What is acceptance and commitment therapy (ACT) and how does it work?

Life can be challenging. Stress, anxiety, depression, grief, substance use, and difficult life experiences can leave us feeling stuck, overwhelmed, or disconnected from the life we want to live. Many people spend a lot of their energy trying to avoid painful thoughts and emotions, only to find that the struggle itself becomes exhausting. Acceptance and Commitment Therapy (ACT) offers a different approach. Rather than teaching people how to eliminate difficult thoughts and feelings, ACT helps people develop a new relationship with them, creating space for healing, growth, and meaningful action.

At Kinnic Falls, we believe healing happens when people gain practical tools, supportive connections, and opportunities for growth. That’s why we’re excited to offer ACT-inspired group therapy, Getting Unstuck: An ACT group for people feeling stuck. This group, led by a Licensed Professional Counselor (LPC) specializing in ACT, provides a supportive environment where you can learn from evidence-based ACT skills alongside others facing similar challenges. Continue reading to learn more about ACT and our group program.

What is acceptance and commitment therapy?

Acceptance and Commitment Therapy, commonly known as ACT, is an evidence-based form of psychotherapy that helps individuals increase psychological flexibility. Psychological flexibility is the ability to stay present, open to experiences, and committed to actions that align with personal values, even when facing emotional pain or challenges. At its core, ACT recognizes an important truth: difficult emotions are a normal part of being human. Anxiety, sadness, grief, shame, self-doubt, and stress are experiences we all encounter. Problems often arise not because these emotions exist, but because we become trapped in a constant battle to avoid, suppress, or control them.

ACT teaches individuals how to respond to thoughts and feelings in healthier, more effective ways while focusing on what truly matters in their lives.

how does ACT work?

ACT is built around six core processes that work together to help individuals develop greater resilience and emotional well-being.

1. Acceptance: Acceptance involves making room for difficult thoughts, feelings, and experiences rather than fighting against them. This doesn’t mean liking or approving of painful experiences. Instead, it means acknowledging them without allowing them to control your life.
2. Cognitive Defusion: Cognitive Defusion involves distancing yourself from the thoughts and feelings, and changing the way you react. ACT teaches skills that help people step back and observe thoughts for what they are: thoughts, not facts. Instead of thinking, “I’m a failure,” ACT helps individuals notice, “I’m having the thought that I’m a failure.” This subtle shift can reduce the power negative thinking has over behavior.
3. Being Present: ACT emphasizes mindfulness and awareness of the present moment. When we spend too much time dwelling on the past or worrying about the future, we often miss what is happening right now. Learning to stay present can reduce stress and help people respond more intentionally to life’s challenges.
4. Self as Context: ACT encourages individuals to recognize that they are more than their thoughts, emotions, struggles, or diagnoses. A person may experience depression, addiction, anxiety, or grief, but those experiences do not define who they are. This perspective helps foster hope and self-compassion.
5. Values: One of ACT’s most powerful components is helping people identify what truly matters to them. Values might include family, health, honesty, spirituality, creativity, or personal growth. When individuals reconnect with their values, they gain clarity about the kind of life they want to build.
6. 6. Committed Action: Once values are identified, ACT helps people take meaningful steps toward living them. These actions don’t have to be huge to be life changing. Small, consistent choices can create significant change over time. Even when difficult emotions arise, individuals learn how to continue moving toward their goals and values.

who can benefit from act?

ACT has been shown to help people facing a variety of challenges, including:

• Anxiety and stress
• Depression
• Grief and loss
• Substance use disorders
• Trauma-related concerns
• Major life transitions
• Low self-esteem and self-criticism

ACT can be particularly effective for individuals who feel stuck in patterns of avoidance, overthinking, self-judgment, or emotional struggle.

introducing the kinnic falls act group therapy program

At Kinnic Falls, we believe healing happens when people gain practical tools, supportive connections, and opportunities for growth. That’s why we’re excited to offer ACT-inspired group therapy, Getting Unstuck: An ACT group for people feeling stuck.

This group, led by a Licensed Professional Counselor (LPC) specializing in ACT, provides a supportive environment where you can learn from evidence-based ACT skills alongside others facing similar challenges. Whether you’re navigating mental health challenges, working through life transitions, managing stress, or continuing your recovery journey, our ACT group offers an opportunity to learn tools that can create lasting, positive change.

Interested in learning more about the Kinnic Falls ACT Group? Click here or call us at 715-426-5950 to learn more about upcoming group sessions and how to get started. 

You don’t have to fight every thought or feeling. You can learn to carry them differently and keep moving toward the life you want.