If you have ever felt stuck in your thoughts, overwhelmed by emotions, or unsure how to move forward despite your best efforts, you are not alone and there is a therapy designed with that exact struggle in mind! Acceptance and Commitment Therapy (ACT) can help you develop psychological flexibility: the ability to stay present, even when things feel hard, and to take meaningful action guided by your values. Rather than trying to “fix” your thoughts or feelings, ACT teaches you how to relate to them differently, so they no longer control your life.
But how do you know if ACT is the right fit for you? Whether you are facing anxiety, depression, chronic stress, or simply feeling lost or disconnected, ACT offers a powerful framework for change that is backed by decades of research. This blog will help you understand what ACT really involves, who it works best for, and how it might support your personal growth and healing so you can make an informed, empowered decision about your mental health journey.
Anchor Therapy is a counseling center in Hoboken, NJ with mental health therapists specialized in helping children, teens, adults, couples, and families with anxiety, depression, relationship issues, trauma, life transitions, and more. Anchor Therapy is accepting new clients and is now providing in-person sessions and teletherapy sessions to residents of New Jersey, New York, and Florida.
What is ACT Therapy?
ACT psychotherapy is a modern form of counseling that helps people learn how to accept difficult thoughts and feelings instead of fighting or avoiding them. At its core, ACT is about increasing psychological flexibility- your ability to stay present in the moment and take action guided by your values even when life is painful or uncertain. Unlike some therapies that focus on changing or eliminating negative thoughts, ACT teaches you how to observe your thoughts without getting entangled in them so they lose their power to control your behavior.
ACT is built around six core processes: acceptance, cognitive defusion, being present, self-as-context, values, and committed action. Each of these helps you build a healthier, more flexible relationship with your inner experiences.
For example, instead of avoiding anxiety, ACT encourages you to make space for it, recognize it as a normal part of being human, and then still move toward what matters most to you. Check out our blog “Do I Have Anxiety? Take The Quiz and Learn 5 Instant Calming Tips.”
This approach can be helpful for a wide range of issues, including anxiety, depression, trauma, chronic pain, and more. It is rooted in behavioral science but deeply influenced by mindfulness and self-compassion, making it both practical and empowering.
What are the benefits of ACT therapy?
Improved emotional resilience
Reduced struggle with thoughts and feelings
Greater clarity and purpose
Enhanced psychological flexibility
Effective for a wide range of issues
Practical, skill-based approach
What issues can ACT help with?
Anxiety disorders (Read our blog “Natural Anxiety Solutions That Actually Work”)
Depression (Read our blog “3 Benefits of Working With A Depression Therapist”)
Obsessive-Compulsive Disorder (OCD) (Check out our blog “Your Guide to Natural Treatment For OCD”)
Post-Traumatic Stress Disorder (PTSD) (Read our blog “Everything You Need to Know About CBT for PTSD”)
Chronic pain conditions
Autoimmune disorders
Cancer-related distress
Chronic illness adjustment
Burnout and work-related stress (Read our blog “What You Need To Know About Work-Related Anxiety”)
Grief and loss (Check out our blog “Grief: How to Cope with Losing A Loved One”)
Low self-esteem (Our blog “Do You Understand Your Self-Esteem?”)
Perfectionism (Read our blog “Is Perfectionism A Coping Skill?”)
Emotional avoidance or overwhelm
Substance use and addiction (Read our blog “5 Ways to Help Someone Battling Addiction & Substance Abuse Issues”)
Disordered eating (View our blog “How To Stop Binge Eating: CBT Can Help”)
Sleep difficulties (Read our blog “Unlocking the Secrets of Quality Sleep: A Therapist’s Perspective on Sleep Hygiene and Insomnia”)
Procrastination (View our blog “How to Stop Self Sabotaging for Good”)
Interpersonal difficulties
Identity exploration
Life transitions (Read our blog “The Best Ways to Cope with Life Transitions”)
Existential concerns
Attention-Deficit/Hyperactivity Disorder (ADHD) (Check out our blog “CBT for Adult ADHD”)
And more!
How is ACT different from CBT?
While ACT and Cognitive Behavioral Therapy (CBT) share some similarities—such as being evidence-based and structured—there are key differences in their goals and techniques. CBT focuses on identifying and challenging distorted or unhelpful thoughts to change emotional responses and behaviors. It aims to replace negative thinking patterns with more realistic and constructive ones, using logic, evidence, and reappraisal strategies.
In contrast, ACT does not try to change the content of your thoughts. Instead, it teaches you to change your relationship with your thoughts. Through techniques like cognitive defusion and mindfulness, ACT encourages you to notice thoughts without getting caught up in them. The goal is to accept difficult inner experiences and commit to actions aligned with your values, even when discomfort is present. Rather than asking, “Is this thought true or false?” ACT asks, “Is this thought helpful—and does it move me toward the life I want to live?”
While CBT focuses on symptom reduction, ACT is more concerned with increasing psychological flexibility—your ability to live meaningfully in the presence of life’s challenges. This makes ACT especially helpful for people who feel stuck in trying to "fix" their thoughts and emotions and are looking for a more values-driven, experiential path forward.
Check out our blog “What is CBT?” to learn more information.
How is ACT different from DBT?
ACT and Dialectical Behavior Therapy (DBT) are both modern, evidence-based therapies that emphasize acceptance, mindfulness, and behavior change but they differ in structure, target populations, and therapeutic focus.
DBT was originally developed for individuals with emotion dysregulation and Borderline Personality Disorder (BPD), though it is now used more broadly (e.g., for self-harm, intense mood swings, etc.). It combines acceptance strategies, like mindfulness and distress tolerance, with change strategies, such as emotion regulation and interpersonal effectiveness. DBT is highly structured, often delivered in a combination of individual therapy, group skills training, and phone coaching, with a strong emphasis on learning concrete coping skills.
ACT, on the other hand, is more focused on psychological flexibility—the ability to stay present, accept difficult experiences, and act in alignment with one’s values. While it also incorporates mindfulness and acceptance, ACT does not focus as directly on regulating emotions or teaching interpersonal skills. Instead of labeling thoughts and feelings as “dysregulated” or “problematic,” ACT treats them as natural parts of being human and teaches clients to make space for them while pursuing meaningful action.
In short, DBT is skills-heavy and structured, best for people needing strong emotional coping tools, while ACT is values-driven and experiential, ideal for those feeling stuck or disconnected and wanting to live more purposefully—even in the presence of pain. Both therapies are effective but serve slightly different needs and people.
What are the challenges of ACT therapy?
ACT can be transformative, but it is not always an easy path—especially at the beginning. One of the biggest challenges lies in ACT's central message: pain is a natural part of life, and avoiding it often makes things worse. This is a radical departure from what many people expect from therapy. Clients often come in hoping to get rid of anxiety, depression, or distressing thoughts. Instead, ACT asks them to make space for these experiences which can initially feel frustrating or even unsafe. It takes time to understand that the goal of ACT is not immediate symptom relief, but long-term freedom to live meaningfully, even in the presence of discomfort.
Another challenge is that ACT introduces abstract psychological concepts that may feel unfamiliar or confusing at first. For example, ideas like "cognitive defusion" (stepping back from your thoughts) or "self-as-context" (observing your experiences without being defined by them) are not as straightforward as strategies in more traditional therapies. These ideas require practice and often need to be experienced, not just understood intellectually. Without strong guidance from a skilled therapist at Anchor Therapy, you may struggle to connect these concepts to your everyday life or assume you are not doing it “right.”
The emphasis on acceptance over control can also be hard to embrace—especially for people who have spent years trying to manage their mental health through force, avoidance, or logic. Letting go of control does not mean giving up, but that nuance can be difficult to grasp at first. You may resist leaning into emotional discomfort, especially if you have learned (consciously or unconsciously) that emotional expression is unsafe or unproductive. This is where ACT therapists must build trust and create a safe space for clients to experiment with new ways of relating to their thoughts and feelings. For more information, read our blog “How to Find the Best Therapist Near Me.”
Another challenge is that ACT requires consistent practice between sessions. It is not a passive or purely talk-based therapy. Clients are often given mindfulness exercises, values-reflection work, or real-life behavior change tasks that they need to try on their own. Without motivation, support, or accountability, some may find it difficult to sustain the effort. Because ACT asks people to take committed action in line with their values—despite internal discomfort—it demands courage, persistence, and self-compassion.
Finally, from the therapist’s perspective, ACT can be more challenging to deliver than structured, manualized therapies. It requires a flexible, experiential approach, a deep understanding of functional behavior, and the ability to adapt techniques creatively in the moment. ACT therapists must embody the processes they teach—modeling mindfulness, acceptance, and value-driven behavior themselves. While these challenges are real, both clients and clinicians who engage deeply with ACT often report profound, lasting change in how they relate to themselves and the world!
How successful is ACT therapy?
ACT has gained strong support from research over the past few decades, showing it to be an effective treatment for a wide range of mental health conditions and life challenges. Numerous studies and meta-analyses indicate that ACT can significantly reduce symptoms of anxiety, depression, PTSD, chronic pain, and substance use disorders, often with results comparable to or better than traditional therapies like CBT. What sets ACT apart is its focus on increasing psychological flexibility—a skill linked to improved overall well-being and resilience.
One of the reasons ACT is so successful is that it addresses not just symptom reduction but also broader life functioning. By helping people clarify their values and take committed action, ACT promotes meaningful behavior change and personal growth that can endure beyond the therapy room. Many clients report feeling more empowered and engaged in life, even if some difficult feelings remain. This “living well despite pain” approach has been shown to improve quality of life and reduce relapse rates in various populations.
Research also supports ACT’s versatility—it has been adapted successfully for use with diverse groups, including children and adolescents, people with chronic illness, veterans with trauma, and workplace populations dealing with stress and burnout. Additionally, ACT can be delivered effectively in individual, group, and even online formats, increasing its accessibility and appeal.
That said, success with ACT depends on factors like your readiness to engage with its unique approach, the skill of the ACT therapist, and consistency in practicing ACT skills outside of sessions. It may not be the best fit for everyone, especially those looking for quick symptom relief or who prefer more directive, problem-solving therapies. However, for many, ACT offers a deeply empowering framework to build resilience and live a values-driven life in the face of inevitable challenges.
Overall, ACT’s evidence base and clinical success continues to grow which makes it a respected and increasingly popular option in the mental health field.
How many sessions is ACT therapy?
The number of sessions in ACT can vary widely depending on your needs, goals, and the complexity of your challenges. Generally, ACT is considered a short- to medium-term therapy, often lasting anywhere from six to 20 sessions. Some people begin to notice shifts in their thinking, emotional flexibility, and values-driven actions within just a few sessions while others benefit from a longer course to deepen their practice and integrate the skills fully.
For common issues like anxiety or mild-to-moderate depression, ACT therapists might recommend around eight to 12 weekly sessions. This time frame allows enough space to learn and practice ACT’s core processes—acceptance, defusion, mindfulness, values clarification, and committed action—while also addressing setbacks and applying skills to real-life situations. For more complex or chronic conditions, such as trauma or chronic pain, the therapy might extend beyond 20 sessions or be combined with other treatments.
Because ACT emphasizes skill-building and experiential learning, progress often depends on how actively you engage with exercises and mindfulness practices outside of sessions.
Ultimately, the duration of ACT therapy is flexible and tailored to the individual. A collaborative discussion with your therapist can help determine the ideal length based on your unique circumstances and goals!
If you are seeking a way to live more fully despite life’s challenges, ACT might be the approach you have been looking for. By helping you accept difficult thoughts and feelings while committing to what truly matters, ACT offers practical tools for lasting change.
Victoria Scala
is the Social Media Manager, Intake Coordinator, and Community Engagement Director at Anchor Therapy in Hoboken, New Jersey. She is a graduate of the Honors College of Rutgers University-Newark and is currently studying Clinical Mental Health Counseling at the graduate level. In her roles, Victoria is committed to managing the office’s social media/community presence and prioritizing clients' needs.
IF YOU’RE LOOKING FOR HELP FROM A PROFESSIONAL COUNSELOR TO ASSIST YOU IN MAKING POSITIVE CHANGES IN YOUR LIFE, CONTACT US
WORKING WITH US IS EASY
Fill out the contact form below.
Our intake coordinator will get back to you with more information on how we can help and to schedule an appointment. We will set you up with an experienced licensed therapist who specializes in what you're seeking help with and who understands your needs.
You’ll rest easy tonight knowing you made the first step to improve your life.
