Acceptance & Commitment Therapy (ACT)

Acceptance and Commitment Therapy (ACT) is a modern, evidence-based approach that helps people build a more meaningful life even in the presence of stress, anxiety, painful thoughts, or difficult emotions.

Rather than focusing on “fixing” or eliminating uncomfortable feelings, ACT supports you in changing your relationship with them. The goal is not to feel good all the time, but to live well guided by your values and what truly matters to you.

How ACT Works

ACT blends mindfulness skills with practical, values-based action. In therapy, we work together to help you:

  • Notice thoughts and emotions without being controlled by them

  • Reduce the struggle with anxiety, shame, or self-criticism

  • Clarify your personal values (what gives your life meaning and direction)

  • Take small, sustainable steps toward the life you want—even when things feel hard

ACT recognizes that pain is part of being human. Healing comes not from avoiding discomfort, but from learning how to move forward with compassion, flexibility, and intention.

Who ACT Can Help

ACT can be especially helpful for people experiencing:

  • Anxiety, stress, or chronic worry

  • Depression or low motivation

  • Trauma-related symptoms

  • ADHD and executive-function challenges

  • Shame, self-judgment, or identity-related stress

  • Life transitions, burnout, or feeling “stuck”

ACT is also well-suited for folks who have tried other therapies and want a more flexible, non-pathologizing approach.

What ACT Sessions Are Like

ACT sessions are collaborative, practical, and paced to your needs. Therapy may include:

  • Gentle mindfulness and grounding exercises

  • Values clarification conversations

  • Tools for unhooking from unhelpful thought patterns

  • Real-world goal setting that feels doable and aligned

There is no pressure to “think positively” or push feelings away. You are met where you are, with respect for your lived experience.

A Values-Centered, Affirming Approach

At Small Works Counseling, ACT is offered through an affirming, trauma-informed lens that honors your identity, autonomy, and goals. Self-diagnosed experiences are respected, and therapy is shaped around what matters most to you—not rigid expectations or one-size-fits-all solutions.

Interested in ACT?
If you’re looking for therapy that helps you live with more clarity, purpose, and self-compassion, ACT may be a good fit.