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Acceptance and Commitment Therapy
Acceptance and Commitment Therapy, otherwise known as ACT, is a modern, evidence-based approach designed to help you build a life guided by your values, rather than being controlled by anxiety, self-doubt, or painful past experiences.
Instead of trying to suppress or “fix” difficult thoughts and emotions, ACT helps you develop psychological flexibility – the ability to stay grounded, open, and focused on what truly matters to you, even when life feels overwhelming.
At PATH North West, ACT therapy is offered by myself, a HCPC-registered Clinical Psychologist with over 18 years’ experience supporting adults through anxiety, trauma, burnout, and neurodivergent discovery.
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When ACT Therapy Is Used
ACT is a versatile and practical form of therapy that can be used to help with a wide range of emotional and psychological difficulties. You might benefit from ACT Therapy if you’re experiencing:
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Anxiety and Overthinking – feeling trapped in cycles of worry, what-ifs, or constant self-criticism.
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Depression or Emotional Numbness – struggling to find motivation or connection with things that once mattered.
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Perfectionism and Imposter Syndrome – feeling that no matter how much you achieve, it’s never enough.
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Stress and Burnout – when work, caregiving, or masking your emotions has left you exhausted and detached.
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Identity and Self-Acceptance Issues – exploring who you are, especially after discovering you may be autistic or ADHD.
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Relationship and Boundary Challenges – wanting to relate to others more authentically and with less guilt or avoidance.
ACT Therapy isn’t about erasing pain or pretending things are fine. It’s about helping you move toward a richer, fuller life even while challenges remain – by focusing on what’s truly important to you and learning how to respond differently to difficult thoughts and emotions.
How ACT Therapy Works​
ACT is built around six core processes that work together to build psychological flexibility – your ability to stay present and act in alignment with your values, rather than your fears. In sessions, you’ll learn to:
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1. Accept What You Can’t Control
Rather than fighting thoughts or emotions, ACT helps you make space for them. You’ll learn practical mindfulness techniques to notice what’s happening inside you without judgement or resistance. This reduces the emotional energy spent on trying to “get rid” of discomfort and frees you to focus on what matters.
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2. Defuse from Unhelpful Thoughts
ACT teaches you ways to separate yourself from your thoughts, recognising that they’re mental events – not facts. This might involve creative exercises or metaphors that help you see thoughts as passing experiences rather than commands. Over time, this helps reduce the power of negative self-talk or anxious rumination.
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3. Be Present
Many people spend much of their life caught between past regrets and future worries. ACT helps you develop skills to anchor yourself in the present moment, improving emotional regulation, focus, and connection to your
experiences.
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4. Discover Your Values
You’ll explore what truly matters to you – the kind of person you want to be, the relationships you want to nurture, and the direction you want your life to take. Values act as a compass for change, helping you make decisions that feel authentic and meaningful.
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5. Take Committed Action
Together, we’ll identify small, achievable steps toward living in line with your values. These might be practical behaviour changes, communication skills, or boundary-setting. The emphasis is on progress, not perfection.
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6. Build Self-Compassion
ACT integrates self-compassion throughout. You’ll learn to relate to yourself more kindly – especially in moments of difficulty – which can dramatically shift how you handle setbacks or self-criticism.
This process is deeply collaborative and adaptable. Whether you prefer structured sessions or a more flexible flow, ACT can be tailored to fit your pace, needs, and comfort levels.
What to Expect from ACT Therapy
sessions, are confidential and grounded to understand your lived experience and working towards your personal goals. You don’t have to arrive with everything figured out – therapy is about exploring together.
Your First Session
In your initial consultation, we’ll discuss what’s brought you to therapy, your background, and what you’d like to change or better understand. This session is relaxed and conversational, giving you a chance to get a feel for how ACT might help.
A Collaborative Process
You’ll never be pushed into uncomfortable exercises or asked to share more than you’re ready to. ACT is about building skills at your pace, with respect for your boundaries and ways of processing. If you’re neurodivergent, sessions can be adapted to include visual supports, written prompts, or structured planning if helpful.
Review and Progress
Therapy is regularly reviewed to ensure it’s meeting your needs. You’ll have space to reflect on what’s changing, what still feels challenging, and where you’d like to focus next.
How ACT Therapy Helps adults with Autism
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​For many autistic adults, traditional therapy models can feel invalidating or overly focused on “fixing” traits rather than understanding them. ACT takes a different approach.
It acknowledges that life’s difficulties often come not from autism itself, but from the exhaustion of trying to navigate a world that isn’t designed for neurodivergent minds.
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ACT Therapy supports autistic adults to:
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Develop emotional regulation skills through mindfulness and grounding techniques.
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Reduce masking and burnout by reconnecting with authentic values rather than external expectations.
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Improve self-acceptance by changing the relationship with self-critical thoughts.
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Manage anxiety and sensory overload with flexible, compassion-focused coping strategies.
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Build a more values-driven life – one that reflects who you are, not who you think you “should” be.
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ACT sessions are adapted for neurodivergent ways of thinking and communicating. There’s no pressure to make eye contact, “perform” socially, or speak in a certain way. Sessions are structured around your comfort level and cognitive preferences.
How ACT Therapy Helps with ADHD
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Adults with ADHD often describe feeling scattered, impulsive, or frustrated with themselves for not being “consistent enough.” ACT Therapy offers a powerful way to reduce that inner conflict and find acceptance without giving up on growth.
ACT helps people with ADHD to:
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Reduce emotional reactivity by learning to pause and notice thoughts before acting on them.
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Break cycles of self-criticism and perfectionism by developing self-compassion.
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Improve focus and follow-through by connecting daily tasks to deeper personal values.
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Manage procrastination and overwhelm through practical, values-based decision-making.
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Build resilience when setbacks happen, focusing on progress rather than self-blame.
Because ACT emphasises present-moment awareness, it can be especially beneficial for ADHD minds that easily get pulled into distractions or frustration. Sessions are flexible, structured in manageable steps, and designed to be engaging – often incorporating metaphors, visuals, or short practical exercise.
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As an ACT Therapist, I provide the following in my work:
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Training in ACT and in using ACT with trauma
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Evidence-based practice, drawing from ACT’s core principles rather than rigid scripts.
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Adaptive therapy for your individual needs, including neurodivergent communication or processing styles.
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A safe, respectful space where you feel heard and not pathologised.
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Balance of warmth with practical skill-building, helping you apply ACT tools in everyday life.
Whether you prefer face-to-face sessions or the flexibility of online therapy, both options are available and equally effective.
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Take the Next Step
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ACT Therapy can help you reconnect with your values, find compassion for yourself, and build a life that feels meaningful – even when uncertainty or anxiety show up. If you’re ready to begin or want to learn more about whether ACT Therapy is right for you, you can self-refer directly. Use the contact form to get in touch or arrange an initial consultation. Let’s find a way forward that fits who you are.