Acceptance and Commitment Therapy (ACT): Living With What You Can’t Control
Life brings challenges we can’t always change. Stress, anxiety, and painful experiences are part of being human. Acceptance and Commitment Therapy (ACT) helps people learn to accept what is out of their control while committing to actions that align with their deepest values.
At The Rosemary Tree, ACT is one of the approaches we use to help clients build resilience, reduce suffering, and live more meaningful lives.
What Is ACT?
ACT (pronounced like the word “act”) is a form of behavioral therapy that combines mindfulness skills with values-based living. Instead of fighting unwanted thoughts or feelings, ACT teaches you how to make room for them while focusing your energy on actions that matter most to you.
The goal isn’t to eliminate difficult emotions, but to change your relationship with them so they no longer dominate your life.
The Six Core Processes of ACT
Acceptance
Allowing thoughts and feelings to exist without struggling against them.
Cognitive Defusion
Learning to see thoughts as just thoughts, rather than absolute truths.
Being Present
Practicing mindfulness to stay grounded in the here and now.
Self as Context
Seeing yourself as more than your thoughts or feelings — as an observer of your experience.
Values
Clarifying what matters most to you — relationships, health, growth, contribution.
Committed Action
Taking concrete steps aligned with your values, even when life feels hard.
Who Can Benefit From ACT?
ACT has been shown to help people struggling with:
Anxiety and depression
Stress and burnout
Chronic pain
Grief and loss
Obsessive thoughts
Difficulty adjusting to life transitions
Why Choose ACT?
Flexible: Effective for a wide range of concerns.
Values-Driven: Encourages you to live in alignment with what matters most.
Mindfulness-Based: Helps you build awareness and reduce reactivity.
Evidence-Based: Backed by decades of research across many populations.
Is ACT Right for You?
If you’ve tried to control or eliminate unwanted thoughts and feelings without success, ACT may be a better path. It doesn’t ask you to “fix” yourself but instead helps you create space for discomfort while moving toward the life you want to live.
At The Rosemary Tree, our therapists incorporate ACT into treatment plans that are personalized to your unique needs and values.
Learn More From Trusted Resources
Final Thoughts
ACT is about shifting focus from controlling the uncontrollable to building a life that reflects your values. By learning to accept thoughts and feelings without letting them define you, you can move toward freedom, resilience, and meaning.
