Therapy, explained
Acceptance and commitment therapy (ACT)
TherapiesEpisode 67 minNovember 30, 2025

Acceptance and commitment therapy (ACT)

You do not have to win the argument with your mind. You can let the thought be there and still move toward what matters.

actvaluesacceptancedefusion

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About this episode

Have you ever felt like your thoughts and emotions are taking control over everything? In this episode, let's delve into Acceptance and Commitment Therapy (ACT), which helps you accept what you feel and take small actions toward who you want to become!

Key takeaways

  1. 1

    Defusion: "I'm having the thought that I'll fail" creates distance from "I'll fail."

  2. 2

    Values are a direction you keep walking, not a goal you finish.

  3. 3

    Willingness to feel discomfort is the price of a meaningful life.

Try this tonight

Say a painful thought out loud with the prefix "I'm having the thought that..." and notice what changes.

Journal prompt

“If anxiety did not get a vote, what would I do this week?”

Write about it

Framework from this episode

Thinking3 min

Cognitive defusion

Turn "I'm a failure" into "I'm having the thought that I'm a failure."

Use it when

A thought has fused with your identity and feels like the truth.

  1. 1Write the sticky thought exactly as it appears.
  2. 2Rewrite it with the prefix "I'm having the thought that..."
  3. 3Rewrite it again: "I notice I'm having the thought that..."
  4. 4Say it out loud slowly, or sing it to a silly tune.
  5. 5Ask: with this thought here, what would I still like to do today?
Ep 6: Acceptance and commitment therapy (ACT)Sam Evergreen

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Interpersonal therapy (IPT)

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Eye movement desensitization and reprocessing (EMDR)