate unwanted thoughts or feelings, ACT teaches you to change your relationship with them so they have less influence over behaviour. The approach blends mindfulness strategies with behavioural change techniques and a focus on clarifying what you truly care about.

Core principles behind ACT

At the heart of ACT are several interconnected ideas. Mindfulness and present-moment awareness help you notice thoughts and sensations without being overwhelmed by them. Acceptance involves allowing uncomfortable inner experiences to exist without fighting them, which can free up energy for meaningful action. Cognitive defusion techniques teach you to observe thoughts as mental events, not literal truths to be obeyed. ACT also emphasises the notion of self-as-context - learning to see yourself as more than passing experiences - and it places a strong emphasis on clarifying your values and committing to actions that align with them. Together these elements support practical behaviour change rather than prolonged attempts to control or suppress internal states.

What issues is ACT commonly used for?

ACT is applied across a broad range of concerns that bring people into therapy. It is frequently used for anxiety and stress, persistent low mood and depression, obsessive-compulsive tendencies, and concerns about chronic pain or long-term health conditions. People also seek ACT for issues such as workplace pressure, relationship difficulties, grief, and adjustment after major life events. Because the focus is on enhancing psychological flexibility rather than eliminating symptoms, ACT can be helpful when thoughts or feelings repeatedly get in the way of living in line with your values. It is also offered in individual and group formats and can be adapted to different age groups and cultural contexts.

What does a typical ACT session look like?

A typical ACT session is experiential and interactive. Early meetings often begin with a conversation about your presenting concerns and what you hope to achieve, alongside an exploration of your values - the things that matter most to you in different life domains. The therapist will introduce brief experiential exercises designed to illustrate ACT principles, such as grounded mindfulness practices or simple cognitive defusion techniques that help you observe thoughts without reacting to them. Sessions commonly include a mixture of discussion, guided experiential exercises, and collaborative planning of small, values-guided actions to try between sessions.

Sessions usually last around 50 to 60 minutes and are often offered weekly to fortnightly, although frequency can vary depending on your needs, availability and the programme agreed with the therapist. Homework is an integral part of ACT; you might be invited to practise short mindfulness exercises, notice value-consistent actions during the week, or try specific behavioural experiments. Over time the focus shifts from symptom reduction to increasing the range of things you can do even when uncomfortable internal experiences are present.

How ACT differs from other therapeutic approaches

ACT shares some techniques with cognitive-behavioural approaches, such as behavioural experiments and skills training, but it differs in emphasis. Traditional cognitive-behavioural therapy often focuses on identifying and changing the content of unhelpful thoughts. ACT, by contrast, encourages you to accept thoughts and feelings while changing the function they serve in your life. The intention is not necessarily to challenge every negative thought but to reduce the hold those thoughts have over your behaviour.

Compared with psychodynamic approaches, which explore how past relationships and unconscious processes shape current patterns, ACT focuses more on present-moment experience and on taking committed action in line with values. Compared with person-centred or humanistic therapies, which prioritise the therapeutic relationship and self-exploration, ACT blends relationship-based work with structured mindfulness and behavioural strategies to help you move toward valued living. Each approach has strengths, and a therapist trained in ACT will often draw on complementary skills while keeping the ACT framework central.

Who is a good candidate for ACT?

ACT is suitable if you are ready to work on changing the ways you respond to difficult thoughts and feelings rather than trying to make them disappear. It tends to suit people who are willing to try experiential exercises, reflect on their values, and test small behavioural changes in everyday life. You might find ACT helpful if you are tired of repeatedly attempting to control internal experiences that keep returning or if symptoms interfere with doing the things you care about.

ACT can be adapted for many presentations, but it may not be the right fit if you need immediate crisis intervention. If you are in acute distress or at risk of harm, it is important to contact local emergency services or your GP so that immediate support can be arranged. A good ACT therapist will assess suitability during initial sessions and discuss alternative or complementary forms of support if needed.

How to find the right ACT therapist for you

When looking for a counsellor or psychotherapist who practises ACT, start by checking professional registration and training. In the UK many therapists are registered or accredited with recognised professional bodies and will list their ACT training and relevant qualifications on their profile. Look for information about supervised ACT training, continuing professional development, and clinical experience with your particular concern.

Practical details matter. Consider whether you prefer in-person sessions close to home or online appointments that can fit around work and family commitments. Ask about session length, typical course duration, fees, cancellation terms and whether the therapist offers a short initial call so you can assess fit. It is reasonable to ask about how the therapist measures progress and what a typical therapy programme might involve for someone with your issues.

Therapeutic fit is important. Some people value a structured, skills-focused style while others prefer a warmer, exploratory approach. You may wish to try an initial few sessions with one practitioner and then reassess. If a therapist does not seem to practis in a way that suits you, it is appropriate to seek another practitioner whose style and experience feel more comfortable.

Finally, consider practical supports such as whether the therapist has experience working with people from diverse cultural backgrounds, or with issues similar to yours. Many ACT therapists offer group workshops or shorter programmes focused on particular concerns - these can be a cost-effective way to learn the approach and see whether it fits your needs before committing to longer-term work.

Making the most of ACT

ACT is most effective when you treat it as a skills-based programme rather than a quick fix. Regular practise of brief mindfulness exercises, consistent effort to carry out small values-led steps, and open discussion with your therapist about barriers and setbacks will help you translate learning into everyday change. Over time many people discover they can engage more fully with life in areas that matter to them, even when difficult thoughts or feelings are present.

If you are curious about ACT, use the profiles above to identify counsellors who list ACT training and relevant experience. Ask questions, compare options and choose someone with whom you feel able to explore difficult material and experiment with new ways of responding. A considered match can make the work more meaningful and improve the chance of lasting progress.