Acceptance and Commitment Therapy (ACT) in California
Learn to respond differently to difficult thoughts and emotions so they no longer have to dictate your choices.
Have you ever found yourself waiting to feel less anxious, more confident, or completely sure of a decision before moving forward?
Maybe you replay conversations, worry about making the wrong choice, or avoid situations because you don’t want to experience uncomfortable emotions. You might even recognize that your thoughts are holding you back, but knowing that doesn’t necessarily make them stop.
It’s exhausting when so much of your energy goes toward trying to feel better, think differently, or avoid making mistakes.
What if you didn’t have to wait until those feelings disappeared to move forward?
Acceptance and Commitment Therapy (ACT) can help you develop a different relationship with your thoughts and emotions while making choices that reflect what matters most to you.
Online individual therapy for adults throughout California.
What Is Acceptance and Commitment Therapy?
Acceptance and Commitment Therapy, often called ACT (pronounced as the word “act”), is an evidence-based approach that helps you become more flexible in how you respond to difficult thoughts, feelings, and experiences.
Rather than focusing exclusively on changing or eliminating uncomfortable thoughts, ACT helps you learn how to make room for them without allowing them to control your decisions.
For example, imagine you’ve been offered an exciting opportunity at work. You’re qualified, but your mind immediately starts asking:
“What if I fail?”
“What if everyone realizes I don’t know what I’m doing?”
“What if I’m making a mistake?”
You might spend days second-guessing yourself or decide not to pursue the opportunity because the uncertainty feels overwhelming.
ACT doesn’t require you to convince yourself that everything will work out perfectly. Instead, it helps you recognize those thoughts for what they are, make space for the discomfort, and decide what you want to do based on your values rather than your fears.
The goal isn’t to never feel anxious or uncertain again. It’s to have more freedom in how you respond when those feelings show up.
How ACT Can Help
Sometimes, the strategies we use to protect ourselves from uncomfortable feelings end up keeping us stuck. You might avoid difficult conversations to prevent conflict, overthink decisions to avoid regret, or put off something meaningful until you feel completely ready.
ACT helps you recognize these patterns and develop a more flexible way of responding.
Overthinking and Second-Guessing. Spend less time getting caught up in what-if thoughts and more time making decisions that align with your priorities.
Anxiety and Uncertainty. Learn to make room for uncertainty without letting fear determine what you can or cannot do.
Self-Doubt and Perfectionism. Move toward meaningful goals even when you don’t feel completely confident or prepared.
Avoidance and Procrastination. Understand how avoiding discomfort may be keeping you stuck and practice taking manageable steps forward.
Stress and Burnout. Reconnect with your values, recognize patterns of overextending yourself, and make more intentional choices.
Life Transitions and Difficult Emotions. Navigate change, disappointment, and emotional discomfort while staying connected to what matters to you.
What Does ACT Look Like in Therapy?
ACT isn’t about ignoring your emotions, forcing yourself to think positively, or accepting situations that are harmful to you. It’s about learning how to respond to your internal experiences with greater awareness and flexibility.
In our sessions, we may explore several skills.
1. Recognizing When You’re Caught Up in Your Thoughts
You may have thoughts such as “I’m going to embarrass myself” or “I can’t handle this.” ACT helps you notice these thoughts without automatically treating them as facts or instructions you must follow.
2. Making Space for Difficult Feelings
Instead of constantly fighting anxiety, sadness, or uncertainty, you’ll practice allowing uncomfortable emotions to be present without becoming overwhelmed by the effort to control them. Acceptance doesn’t mean liking the feeling or giving up on change.
3. Being More Present
When you’re caught up in worrying about the future or replaying the past, it can be difficult to focus on what’s happening right now. Mindfulness and grounding practices can help you reconnect with the present moment.
4. Reconnecting With What Matters to You
We’ll explore your personal values, including the kind of relationships you want, how you want to show up for yourself, and what gives your life meaning. Your values can become a guide when fear or uncertainty makes decisions difficult.
5. Taking Meaningful Action
ACT helps you take realistic steps toward your goals, even when uncomfortable thoughts or emotions are present. Progress isn’t measured by whether you feel confident all the time. It’s also reflected in your ability to make choices that support the life you want.
ACT in Everyday Life: What Can Change?
| When fear is in charge | With greater flexibility |
| “I can’t speak up unless I’m sure my idea is good.” You stay quiet in meetings and later feel frustrated with yourself. | “I can feel nervous and still share my idea.” You contribute because your voice and professional growth matter to you. |
| When fear is in charge | With greater flexibility |
| “I need to stop feeling anxious before I make a decision.” You keep researching and second-guessing, hoping to feel completely certain. | “I can make a thoughtful decision without having every answer.” You move forward based on your values and the information available. |
How Is ACT Different From Cognitive Behavioral Therapy (CBT)?
ACT and Cognitive Behavioral Therapy (CBT) are both evidence-based approaches that can help with anxiety, stress, and unhelpful patterns.
CBT often focuses on identifying, evaluating, and changing unhelpful thinking patterns and behaviors. ACT places greater emphasis on changing your relationship with thoughts rather than necessarily changing the thoughts themselves.
For example, if you think, “I’m going to fail,” CBT may help you examine the evidence for that prediction and develop a more balanced perspective. ACT may help you recognize, “I’m having the thought that I’m going to fail,” and choose how to move forward without needing to resolve the thought first.
Neither approach is inherently better. They offer different tools, and elements of both may be helpful depending on your needs.
My Approach to ACT Therapy
I believe meaningful change doesn’t always begin with feeling better. Sometimes it begins with learning that you can handle difficult feelings without allowing them to make every decision for you.
With 14 years of experience as a licensed psychotherapist, I work collaboratively with clients to understand the patterns that keep them feeling stuck and develop practical strategies for responding differently.
My approach is supportive, compassionate, and tailored to your individual needs. We’ll look beyond simply managing symptoms to explore what matters to you, what may be getting in the way, and how you can begin making choices that feel more aligned with the person you want to be.
Depending on your goals, I may also incorporate strategies from Cognitive Behavioral Therapy (CBT), mindfulness, and other therapeutic approaches. You don’t have to have everything figured out before beginning therapy.
Is ACT Therapy Right for You?
ACT may be helpful if you:
Feel stuck in cycles of overthinking, worry, or self-doubt.
Avoid opportunities or conversations because of uncomfortable emotions.
Struggle with perfectionism or the need to feel certain.
Want to develop a healthier relationship with difficult thoughts.
Feel disconnected from your values or personal priorities.
Want to take meaningful action rather than waiting until you feel completely ready.
When This May Not Be the Best Fit
I provide outpatient online individual therapy for adults 18 and older throughout California. Because therapy isn’t one-size-fits-all, some individuals may benefit from in-person services, specialized treatment, or a higher level of care. If you’re experiencing symptoms that require crisis intervention or more comprehensive clinical monitoring, a provider or treatment setting equipped to offer those services may be better suited to your needs.
My practice does not provide couples therapy, services for minors, primary addiction treatment, specialized eating disorder treatment, or court-ordered and custody-related services.
Frequently Asked Questions About ACT Therapy
Does ACT help with anxiety?
Yes. ACT can help individuals experiencing anxiety learn to respond differently to worry, fear, and uncertainty. Rather than requiring anxiety to disappear, ACT focuses on developing the flexibility to participate in meaningful activities even when anxiety is present.
Does acceptance mean I have to tolerate things I don’t like?
No. Acceptance in ACT refers primarily to making room for internal experiences such as thoughts, feelings, and physical sensations. It doesn’t mean accepting mistreatment, remaining in unhealthy situations, or giving up on making changes.
Is ACT the same as mindfulness?
No. Mindfulness is one component of ACT. ACT also includes values clarification, learning to step back from thoughts, and taking committed action toward meaningful goals.
Can ACT help with overthinking and self-doubt?
Yes. ACT can help you notice when you’re getting caught up in self-critical thoughts, worrying about possible outcomes, or waiting for reassurance. You can learn to respond with greater flexibility rather than letting those thoughts determine your next step.
Do you offer ACT therapy online in California?
Yes. Clear Thoughts Therapy & Beyond provides online individual therapy for adults located in California. Telehealth allows you to participate in therapy from a private, comfortable location within the state.
You Don’t Have to Wait Until You Feel Ready
There may always be situations that bring up fear, uncertainty, or uncomfortable emotions. But those feelings don’t have to determine which opportunities you pursue, which conversations you have, or how you choose to live your life.
Therapy can help you make room for difficult experiences while moving toward what matters most to you.
Ready to Explore ACT Therapy?
If you’re ready to explore whether ACT therapy is a good fit, I’d welcome the opportunity to connect.
Consultations are 15 minutes and provide an opportunity to briefly discuss your concerns, ask questions, and determine whether working together may be a good fit.
Kyrah Dickens, LMFT | License #118667
Clear Thoughts Therapy & Beyond | Online Individual Therapy Throughout California