6 ACT Therapy Techniques You Can Start Using Today
Struggling with thoughts that won't let up? Or maybe you keep finding yourself stuck in the same unhelpful patterns, no matter how much you try to "think positively." If that sounds familiar, Acceptance and Commitment Therapy (ACT) offers a fresh perspective rooted in mindful action, not forced optimism.
ACT doesn't ask you to fight your thoughts or deny your feelings. Instead, it invites you to accept what's showing up and commit to actions that move you toward your desired life. Often when we fight and avoid feelings, this leads to even more suffering. At KS Therapy Services, this approach is used to help clients untangle from avoidance, self-judgment, and overwhelm while building habits that support real, long-term change.
If you're curious to try ACT therapy techniques independently, here are six simple, beginner-friendly strategies you can start practicing today.
1. Values Clarification
One of the core ACT therapy techniques involves identifying your core values, the traits and principles you want to live by.
Try this:
Ask yourself: How would I want to treat others if no one were watching?
Or: What do I want to be remembered for?
Write down 5–10 values that resonate with you (e.g., compassion, honesty, adventure).
Values serve as a compass in ACT. They guide your decisions and give meaning to the discomfort that might come with growth.
2. Defusion Phrases
ACT therapy exercises often include "defusion" work, creating distance from unhelpful thoughts.
Here is an example of a defusion technique. Try this simple phrase:
Instead of saying "I'm a failure," add: "I’m having the thought that I’m a failure."
Notice how that slight shift softens the thought's impact.
By labelling your thoughts as thoughts, not facts, you can step back from them and regain control of your next move. Our therapists can help you learn about the many defusion techniques and figure out what will work best for you.
3. Mindful Grounding with the 5-4-3-2-1 Technique
If anxiety pulls you out of the present moment, grounding helps bring you back.
Here's how:
Name 5 things you can see.
Name 4 things you can feel.
Name 3 things you can hear.
Name 2 things you can smell.
Name 1 thing you can taste.
ACT often uses a sensory-based mindfulness exercise to reduce rumination and reconnect with current events.
4. Willingness vs. Avoidance Check-In
Avoidance is a huge part of suffering, and ACT encourages us to face discomfort when it aligns with our values.
Ask yourself:
What uncomfortable emotion am I avoiding?
What would I do if I were willing to feel this discomfort in the service of something meaningful?
This practice isn't about forcing yourself through pain; it's about reminding yourself that discomfort often goes hand in hand with growth.
5. Committed Action Planning
Once you've clarified your values, ACT invites you to take small, values-driven actions even when your mind resists.
Example:
Value: Health
Action: Walk 15 minutes today, even if your brain says it won't matter.
Start tiny. The goal is consistency, not perfection. Each action builds toward a life that feels more aligned, grounded, and fulfilling. Committed action can also look like targeted exposures; you will likely want the support of a therapist to do more exposure work.
6. Leaves on a Stream
This mindfulness exercise from ACT teaches you to observe your thoughts, not believe every one of them.
How to do it:
Sit quietly and imagine a stream with leaves floating down.
As thoughts arise, picture placing each one on a leaf and letting it drift away.
No need to push thoughts out or judge them. Just notice and let them go.
This technique helps create space between you and your thoughts, reducing the grip they might have on your behaviour.
Want to See These Techniques in Action?
If you're ready to go deeper into the ACT model, check out this blog by KS Therapy Services: Introducing Acceptance and Commitment Therapy (ACT)
It breaks down how ACT works and who it's designed to help, especially if you've felt stuck in avoidance or exhausted from overthinking.
Conclusion
ACT therapy isn't a quick fix. It's not about changing your thoughts; it's about changing your relationship to them. That shift can open the door to more intentional living, even when life feels messy.
Whether trying these ACT therapy techniques on your own or working with a professional, consistency matters more than intensity. Start small. Keep showing up. And remember: discomfort is part of the process, but so are clarity, movement, and meaning.
If these ideas resonate with you and you're curious about working with a therapist, KS Therapy Services offers grounded, compassionate support and is deeply aligned with ACT principles.
FAQs
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Yes, many ACT therapy exercises can be used on your own. However, working with a therapist helps deepen the process and ensures you apply them effectively to your challenges.
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It varies. Some people notice shifts after just a few sessions, while others develop these skills over weeks or months. The goal isn't quick fixes, but lasting psychological flexibility.
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Absolutely. Many clients dealing with anxiety, depression, or stress benefit from ACT's focus on values-based action and mindfulness strategies.
