In this Blog Post, we will continue examining ACT ( Acceptance and Commitment Therapy). Therapy. Beginning by looking at how ACT Therapy can be helpful for various disorders or issues.
ACT is effective with a wide range of issues, including:
Anxiety and OCD – Teaching clients how to sit with distressing thoughts rather than compulsively trying to eliminate them.
Depression – Encouraging movement toward values even when motivation is low.
Trauma – Supporting clients in gently making room for painful memories without letting them dictate behavior.
Perfectionism or People-Pleasing – Helping clients shift from living by others’ expectations to acting in alignment with their own values.
ACT respects pain as part of life—without letting it be the driver. Rather than fighting with your mind, ACT teaches you to change your relationship to your mind.
A Simple ACT Practice
Try this:
Next time you feel overwhelmed by a critical thought, pause and say,
“I’m noticing I’m having the thought that __.”
This creates space. Then ask yourself,
“What’s one small action I could take right now that moves me toward what matters?”
Even a small act—sending a message, going for a walk, setting a boundary—can reconnect you to your values.
Final Thoughts
ACT therapy invites us to stop trying to control the uncontrollable (our thoughts and feelings) and instead focus on what we can control: how we show up, what we care about, and the actions we take.
It’s not about becoming fearless. It’s about learning to move forward with fear—toward a rich, meaningful life.
If you’re interested in exploring ACT, therapy can be a safe space to start practicing these skills. You don’t have to do it alone.
Liza Linder, MSW, LCSW, is a therapist with 30 years of experience serving the LGBTQ+ and PLWHIV communities. Liza is in person only, in our Philadelphia offices. For more information about Liza, please click on the therapist’s bios.