Acceptance and Commitment Therapy (ACT)

When worry or self-criticism keeps making decisions for you, everyday life can start to feel smaller. You might put off a conversation, withdraw from people you care about, or wait to feel confident before doing something important. Acceptance and Commitment Therapy, usually called ACT, helps you practice a different response to those difficult moments.

At Alliance Counseling Utah, we offer ACT as part of our therapy services. You can ask about working with an ACT provider in Sandy, South Jordan, or through Utah telehealth when appropriate. We'll help you explore provider fit and current availability.

Contact us about ACT therapy or call (801) 792-1150.

What is Acceptance and Commitment Therapy?

ACT is a form of behavioral therapy that combines acceptance and mindfulness with practical changes in how you act. Its central aim is psychological flexibility: the ability to notice what's happening inside you and choose a response that serves what matters to you.

The Association for Contextual Behavioral Science's introduction to ACT describes six connected processes. In everyday terms, these involve making room for feelings, stepping back from thoughts, paying attention to the present, noticing that you're more than any one thought or feeling, clarifying your values, and taking action in line with them.

Acceptance refers to your internal experience. It doesn't require approving of mistreatment, ignoring a problem you can address, or giving up on change. Your safety and boundaries still matter.

Moving toward what matters to you

You may want more than temporary relief. You might want to show up for a relationship, return to a meaningful activity, or make a decision without endlessly second-guessing yourself. ACT gives you a way to work on those goals while acknowledging that uncomfortable feelings may come along.

For example, if connection matters to you but you keep postponing a call to a friend, an ACT conversation might explore the worry that shows up and a small, realistic step toward reaching out. This is an illustration of the approach, not a result every person should expect.

Your values are yours to define. They can include being a caring parent, being honest in a relationship, learning, creativity, or something else that gives your life direction. A useful goal is specific enough to practice and flexible enough to adjust when circumstances change.

When ACT may be worth discussing

ACT may be worth exploring when avoiding uncomfortable thoughts or feelings is getting in the way of daily life. That could look like putting off important tasks because they bring up worry, pulling away when your mood drops, or getting caught in repeated self-judgment.

If anxiety is your main concern, you can also read about our counseling for anxiety. If low mood or withdrawal is affecting you, our therapy for depression page explains another starting point. Your therapist can assess your concerns and discuss whether ACT, another approach, or a combination fits your needs.

ACT has been studied in randomized trials for anxiety and depression. In a trial involving 128 people with anxiety disorders, ACT and CBT showed similar overall improvement. A separate trial of 82 people with major depression found improvements in both groups and no significant difference between the treatments. These findings support ACT as an option; they don't establish that it's best for everyone or predict your individual outcome.

What ACT sessions can involve

An ACT session may include talking through a current situation, noticing how you respond to it, and practicing a skill you can use outside therapy. You and your therapist can connect the work to what you want to do differently in your daily life.

• Notice a thought without automatically following it. You might practice recognizing a familiar self-critical thought as something your mind is producing, then decide how to respond.
• Bring attention back to the present. A brief grounding or awareness exercise can help you notice your surroundings and what you're experiencing now.
• Make space for an emotion. The work may involve acknowledging a feeling without immediately organizing your next action around escaping it.
• Choose a manageable next step. You can identify an action connected to your values and review what helped or got in the way when you tried it.

The VA's overview of ACT explains this connection between awareness, acceptance, and values-based action. Exercises should make sense for your circumstances. Tell your therapist if a practice feels confusing or overwhelming so you can discuss adjustments.

ACT and CBT: related approaches with different emphases

ACT belongs to the broader family of behavioral and cognitive behavioral therapies. In Cognitive Behavioral Therapy (CBT), you may examine the accuracy or usefulness of a thought and practice different ways of thinking and acting. ACT often emphasizes noticing the thought and changing how you relate to it, then choosing what to do next.

Both approaches can involve practical exercises and behavior change. You don't have to settle on a therapy label before reaching out. Share what has helped, what hasn't, and what you want from individual therapy. If distressing memories are central to your concerns, you can also ask how trauma-informed care or EMDR therapy might fit your treatment plan.

ACT providers at Alliance Counseling

Our providers who use Acceptance and Commitment Therapy include:

• Sarah Blair Durrant, LCSW
• Mary Bitner, LCMHC
• Mason Huff, Student Intern
• Abigail Collings, LCSW
• Brooke Bitner, CSW
• Stacie Later, LCSW

Their backgrounds, client populations, and approaches vary. Read their profiles and ask about their experience using ACT with the concerns that bring you to therapy. Our team can help you check location, scheduling, and provider availability before you choose.

ACT therapy in Sandy, South Jordan, and online in Utah

Our Sandy office and South Jordan office serve people in the Salt Lake Valley. If you're looking for ACT therapy in Sandy, UT, or South Jordan, UT, tell us which office works for you so we can check the available provider options.

You can also ask about telehealth therapy in Utah. Your provider can discuss whether online ACT fits your needs and circumstances. A private space and a reliable connection are useful things to consider when deciding between in-person and online sessions.

If you plan to use insurance, review our accepted insurance providers and confirm your benefits and the specific provider's participation before scheduling. Coverage and out-of-pocket costs depend on your plan and provider.

Frequently asked questions about ACT therapy

Does acceptance mean I should put up with a harmful situation?

No. Acceptance in ACT concerns making room for thoughts and feelings. Taking action to protect yourself, set a boundary, or change an unsafe situation can be consistent with your values. Bring any safety concerns to your therapist so they can guide the conversation appropriately.

Do I need to be good at meditation?

No meditation experience is required. ACT can use brief awareness exercises alongside conversation and practical action. Your therapist can explain the purpose of an exercise and help you find a way to participate that fits you.

Will ACT get rid of my anxiety or negative thoughts?

ACT doesn't promise to eliminate uncomfortable thoughts or feelings. It aims to help you respond with more flexibility and participate in things that matter to you. Symptoms may improve, but progress can also involve changes in what you're able to do when discomfort shows up.

How many sessions will I need?

There isn't one session count that fits everyone. Ask your therapist how you'll set goals, review progress, and decide whether to continue or adjust the approach. Your concerns and response to treatment should guide that discussion.

Can I meet with an ACT provider online?

Ask us about Utah telehealth availability. Provider schedules and the suitability of online care vary. Let us know your location and preferences when you contact us so we can discuss the options.

How do I choose an ACT provider?

Ask how the provider uses ACT, what experience they have with your concerns, and how you'll know whether therapy is helping. You can also ask about their professional role, fees, insurance, and office or telehealth availability. Feeling able to ask questions is an important part of deciding whether the fit works for you.

Ask about an ACT appointment

Tell us a little about what brings you to therapy and whether you prefer Sandy, South Jordan, or online care. You can name a provider you're interested in or ask for help exploring the options.

Contact Alliance Counseling about ACT therapy or call (801) 792-1150 to ask about the next step.