Acceptance and Commitment Therapy (ACT) — sometimes called third-wave CBT — helps you build psychological flexibility: the ability to stay present, open to experience, and acting in line with your deepest values even when difficult thoughts or feelings are around.,Rather than trying to eliminate uncomfortable thoughts, ACT teaches cognitive defusion — changing your relationship with thoughts so they have less hold on your behaviour. The work is experiential and value-driven: you’ll spend time clarifying what genuinely matters to you, then committing to small, courageous actions that move you closer to that life. ACT has strong evidence for anxiety, depression, chronic pain, OCD, and trauma.
Accepting the difficult thoughts and feelings that come with being human, while committing to actions that move you toward what matters most. The aim is psychological flexibility — not feeling good all the time.
CBT often works to change thoughts directly. ACT focuses on changing your relationship with thoughts so they have less hold on your actions — sometimes called cognitive defusion.
The ability to stay present, open to experience, and acting in line with your values — even when difficult thoughts or feelings are present. It’s the core goal of ACT.
ACT teaches a set of skills — but most are experiential, learned in session through exercises and metaphors rather than memorised techniques.
ACT has strong research evidence for anxiety, depression, chronic pain, OCD, trauma, and workplace stress, among others.
Most people complete a course of ACT in 8–16 sessions. Skills tend to keep building after therapy ends.
Taking the first step is easier than you think — no pressure, just a conversation.
