What Is Acceptance and Commitment Therapy (ACT)?
A Gentle Introduction for People Considering Therapy
Starting therapy can feel overwhelming. You may be asking questions like: What approach is right for me? How does therapy even work? Will I feel understood, or just diagnosed?
If you're exploring options, let me introduce you to a therapy model I use in my work: Acceptance and Commitment Therapy, or ACT (pronounced like the word “act”).
ACT is a modern, evidence-based therapy that doesn’t try to “fix” you — instead, it helps you make room for your full experience, while clarifying what really matters to you and guiding you to live in alignment with your values. It’s especially useful if you’ve been struggling with anxiety, depression, ADHD, grief, life transitions, or feeling stuck in self-doubt.
Let me break it down.
The Basics of ACT
ACT is built on six core processes, but at its heart, it’s about two key ideas:
Acceptance — making space for the difficult thoughts and feelings that come with being human, instead of fighting or avoiding them.
Commitment — choosing actions that align with your values, even when life is hard or uncertain.
Rather than getting rid of pain (which isn’t always possible), ACT helps you change your relationship with pain — so it no longer has the power to run your life.
You Don't Have to Silence the Inner Critic
If you’ve been caught in spirals of overthinking — “Why can’t I just move on?” or “I’m so tired of feeling this way” — you’re not alone. ACT doesn’t try to silence those inner voices, but teaches you how to unhook from them.
Using techniques like mindfulness, guided imagery, and simple metaphors, we practice noticing thoughts without judgment, so you can focus on what matters to you, not what your mind shouts at you.
What Therapy Looks Like
ACT isn’t about digging endlessly into your past or offering surface-level advice. It’s about building psychological flexibility — the ability to be present, open up, and do what matters.
In a typical session, we might:
Explore what you're struggling with, and how you're responding to it.
Notice any mental "rules" or self-talk that are keeping you stuck.
Practice mindfulness or grounding skills when emotions feel overwhelming.
Clarify your values — who and what matters most to you — and find small ways to live those values today.
Set realistic, compassionate goals — even if they’re messy or imperfect.
ACT can be deeply experiential. That means you may do more than just talk — you might reflect, move, write, breathe, or experiment. Therapy becomes a kind of rehearsal for the life you want to live.
You’re Not Broken — You’re Human
One thing I love about ACT is that it honors the full spectrum of human emotion. Sadness, anxiety, frustration — they’re not signs of failure. They’re part of being human, and they often show up when something we care about feels threatened or out of reach.
Instead of battling your feelings or pretending they’re not there, ACT helps you say, “Yes, this is hard — and I can still take the next step.”
Is ACT Right for You?
ACT is flexible and can be tailored to your personality and needs. It's a great fit if:
You’ve tried other therapies and still feel stuck.
You want to focus on how to live better rather than just talk about what's wrong.
You’re ready to explore new ways of relating to pain, uncertainty, or change.
You value honesty, growth, and compassion.
Whether you’re navigating loss, burnout, relationship issues, or simply want to live a more authentic life, ACT offers a way forward — one grounded in hope, courage, and meaning.
Final Thoughts
If you’re considering therapy, I want you to know this: You don’t have to be fixed to be worthy of care. You don’t have to figure it all out before reaching out for support.
Therapy is a place where your whole self is welcome — even the parts you think you should hide. ACT invites you to step into a more present, values-driven life, even when things are messy.
If that resonates with you, I’d be honored to walk with you on that journey.
Timothy Dearhamer, LCSW
Helping people move from stuck to centered through Acceptance and Commitment Therapy
Serving Oklahoma and Iowa | Telehealth Available
