
Acceptance and Commitment Therapy (ACT)
Finding Balance and Resilience Through Acceptance and Commitment
Life’s challenges can often leave us feeling stuck, overwhelmed by difficult emotions, and distanced from what truly matters to us. Struggles with anxiety, stress, or personal identity can impact our overall well-being and sense of purpose. Acceptance and Commitment Therapy (ACT) is a unique, evidence-based approach that helps individuals embrace life’s difficulties while committing to actions that align with their values. At Upper East Side Psychology, we offer ACT for children, adolescents, and adults in NYC, both virtually and in-person. If you’re ready to explore a path toward growth and fulfillment, contact us today.

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What is Acceptance and Commitment Therapy (ACT)?
Acceptance and Commitment Therapy (ACT) is an evidence-based therapeutic approach rooted in mindfulness and behavioral change. ACT focuses on accepting difficult emotions and thoughts instead of fighting or avoiding them. Through ACT, individuals learn to identify their core values and commit to actions that are aligned with these values, helping them live a life filled with meaning and resilience. ACT encourages clients to move toward a rich and purposeful life, even in the presence of discomfort or uncertainty.
How ACT Works
ACT is centered around six core principles that help individuals develop psychological flexibility—the ability to stay grounded in the present moment, accept life’s difficulties, and make choices that reflect personal values. These principles include:
Acceptance – Allowing unwanted thoughts and emotions to exist without trying to suppress or avoid them.
Cognitive Defusion – Learning to detach from negative thoughts rather than taking them as absolute truths.
Contact with the Present Moment – Engaging fully in the present instead of getting caught in past regrets or future worries.
Self as Context – Recognizing that one’s thoughts and emotions do not define them.
Values – Identifying what truly matters and using those values as a compass for action.
Committed Action – Taking purposeful steps toward living a values-driven life despite challenges.
Rather than focusing on eliminating negative thoughts, ACT encourages individuals to accept them while also taking meaningful steps toward a fulfilling life.
Who Can Benefit from ACT?
ACT is effective for individuals dealing with a range of mental health challenges, including:
Anxiety and Depression: Learn to accept difficult emotions and reduce their influence on daily life.
Chronic Pain and Health Conditions: Build resilience by accepting pain and focusing on actions that enhance quality of life.
Obsessive-Compulsive Disorder (OCD): Reduce the impact of intrusive thoughts through acceptance and values-driven action.
Stress and Burnout: Find balance by letting go of the need to control everything and focusing on what truly matters.
Substance Use and Addictions: Embrace difficult feelings and commit to actions that align with recovery goals.
Life Transitions: Navigate major changes by grounding in values and taking purposeful action.
What to Expect in an ACT Session
ACT sessions are collaborative, open, and guided by your individual experiences and values. During your sessions, you’ll work with your therapist to explore what matters most to you and learn practical skills to manage uncomfortable thoughts and feelings. Rather than focusing on reducing symptoms alone, ACT encourages you to live a meaningful life aligned with your values, regardless of any struggles.
Through exercises, mindfulness practices, and values exploration, ACT equips you with the tools to face life’s ups and downs with resilience and purpose. Common techniques used in ACT sessions include:
Mindfulness Exercises: Practicing being present and non-judgmentally observing thoughts and feelings.
Values Clarification: Identifying core values and aligning behaviors with those values.
Defusion Techniques: Learning to separate from unhelpful thoughts instead of becoming entangled in them.
Behavioral Commitments: Setting realistic, meaningful goals that align with personal values.
Challenges in ACT Therapy
While ACT is an effective approach, some individuals may experience challenges, such as:
Discomfort with Acceptance: Learning to accept distressing thoughts and feelings without avoidance can be difficult initially.
Resistance to Change: Identifying values and committing to action requires openness and self-reflection.
Letting Go of Control: ACT encourages individuals to let go of rigid control over thoughts and emotions, which may feel unfamiliar at first.
Despite these challenges, ACT remains one of the most effective therapies for fostering long-term emotional resilience and well-being.

Why Choose Upper East Side Psychology for ACT?
At Upper East Side Psychology, our therapists specialize in Acceptance and Commitment Therapy, providing a warm, compassionate environment that fosters growth, acceptance, and self-discovery. We are committed to helping clients build psychological flexibility, guiding them to embrace both the joys and challenges of life while moving toward their values.
Our therapists work closely with you to create an individualized plan, empowering you to overcome challenges and build a life filled with purpose and resilience. We offer both in-person and virtual therapy options, ensuring flexibility and accessibility for all individuals seeking treatment.
Take the First Step Toward a Values-Driven Life
Acceptance and Commitment Therapy is a powerful approach for anyone seeking to find meaning, resilience, and balance in life. If you’re ready to take meaningful steps toward living a life aligned with your values, Upper East Side Psychology is here to support you. Contact us today to schedule a consultation and start your journey toward acceptance, fulfillment, and personal growth in NYC.
Take the first step toward emotional well-being. Connect with one of our experienced ACT therapists today.
References
Hayes, S. C., Strosahl, K. D., & Wilson, K. G. (2012). Acceptance and Commitment Therapy: The Process and Practice of Mindful Change. Guilford Press.
Harris, R. (2009). ACT Made Simple: An Easy-To-Read Primer on Acceptance and Commitment Therapy. New Harbinger Publications.