What Is Acceptance and Commitment Therapy (ACT) and Why Would It Help Me with Anxiety?

Have you ever felt stuck in a cycle of negative, anxious thoughts and feelings that just won’t go away? These painful thoughts can drag you down and make you feel hopeless. Some examples of this cycle might sound like:

• "Why are people always so mean to me? Why don’t they understand me or listen to what I have to say? I’m always the one who gets treated like this."

• "I hate my job, and I hate everyone I work with. They make me feel worthless. Why can't I ever be valued for what I do?"

• "I’m stuck in this relationship. I can’t stand who I am or who I’ve become. Nothing ever changes, and every day I wake up feeling the same despair."

• "I look fat. I am fat, and everyone thinks I’m overweight. All my clothes look awful. People probably just think I’m lazy."

If any of these thoughts sound familiar, you’re not alone. Such negative self-talk often feeds anxiety and depression, creating a vicious cycle that can feel impossible to escape. The good news is that there are ways to break this cycle. One effective approach is Acceptance and Commitment Therapy (ACT).

How ACT Can Help

Acceptance and Commitment Therapy is a modern, evidence-based psychotherapy that helps you change your relationship with your thoughts. Rather than trying to fight or eliminate anxious thoughts, ACT teaches you to make space for them and focus on what truly matters to you. In ACT, you learn that:

• Your thoughts and feelings are a natural part of being human – but they do not have to define you or dictate your actions.

• You can acknowledge negative emotions without letting them control you. In other words, feeling anxiety doesn’t mean you have to act on that anxiety.

• Mindfulness techniques and metaphors are used to shift your perspective, so you no longer feel trapped by your own mind. Over time, you become better at noticing anxious thoughts and letting them pass instead of getting stuck in them.

By practicing these skills, you start to realise that you are more than your anxiety. ACT can help you regain a sense of direction and freedom that anxiety often steals away.

The Role of Values in ACT

A fundamental principle of ACT is identifying your core values and living in alignment with them. Take a moment to ask yourself:

• What truly matters to me? (Family, friendship, creativity, health, honesty, etc.)

• Am I making choices based on my values or based on my fears? For example, if you value connection, are you avoiding social events because of fear?

• If I value being a loving person, will the thought "Everyone thinks I’m ugly" stop me from showing love?

When anxiety pushes you around, reminding yourself of your values can be grounding. ACT helps you use these values as a compass. Instead of letting anxious thoughts dictate your life, you refocus on what you care about most. This shift can be incredibly empowering — you start doing more of the things that make life meaningful, even if anxiety is along for the ride.