Acceptance and Commitment Therapy (ACT)
Acceptance and Commitment Therapy (ACT) is an evidence-based psychological therapy that combines mindfulness skills with behavioural change strategies. Rather than trying to eliminate painful thoughts or emotions, ACT helps you develop a different relationship with your inner experiences—so you can move towards what truly matters to you. At Illuminated Thinking, we offer ACT therapy in Glasgow and online, supporting meaningful, values-led change.
ACT explained clearly
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What is ACT?
ACT focuses on building psychological flexibility—staying present, making room for inner experience, and choosing actions that align with what matters.
Psychological flexibility
Acceptance and Commitment Therapy (ACT) is a form of psychotherapy that focuses on increasing psychological flexibility. This means learning how to stay present, open up to difficult thoughts and emotions, and take action guided by your values—even when things feel challenging.
A different relationship with your mind
ACT does not aim to “get rid of” distressing thoughts or feelings. Instead, it supports you to step out of unhelpful struggles with your mind, helping you engage more fully in life.
Our psychologists provide ACT therapy in Glasgow and online for adults seeking practical, compassionate support.
How did ACT develop?
ACT integrates behavioural science with mindfulness-based principles.
Origins
ACT was developed in the 1980s by psychologist Steven C. Hayes. It was designed to help people respond to emotional pain with openness and flexibility, rather than avoidance or control.
Where it’s used now
ACT is widely used across mental health, physical health, and wellbeing contexts, particularly when people feel stuck in patterns of struggle, avoidance, or self-criticism.
How does ACT work?
ACT combines acceptance and mindfulness skills with values-led action—helping you move forward even when life feels hard.
Collaborative and values-led
In ACT therapy, you work collaboratively with your psychologist to explore what matters most to you and what might be getting in the way. Central to ACT is clarifying your values—the qualities of living that give your life meaning.
Values act like a compass, helping guide your decisions and behaviour even during emotionally difficult times.
What you’ll practise in sessions
- Acceptance: making space for difficult thoughts and emotions.
- Cognitive defusion: stepping back from unhelpful thinking patterns.
- Present-moment awareness: grounding in the here and now.
- Self-as-context: developing perspective on inner experiences.
- Values: identifying what you want your life to stand for.
- Committed action: taking steps aligned with your values.
What can ACT help with?
ACT can help when you feel stuck, overwhelmed, or caught in unhelpful thinking patterns.
Common reasons people choose ACT
- Anxiety and panic
- Depression and low mood
- Stress, burnout, and overwhelm
- Obsessive-compulsive difficulties
- Chronic pain and long-term health conditions
- Trauma-related difficulties
- Low self-esteem and shame
- Life transitions, loss, and adjustment challenges
When ACT is especially useful
ACT is often a great fit when you’ve noticed that trying to control, suppress, or “solve” distress hasn’t helped— and you want a more workable, compassionate way forward.
It supports resilience and flexibility over time, while helping you take meaningful steps in the direction you choose.
Benefits of ACT
ACT aims to reduce the impact of distressing thoughts and emotions, while supporting meaningful change.
What people often notice
- Increased psychological flexibility
- Less struggle with thoughts and emotions
- Greater clarity about personal values
- More confidence taking meaningful action
- Improved overall wellbeing and life satisfaction
A grounded goal
Rather than focusing solely on symptom reduction, ACT helps you build skills for living well with the full range of human experience— including difficult emotions—so your life gets bigger, not smaller.
Is ACT right for you?
ACT may be a good fit if you want to live more in line with your values and change your relationship with thoughts and emotions.
Signs it could be a good match
ACT can be especially helpful if you’ve noticed that trying to control or eliminate distress hasn’t worked. It offers practical tools to make room for what you feel while choosing actions that build the life you want.
What it feels like in practice
Working with an experienced psychologist, ACT can help you build emotional freedom, direction, and resilience in the face of life’s challenges.
ACT FAQs
Quick answers to common questions.
Is ACT the same as CBT?
ACT is often grouped within the CBT family, but it has a distinct focus. Rather than changing the content of thoughts, ACT emphasises mindfulness, values, and changing how you relate to thoughts.
How long does ACT therapy take?
The length of therapy varies depending on your goals and needs. Some people find ACT helpful in a relatively short period, while others benefit from longer-term work.
Do you offer ACT therapy online?
Yes. Illuminated Thinking offers ACT therapy online as well as in-person ACT therapy in Glasgow, depending on clinician availability.
ACT therapists in Glasgow and online
We have experienced psychologists who work with ACT. Explore our team and find someone who feels like the right fit.
If you’d like help choosing a therapist or have questions about ACT, please get in touch.
Ready to take the next step?
We can recommend the right psychologist for ACT therapy in Glasgow or online.