Acceptance and Commitment Therapy (ACT): How This Approach Builds Psychological Flexibility and Healing

Acceptance and Commitment Therapy (ACT) is a compassionate, evidence-based approach that helps us build psychological flexibility—the ability to stay present and take meaningful action, even in the face of difficult emotions. At Somatic Women, we love ACT because it blends science, mindfulness, and real-life compassion.

If you’ve ever felt tangled in your thoughts, overwhelmed by emotions, or caught in cycles of perfectionism or people-pleasing, ACT might speak to you in a whole new way.

What Is ACT Therapy? ACT (pronounced like the word "act") stands for Acceptance and Commitment Therapy. It’s not about avoiding pain or forcing yourself to "stay positive." Instead, ACT helps you:

• Accept what’s out of your control

• Commit to actions that reflect your values

• Create a more meaningful life, even when things feel hard

ACT gently reminds us that pain is part of being human—but suffering often comes from the struggle against it. The goal isn’t to eliminate anxiety, sadness, or doubt. It’s to make space for them and focus on what truly matters to you.

If you're exploring how this kind of self-compassionate approach can benefit more than just yourself, check out The Ripple Effect: How Practicing Self-Care Benefits Everyone in Your Life.

ACT vs. CBT: What's the Difference?

While ACT (Acceptance and Commitment Therapy) shares some roots with traditional CBT (Cognitive Behavioral Therapy), its approach is distinct. CBT often focuses on identifying and changing unhelpful thoughts. ACT, on the other hand, encourages clients to notice thoughts without getting entangled in them—making space for discomfort and choosing actions aligned with their values. Rather than trying to “fix” or fight with our thoughts, ACT invites us to hold them more lightly and focus on living meaningfully, even when challenges show up.

How ACT Helps You Heal ACT is built around six core processes that support flexibility and resilience:

1. Acceptance

   Instead of resisting or avoiding difficult feelings, you learn to open up to them with compassion.

2. Cognitive Defusion

   You practice seeing your thoughts as thoughts—not truths. This creates space between you and your inner critic.

3. Present Moment Awareness

   ACT incorporates mindfulness skills that help you stay grounded in the now.

4. Self-as-Context

   You begin to experience yourself as more than your thoughts, emotions, or stories—anchored in something steady and wise within.

5. Value

   You clarify what truly matters to you—your core values—and let them guide your choices.

6. Committed Action

   You take meaningful steps, even in the presence of fear, discomfort, or doubt. These actions build confidence and integrity.

What ACT Looks Like in Therapy In an ACT session, we might use:

• Metaphors and stories to shift perspective

• Mindfulness and grounding tools to calm the nervous system

• Worksheets or visual exercises to explore values

• Gentle invitations to explore and move toward what matters—at a pace that feels right to you

ACT isn’t about getting rid of “negative” thoughts. It’s about building a life that feels vital, rich, and aligned—even if anxiety, grief, or uncertainty come along for the ride.

If you’ve ever wondered whether being self-compassionate might hold you back, you might enjoy Can You Be Too Self-Compassionate?.

ACT the Somatic Women way means:

• You’re in charge of the pace and direction of therapy

• We honor your body’s cues and natural rhythms

• We don’t push for action without safety and grounding

• We blend ACT with somatic therapy

And we want that for you too!

Our approach to ACT is gentle, relational, embodied—and always grounded in honoring your inner wisdom. We use it to help clients reconnect with their inner knowing—not to force change, but to support it with care.

📚 Want to Learn More?

• The Happiness Trap – Russ Harris

• ACT Made Simple – Russ Harris

• A Liberated Mind – Steven C. Hayes

Websites:

• Association for Contextual Behavioral Science

• The Happiness Trap Resources

Ultimately

You don’t have to get it perfect — you just have to keep going.

We’ve explored what ACT really is—not about chasing positivity or eliminating hard emotions, but about staying grounded in your values and taking small steps that matter. It’s not about fixing yourself. It’s about remembering who you are, even in the midst of life’s messiness.

You don’t have to do it alone. You don’t have to be fearless or certain. You just have to keep showing up—with care, with intention, and with gentleness for yourself.

Because ultimately, Light, you’re the keeper of your own knowing—no one else has that kind of power. Shine bright and keep moving forward.

If you want to know more about who I am and what therapy with me looks like, you can learn more here.

Thanks for reading!

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About the Author

Tiffany Bentley, LCSW, is the founder of Somatic Women, a virtual therapy practice supporting women in MA, CT, RI, VT, and FL. She integrates EMDR, ACT, and somatic therapies to help women reclaim their voices, restore balance, and live with clarity.

Explore more blog posts → or Learn about working with Tiffany →