The Modality Manual / Acceptance & Commitment Therapy (ACT)
ACT Therapy: A Mindful Way to Move Forward
Life’s hard enough without wrestling with your own thoughts every day.
That’s where Acceptance and Commitment Therapy (ACT) comes in.
ACT therapy helps you build a better relationship with your inner world. Your thoughts, feelings, memories, and stories. This way, they stop holding you back from the life you want to live. It’s not at all about getting rid of “bad” emotions. Commitment therapy is learning how to sit with them, soften around them, and still show up for the things that matter.
At The Indigo Project, we use ACT or acceptance and commitment therapy, as part of a deeply supportive and human approach to healing. Our therapists are real people who’ll meet you where you are – with curiosity, not judgement. We help you reconnect with the stuff that lights you up inside.
What Is Acceptance and Commitment Therapy, Really?
You might think therapy is all about digging into the past or changing the way you think. ACT therapy is different. It’s a mindfulness-based approach that helps you accept what’s outside your control, and take intentional action in your daily life.
Through acceptance therapy, you’ll gently learn how to:
- Be present with whatever’s showing up (yes, even the tough stuff)
- Notice your thoughts without getting tangled in them
- Let go of the struggle to “fix” yourself
- Clarify your values, what actually matters to you
- Take action in alignment with those values, one step at a time
This is not about toxic positivity or bandage solutions. Acceptance and commitment therapy honours your full, messy, beautiful human experience and supports you to make space for all of it.
Who Is Acceptance Therapy For?
If you feel stuck in your head or held back by overwhelming thoughts and emotions, ACT commitment therapy might feel like a breath of fresh air.
It can be especially helpful for:
- Anxiety (including social anxiety and health anxiety)
- Low mood or depression
- Stress and burnout
- Grief and loss
- Perfectionism and people-pleasing
- Self-worth struggles
- Relationship issues
- Life transitions and identity shifts
ACT acceptance commitment therapy also complements other evidence-based approaches we offer, like CBT therapy (Cognitive Behavioural Therapy), DBT therapy (Dialectical Behaviour Therapy), MBSR therapy (Mindfulness-Based Stress Reduction), MBCT therapy (Mindfulness-Based Cognitive Therapy), and IFS therapy (Internal Family Systems Therapy). Everyone’s path looks different, and our therapists work with you to tailor a process that feels right.
If you’re looking for compassionate, thoughtful anxiety counselling that’s not about “getting over it” but about getting through it, commitment therapy might be what you’ve been searching for.
How ACT Feels at The Indigo Project
ACT or acceptance and commitment therapy is a conversation. We don’t work with a bunch of set exercises. ACT therapy is a space. A way of showing up for yourself with kindness and courage. And you don’t have to do it alone.
In your sessions, your online psychologist or counsellor might use creative metaphors, mindfulness practices, values-based questions, or gentle challenges to help you see your patterns in a new light. We’re not here to tell you who to be. We’re here to help you explore who you already are, underneath the fear, pain, or overthinking.
You might leave a session feeling lighter. Or more aware. Or simply less alone in what you’re carrying.
And because we offer online counselling, acceptance and commitment therapy can happen wherever you feel safe – your couch, your car, your quiet spot in the park. All you need is an internet connection and a willingness to show up.
We Know It’s a Big Step
Trying something new (especially something like therapy) can feel uncomfortable. That’s why we created our Perfect Match Promise. If it doesn’t feel like a good fit with your therapist after your first or second session, we’ll match you with someone new, and your next session is on us.
You deserve a therapist who gets you. Someone who’s in your corner and speaks your language. That’s what our matchmakers are here for.
Start with Us
We’ve helped thousands of people reconnect with their values, quiet their inner critic, and take brave steps forward using acceptance commitment therapy. We’d love to walk with you too.
Start with a few quick questions and let our team help you find a therapist who fits. No pressure. Just real, human support from people who care.
Frequently Asked Questions
What is Acceptance and Commitment Therapy (ACT)?
ACT is a mindfulness-based therapy that helps you build a more flexible and compassionate relationship with your thoughts and feelings. Rather than trying to fight or control them, ACT supports you to accept what’s hard and take meaningful steps toward the life you actually want to live.
Is ACT good for anxiety and overthinking?
Yes, commitment therapy is especially helpful for anxiety, worry, and looping thoughts. Instead of teaching you to push anxious thoughts away, ACT helps you notice them with curiosity and distance. You’ll learn to respond with intention, not panic, and take action even in moments of overthinking.
Can I access ACT therapy online?
Absolutely. Our ACT-trained therapists provide online counselling, so you can connect from wherever feels comfortable. Your couch, car, or cosy corner. All you need is a stable internet connection and a bit of space to talk. The Indigo Project’s online therapy makes it easier to show up for yourself, no matter where you are.
How does ACT compare to other therapies?
ACT shares tools with CBT therapy, like identifying thought patterns, but it leans more into acceptance and values-based action. Many clients combine ACT with approaches like IFS therapy, MBSR therapy, or MBCT therapy to create a more tailored, holistic experience that honours both their inner world and life goals.