How Acceptance and Commitment Therapy (ACT) Can Help You Find Freedom from Anxiety and Stress

In today’s world, so many people come to therapy hoping for one thing: to feel better. Whether they’re dealing with anxiety, OCD, or the overwhelming stressors of daily life, it’s understandable to want relief. At our counseling Roseville practice, we hear it every day: “I just want to stop feeling this way.”

Acceptance and Commitment Therapy (ACT) offers a powerful alternative to the endless chase for symptom reduction. Instead of focusing solely on feeling better, ACT invites us to live better — to build a life of meaning, vitality, and psychological flexibility, even when pain is present.

If you’ve been searching for counseling near me to help with anxiety, stress, or emotional struggles, ACT may be exactly the approach you need.

What is Acceptance and Commitment Therapy (ACT)?

ACT was developed by renowned psychologist Steve Hayes and is now considered an evidence-based intervention recognized by organizations like the World Health Organization (WHO) and the CDC. It’s been used successfully with diverse populations — even translated into 18 different languages for refugee communities facing unimaginable challenges.

ACT is part of the “third wave” of behavioral therapies. Unlike traditional CBT (Cognitive Behavioral Therapy), which focuses on challenging and changing thoughts, ACT teaches clients to change their relationship to their thoughts. The goal isn’t to eliminate anxiety or distressing emotions — it’s to develop psychological flexibility: the ability to stay present, open up to experiences, and take action guided by your deepest values.

At our therapy Roseville office, we often describe ACT to clients as exposure therapy for emotions — learning to feel deeply without being ruled by those feelings.

What is ACT effective at treating?

By practicing these skills, clients can find incredible freedom — not because anxiety disappears, but because it stops controlling their lives.

Acceptance and Commitment Therapy (ACT) is an evidence-based approach that’s effective for a wide range of mental health concerns. Its focus on psychological flexibility—helping people relate differently to their thoughts and feelings while taking values-based action—makes it especially helpful for:

Conditions ACT is Effective at Treating:

• Anxiety disorders (including generalized anxiety, social anxiety, panic disorder)
• Obsessive-Compulsive Disorder (OCD)
• Depression
• Post-Traumatic Stress Disorder (PTSD)
• Chronic pain and illness
• Grief and loss
• Eating disorders
• Substance use and addiction
• Work stress and burnout
• Low self-esteem and shame
• Perfectionism and people-pleasing
• Parenting stress or adjustment to life transitions

ACT is also highly adaptable and useful for clients who feel “stuck” or disconnected from meaning and purpose in their lives, even if they don’t meet criteria for a specific diagnosis.

Why ACT Works for Anxiety, OCD, and Stress

Many traditional approaches treat anxious thoughts and distress as something to fight against. ACT offers a different view: pain is a normal part of being human. It’s not pain itself that keeps us stuck — it’s the struggle to eliminate or avoid it.

Think about it: the more you try to avoid anxious feelings, the bigger and scarier they seem to become. ACT helps break this cycle by teaching skills like:

• Acceptance: Making room for uncomfortable thoughts and emotions instead of battling them.

• Cognitive Defusion: Learning to see thoughts as just thoughts — not commands, threats, or truths.

• Mindfulness: Bringing gentle attention to the present moment rather than getting stuck in past regrets or future worries.

• Values Clarification: Identifying what truly matters to you and taking committed action in that direction, even when it’s hard.

What ACT Looks Like in Counseling

If you’re new to Acceptance and Commitment Therapy (ACT), it might feel refreshingly different from traditional talk therapy. Instead of focusing solely on reducing symptoms or “fixing” what feels wrong, ACT helps you shift your relationship with painful thoughts and emotions—so they no longer control your life.

In session, you and your therapist might explore powerful questions like:

• What have you been trying to avoid or get rid of?
• Has that approach worked in the long term?
• What has it cost you to keep struggling with this?
• Are you open to trying a new way of relating to your pain?

ACT often includes creative and experiential techniques to bring these ideas to life. For example:

• You might try the “hands as a book” metaphor, where you imagine your problems held right in front of your eyes—blocking your view of the world—versus setting them down in your lap so you can see what else is around you.
• You may practice “defusion” by noticing and separating from self-critical thoughts, rather than believing or fighting them.

These exercises can lead to powerful “aha” moments, helping you move toward a life guided by your values—even when hard emotions are present.

If anxiety weren’t such a problem for you, what would you do differently?  This simple question can spark major breakthroughs and guide clients toward living boldly in alignment with their values — even when fear shows up.

Is ACT therapy right for you?

People who often connect well with Acceptance and Commitment Therapy (ACT) tend to be those who:

1. Feel stuck despite trying to “think positive” or fix their problems

ACT resonates with individuals who’ve tried traditional talk therapy, self-help strategies, or thought-based approaches (like CBT) but still feel overwhelmed by anxiety, shame, or self-criticism. They’re often tired of fighting their thoughts and just want to feel more free.

2. Are deep thinkers and emotionally aware

Many clients who connect with ACT are reflective, intuitive, or even spiritually inclined. They value authenticity and want to explore why they feel the way they do, not just how to make it go away.

3. Crave meaning, purpose, and alignment with their values

ACT is especially powerful for people asking bigger questions—“What really matters to me?”, “How do I want to show up in this life?” These clients aren’t just looking for symptom relief; they’re looking for a more fulfilling way to live, even in the presence of pain.

4. Struggle with avoidance or perfectionism

People who feel consumed by the need to control their thoughts, emotions, or outcomes often find relief in ACT’s invitation to let go and lean into discomfort with self-compassion.

5. Want tools that are practical and experiential

ACT is ideal for people who appreciate metaphors, mindfulness, and actionable tools—not just talking about feelings but learning how to live differently.

How We Integrate ACT Into Our Work

At Light Within Counseling, we don’t believe in a one-size-fits-all approach. While Acceptance and Commitment Therapy (ACT) is one of the powerful frameworks we draw from, we don’t follow any single theory rigidly. Therapy should feel like a natural, flowing process—not like you’re being put through a formula.

We often weave ACT principles into sessions to help clients get unstuck from unhelpful thought patterns, connect with their values, and build a more meaningful life. But we also integrate other evidence-based approaches, like EMDR for trauma, somatic techniques for nervous system regulation, and mindfulness or relational strategies when appropriate.

Our therapists are skilled at meeting you where you are. Some sessions may focus more on building insight or processing past experiences, while others might include practical exercises, values exploration, or simply space to be heard and supported.

Our goal is always to tailor therapy to you—so it feels supportive, intuitive, and truly helpful.

Finding Help: Counseling in Roseville

If you’ve been typing “counseling near me” into your search bar, hoping to find someone who understands the tangled mess of anxiety, stress, and self-doubt, you’re not alone.

At our Roseville practice, we specialize in ACT-based approaches that honor the full range of human emotions while helping you move toward a life filled with meaning, connection, and purpose. We believe you don’t have to wait for anxiety to disappear before you start living the life you want.

If you’re ready to stop struggling and start living, therapy Roseville might be the next step. We’re here to walk alongside you.

Interested in learning more about Acceptance and Commitment Therapy?
Contact us today to schedule a consultation and see how ACT can help you find freedom, flexibility, and fulfillment — even in the midst of anxiety and stress.

Where We Serve

Light Within Counseling is proud to serve clients throughout the greater Roseville area from our centrally located office. We provide in-person or online therapy to clients throughout CA or in person near:

• Roseville, CA
• Lincoln, CA
• Rocklin, CA
• Auburn, CA
• Granite Bay, CA
• Loomis, CA
• Orangevale, CA
• West Roseville, CA
• Sacramento, CA

A Closer Look at Our Team

Light Within Counseling is proud to have a team of Associate therapists and a licensed marriage and family therapist (LMFT) who use Acceptance and Commitment Therapy (ACT) in our therapy work. As family therapists, our clinicians understand how personal suffering impacts relationship dynamics—and how growth in one area can create positive ripple effects in others. This systemic lens allows us to support clients in healing both internal struggles and relational patterns.

While we primarily offer individual therapy for anxiety, trauma, and OCD, our family systems background informs our ACT work, helping clients explore how their internal experiences—thoughts, emotions, and values—interact with their relationships. For some, this may include elements of couples therapy when appropriate, fostering connection and compassion throughout the healing process.

Frequently Asked Questions About Acceptance and Commitment Therapy

What is Acceptance and Commitment Therapy (ACT)?

ACT is a mindfulness-based cognitive behavioral therapy that helps you relate differently to painful thoughts and feelings. Instead of trying to eliminate uncomfortable inner experiences, ACT helps you make room for them while committing to actions aligned with your core values. The goal isn’t to control your thoughts—it’s to live a full and meaningful life even when life is hard.

How long does ACT take?

ACT isn’t a one-size-fits-all model. The duration depends on your goals, how long you’ve been struggling, and how ready you are to take committed action toward change. Some clients find clarity and relief in just a few months, while others prefer longer-term work as they build a richer, values-driven life. Your therapist will collaborate with you throughout the process to ensure therapy is meaningful and appropriately paced.

Is ACT emotionally difficult?

ACT involves gently turning toward emotional pain, which can sometimes feel uncomfortable—but that’s part of the process of healing. Rather than avoiding distress, ACT teaches you how to hold space for it with openness and compassion. Many clients report a deep sense of freedom as they begin to disentangle from self-criticism, anxiety, or trauma-based avoidance and instead move toward what truly matters to them.

How does ACT differ from traditional talk therapy?

ACT is distinct from traditional talk therapy in a few key ways:

• It emphasizes psychological flexibility rather than symptom elimination
• It teaches mindfulness and defusion techniques to change your relationship with thoughts
• It’s deeply rooted in values-based living—helping you move toward what gives your life meaning
• You don’t need to solve or explain every thought to make progress
• ACT focuses less on “why” and more on “how” you want to show up in your life

Many clients find ACT especially helpful when they’ve tried talk therapy before and are looking for a more experiential, actionable, and values-driven approach.

Is ACT therapy covered by insurance?

At Light Within Counseling, we accept out-of-network benefits. This means:

• We provide superbills that you can submit to your insurance for potential reimbursement
• Coverage varies by plan, so we recommend calling your provider to ask about out-of-network mental health services
• Our admin team is happy to support you in understanding your options

We believe everyone deserves access to quality care and will do our best to work with your needs and circumstances.

How do I get started with ACT therapy?

Beginning therapy can feel vulnerable—but we’re here to make the process welcoming and straightforward:

• Reach out through our website or give us a call
• Our intake coordinator will gather your information and match you with a therapist aligned with your goals
• We offer both in-person and telehealth options for your convenience
• We’ll schedule a free consultation to ensure it’s a good fit

We typically respond within 24-48 business hours and are here to help you take the next step toward a more meaningful and values-guided life.

Begin Your Healing Journey Today

At Light Within Counseling, our therapists are committed to helping you reclaim your life from anxiety, trauma, OCD, depression, and grief. Through evidence-based approaches like Acceptance and Commitment Therapy, we offer compassionate support to help you live with more freedom, purpose, and alignment.

We serve clients across the Roseville area—including Lincoln, Rocklin, Auburn, Granite Bay, Loomis, Orangevale, West Roseville, and Sacramento. For adult clients across California, our telehealth services bring ACT therapy to you, wherever you are.

You don’t have to fight your thoughts or feelings alone. With the right support, you can make space for what hurts while making room for what matters. Contact Light Within Counseling today and take the first step toward a fuller, more authentic life.