Acceptance and Commitment Therapy (ACT) in Portland, OR + Washington
What does ACT stand for?
ACT stands for Acceptance and Commitment Therapy. It’s a form of mental health psychotherapy that focuses on helping people accept their thoughts and feelings rather than fighting or feeling guilty about them. ACT is rooted in mindfulness and behavioral change. Its main goal is to help individuals live meaningful lives by aligning their actions with their core values, even when they experience emotional discomfort. ACT combines elements of acceptance and mindfulness strategies with commitment and behavior-change strategies, encouraging clients to build psychological flexibility—the ability to adapt to changing circumstances and thoughts in a balanced way.
Who Can Benefit from ACT?
ACT therapy has been shown to benefit a wide range of individuals dealing with various psychological and life challenges. People our ACT therapists have helped in the PDX area include:
- Individuals over 18 years old
- Adolescents aged 14 years and older (Teen Therapy)
- Couples (Couples Counseling)
In essence, ACT therapy is suitable for anyone looking to lead a life that is more values-driven and fulfilling, helping people build resilience, embrace life’s challenges, and act in ways that align with their deeper goals. It’s a flexible approach, adaptable to individual needs, and can be integrated into other therapeutic practices as well.
Our therapists use Acceptance and Commitment Therapy (ACT) to support clients working through depression, trauma, anxiety, and ADHD.
Our ACT therapists take most major insurance, and help clients in Oregon and Washington. Fill out our new client form to begin.
How ACT Works
ACT therapy is structured around six core principles:
1.
Acceptance: Acceptance and commitment therapy encourages clients to open up and accept thoughts and emotions as they are, rather than avoiding or trying to change them. This includes accepting uncomfortable emotions, thoughts, and memories, which can often lead to reduced struggle.
2.
Cognitive Defusion: This process teaches clients to step back and observe their thoughts from a distance. Instead of seeing thoughts as facts, your ACT therapist helps you to see them as separate events that can be observed without judgment, reducing the power of negative thoughts
3.
Being Present: Mindfulness is central to ACT. Practicing mindfulness helps clients focus on the present moment rather than being stuck in past regrets or future worries. This awareness enhances self-understanding and improves the ability to respond flexibly.
4.
Self-as-Context: In this process, clients learn to recognize a consistent sense of self that exists beyond specific thoughts or feelings. Rather than identifying solely with thoughts (e.g., “I am sad”), your ACT counselor helps you learn to see thoughts as things that come and go, cultivating a sense of self that is broader than these passing experiences.
5.
Values: ACT emphasizes the importance of identifying core values, which serve as guiding principles in life. Clients reflect on what truly matters to them—such as relationships, personal growth, or helping others—and use this understanding to guide their actions.
6.
Committed Action: Clients then make commitments to take specific actions aligned with their values. This process is about taking small, achievable steps, even when faced with difficult thoughts or feelings, making it easier to work toward a fulfilling life.
