A therapy that uses acceptance, mindfulness, and values-based action to build psychological flexibility.
Acceptance and Commitment Therapy (ACT, pronounced as the word 'act') takes a different approach than CBT. Instead of trying to change your thoughts, ACT teaches you to change your relationship with your thoughts.
ACT is built on six core processes: acceptance (allowing thoughts and feelings without fighting them), cognitive defusion (seeing thoughts as just thoughts, not facts), present-moment awareness, self-as-context (you are not your thoughts), values clarification, and committed action (doing what matters even when it's hard).
The goal isn't to feel better—it's to get better at feeling. ACT helps you pursue a meaningful life even when difficult thoughts and emotions are present, rather than waiting until they go away to start living.
ILTY incorporates ACT principles when helping you step back from anxious thoughts. Rather than always challenging thoughts (CBT style), sometimes ILTY helps you notice them, accept their presence, and refocus on what actually matters to you.
Instead of fighting the thought 'I'm not good enough,' ACT teaches you to reframe it: 'I notice I'm having the thought that I'm not good enough.' This small shift creates distance between you and the thought, reducing its power over your behavior.
A structured therapy that helps you identify and change unhelpful thought patterns and behaviors.
Paying attention to the present moment, on purpose, without judgment—a practice that reduces anxiety and improves emotional regulation.
Treating yourself with the same kindness you'd offer a friend—acknowledging suffering without harsh self-judgment.
The ability to manage and respond to emotional experiences in healthy ways, rather than being controlled by them.
Understanding concepts is valuable. Applying them to your own life is where the change happens. ILTY helps you do both.