Find an Acceptance and Commitment Therapy (ACT) Therapist

What Acceptance and Commitment Therapy (ACT) is and the principles behind it

Acceptance and Commitment Therapy, commonly known as ACT, is an approach that blends principles from behavioural science with mindfulness and values-based action. At its heart, ACT encourages you to accept inner experience - such as difficult emotions or unhelpful thoughts - rather than waste energy fighting or avoiding them. The aim is not to eliminate uncomfortable feelings but to change your relationship with them so they have less control over your behaviour. ACT emphasises psychological flexibility, which is the capacity to contact the present moment more fully and to act in ways that align with your chosen values.

The model is built around six interconnected processes: acceptance, cognitive defusion, being present, self-as-context, values, and committed action. Acceptance involves making room for thoughts and feelings instead of struggling with them. Cognitive defusion techniques help you notice thoughts for what they are - mental events - rather than literal truths. Mindfulness skills support present-moment awareness, while self-as-context helps you see that you are more than any single thought or feeling. Finally, values and committed action help translate insight into meaningful changes in behaviour. Together, these components aim to increase your ability to choose actions that reflect who you want to be, even in the presence of discomfort.

What types of issues ACT is commonly used for

ACT is applied across a wide range of difficulties because many common problems share a pattern of avoidance and struggle with internal experience. You may encounter ACT when seeking help for anxiety, low mood, stress, obsessive thinking, or difficulties with self-criticism. It is also used to help with long-term health conditions, chronic pain, adjustments to life changes, and concerns around relationships. Therapists often draw on ACT when people report feeling stuck, living on autopilot, or repeatedly doing things that conflict with their values.

Because ACT focuses on increasing psychological flexibility rather than eliminating symptoms, it can be particularly useful when complete symptom removal is unrealistic or when symptoms return despite previous interventions. For instance, if worrying or low mood tend to reappear during stressful periods, ACT aims to help you respond in a way that reduces the impact of those experiences on your day-to-day life. Therapists trained in ACT often tailor the approach to your situation, combining experiential exercises, discussions about values, and behavioural experiments that help you test new ways of responding to thoughts and feelings.

What a typical Acceptance and Commitment Therapy session looks like

A typical ACT session is conversational and experiential, blending dialogue with short exercises you do in the room or at home. Early sessions usually involve an assessment of the issues you bring and a discussion about what matters to you - your values - so that the therapy stays grounded in meaningful goals. Your therapist will explain the ACT model in accessible terms and may introduce simple metaphors or experiential tasks to illustrate processes like cognitive defusion or acceptance.

Sessions commonly last around 50 to 60 minutes and most people meet weekly to begin with, though frequency can vary depending on your needs. You can expect to practise mindfulness-style awareness exercises and to be invited to notice thoughts and sensations without immediately reacting. Homework is a normal part of ACT and usually involves brief practices or small behavioural experiments that help you put new skills into everyday life. Over time, sessions focus increasingly on committed action - steps you take that align with your values - and on troubleshooting obstacles that arise. Your therapist will encourage reflection on progress and adjust the pace and content to fit your preferences and life circumstances.

How ACT differs from other common approaches

ACT shares some techniques with other therapies, such as mindfulness practices found in third-wave cognitive therapies, but its theoretical emphasis and therapeutic intent differ in important ways. Unlike classic cognitive behavioural therapy that often focuses on challenging and changing the content of thoughts, ACT emphasises changing your relationship to thoughts through defusion techniques. This means you learn to notice a thought as a passing mental event rather than a literal fact that must dictate your choices.

Compared with psychodynamic approaches that explore unconscious conflicts and past relationships for insight, ACT is more pragmatic and present-focused, centring on how you act in line with your values now. Where some therapies aim primarily to reduce symptoms, ACT aims to increase psychological flexibility so that symptoms are less likely to disrupt a meaningful life. This does not mean that ACT ignores history or emotion; rather, it offers different tools - experiential exercises, values clarification, and committed action - to help you live well alongside whatever internal experience you carry. Many therapists integrate ACT with other modalities when appropriate, tailoring the approach to your individual needs and therapeutic goals.

Who is a good candidate for ACT and how to find the right therapist

ACT can suit many people, especially those who want practical strategies for living in line with their values despite difficult thoughts or feelings. You might find ACT helpful if you notice patterns of avoidance - for example withdrawing from activities you care about because of fear or low mood - or if repeated attempts to control your inner life have not brought lasting relief. It is also suitable if you prefer a collaborative, present-focused approach that includes experiential work and behavioural change rather than an exclusive focus on symptom elimination.

When looking for a therapist trained in ACT, check for registration with an appropriate UK professional body and for relevant training or accreditation in ACT. You may want to read therapist profiles to learn about their experience with particular issues, the settings they work in, and whether they offer in-person or online appointments. An initial consultation - often a short call or meeting - is a useful opportunity to ask about the therapist's use of ACT, their approach to values work, and what a typical session would involve. You can ask how they adapt exercises for your situation, what to expect between sessions, and whether they have experience working with people from backgrounds similar to yours. Practical considerations such as fees, session length, and accessibility are also important to discuss.

Finally, trust your judgement about the therapeutic fit. A good working relationship matters as much as any specific technique. You should feel heard and respected, and your therapist should be able to explain ACT in a way that feels clear and relevant to you. If the first therapist you try does not feel right, it is reasonable to look for someone else who better matches your needs and communication style. Over time, with a therapist who aligns with your values and goals, ACT can offer tools to help you act more freely and meaningfully, even when life is challenging.

Next steps

If you are ready to explore ACT, use the listings above to compare trained counsellors and therapists. Look for registration details, areas of speciality, and practical information about how they work. Booking an introductory session can give you a clearer sense of whether ACT and a particular therapist are the right fit for you.