Acceptance and Commitment Therapy (ACT) in Naperville

Acceptance and Commitment Therapy (ACT) is a modern form of talk therapy that teaches you to stop fighting your hardest thoughts and feelings, and start living a life that matters to you.

At Fox Valley Institute in Naperville, our therapists use ACT to help clients break free from emotional struggle and reconnect with their values. This guide walks you through what ACT is, how it works, and how to know if it is right for you.

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What Is Acceptance and Commitment Therapy (ACT)?

ACT (said as “act,” one word) is a third-wave cognitive behavioral therapy. It belongs to the same family as CBT and DBT, but takes a different angle.

Instead of trying to delete bad thoughts, ACT helps you accept them, unhook from them, and act on what matters most. The aim is psychological flexibility: the ability to feel hard emotions and still move toward the life you want.

Six Core Processes of ACT, Also Known as “The Hexaflex”

ACT is built on six skills shown as a six-sided shape called the Hexaflex.

Who Created ACT? The Origins

ACT was developed in the late 1980s by Dr. Steven C. Hayes, an American psychologist who built the approach after his own struggle with panic attacks. It is grounded in Relational Frame Theory (RFT), which studies how language and thought shape human suffering.

The Principle Behind ACT

The core principle: trying to control or get rid of painful thoughts and feelings often makes them stronger.

ACT flips the question. Instead of “How do I stop feeling this?” it asks, “What kind of life do I want, and how can I move toward it, with these feelings along for the ride?”

Goal of Acceptance and Commitment Therapy

By the end of treatment, you should be able to:

Accept hard emotions without being controlled by them
Step back from unhelpful thoughts instead of believing everyone
Stay grounded in the present moment
Identify your deepest values
Take consistent action toward what matters most

How Does Acceptance and Commitment Therapy Work?

ACT works by changing your relationship with your thoughts, not the thoughts themselves. Your therapist guides you through three shifts.

ACT Therapy Techniques and Interventions

ACT is experiential, not just talk-based. Therapists use stories, metaphors, and short exercises to make ideas click.

Cognitive Defusion

Learning to see thoughts as words, not truths. A common exercise: repeat the thought “I am a failure” out loud 20 times fast until it loses its punch.

Mindfulness Practices

Short breathing and grounding exercises that bring you back to the here and now.

The Observer Self

Exercises that help you notice you are the one watching your thoughts, not the thoughts themselves.

Values Clarification

Worksheets and conversations that uncover what matters most across family, work, health, and growth.

Committed Action Planning

Setting small, doable goals that move you toward your values, even when emotions are loud.

Metaphors and Stories

Powerful images, like passengers on a bus or leaves on a stream, teach big ideas in simple ways.

ACT Exercises You Can Try at Home

Leaves on a Stream: Picture each thought floating by on a leaf. Watch it drift past.
Passengers on the Bus: Your thoughts are loud, passengers. You are the driver; you choose the direction.
Values Compass: Write the four areas of life most important to you and one tiny action for each this week.
Name the Story: When a familiar painful thought shows up, label it. (“Ah, there’s the ‘I'm not good enough’ story again.")

5-4-3-2-1 Grounding: Name 5 things you see, 4 you can touch, 3 you hear, 2 you smell, 1 you taste.

ACT Books, Workbooks, and Apps

Books:

The Happiness Trap by Russ Harris
Get Out of Your Mind and Into Your Life by Steven C. Hayes
A Liberated Mind by Steven C. Hayes
ACT Made Simple by Russ Harris

Workbooks:

The Mindfulness and Acceptance Workbook for Anxiety
The Mindfulness and Acceptance Workbook for Depression

Apps:

ACT Companion
Stop, Breathe & Think
Insight Timer

Is Acceptance and Commitment Therapy Evidence-Based?

Yes. Hundreds of clinical trials support ACT.

The American Psychological Association recognizes ACT as an evidence-based treatment for chronic pain, depression, OCD, and anxiety.
A 2023 meta-analysis in the Journal of Contextual Behavioral Science found that ACT produces outcomes similar to CBT across most conditions.
ACT shows strong long-term results for chronic pain, addiction, and treatment-resistant depression.
Brief ACT (4 to 8 sessions) can also produce real change.

Strengths and Limitations of ACT

Strengths

Backed by hundreds of clinical studies
Often helps clients who did not fully respond to CBT or medication
Skills last well beyond therapy
Works in person, online, in groups, or through telehealth
Builds a life of meaning, not just symptom relief
Pairs well with CBT, DBT, EMDR, and medication

Limitations

Can feel abstract at first
Requires real practice between sessions
May feel slower than CBT for sharp, urgent symptoms like panic attacks
Less structured for clients who want a clear weekly plan
Severe depression, psychosis, or active crises usually need additional treatment

ACT vs. CBT and Other Therapies

ACT vs. CBT in one line: CBT changes thoughts. ACT changes your relationship with thoughts.

What to Expect in ACT Therapy?

Your First Session

Your therapist asks about what brought you in, your history, and what kind of life you want to build. You may complete short questionnaires that assess stress, mood, and avoidance patterns.

Early Sessions (Weeks 1–4)

You start with mindfulness and defusion exercises. Expect to do values work early; clarifying what really matters in family, work, health, and growth.

Middle Sessions (Weeks 5–10)

You face old patterns, sit with hard feelings in safe doses, and take small actions that match your values. Metaphors like passengers on the bus make the work concrete.

Between Sessions

You get small practice tasks: mindfulness exercises, values journals, or one tiny values-based action each week.

Final Sessions

You and your therapist review progress, plan for future setbacks, and lock in the skills you built. Many clients leave with a clear “values playbook” to return to anytime.

How Long Will I Need Acceptance and Commitment Therapy?

ACT length depends on your goals and history. Most clients fall into one of three timelines.

Brief ACT (4 to 8 Sessions)

Good for focused issues like a specific phobia, mild work stress, or a single life transition.

Standard ACT (8 to 16 Sessions)

The most common length. Fits anxiety, depression, OCD, mild PTSD, and people who feel “stuck” but are high-functioning.

Long-Term ACT (6 Months or More)

Used for chronic pain, complex trauma, treatment-resistant depression, addiction, and major life rebuilds.

What affects your timeline:

The depth and length of your struggle
Whether you have other diagnoses
Your between-session practice
How clearly defined are your values and goals
Life events that come up during therapy

Many clients also return for short “tune-up” sessions during big life changes.

Recovery and Outlook

Recovery in ACT looks different from many other therapies. The goal is not to feel happy all the time; it is to live a rich, meaningful life, even when hard feelings show up.

What Recovery Looks Like

You notice unhelpful thoughts without being ruled by them
You feel difficult emotions without running from them
You bounce back from setbacks faster
You feel more present in your daily life
You build relationships, work, and habits that reflect your values

Long-Term Outlook

Research shows ACT skills tend to last well beyond therapy, with clients reporting continued growth at 1, 3, and even 5 years after treatment. For chronic conditions, ACT does not promise symptom-free living; it delivers the freedom to live well, even when symptoms appear.

Setbacks Are Normal

Setbacks are not failures. They are part of being human. Some clients schedule short check-ins every few months to stay grounded during big life changes.

What to Consider Before Starting ACT

Be open to feeling. ACT asks you to make room for hard emotions rather than avoid them.
Expect practice. Real change comes from doing the work between sessions.
Trust the process. Metaphors and mindfulness exercises take getting used to.
Pick the right therapist. Look for one trained specifically in ACT.
Check your insurance. Most plans cover ACT.
Give it time. Most clients need 6 to 8 sessions before deeper shifts kick in.

How to Get Started with ACT in Naperville

Our team of psychologists, social workers, and licensed therapists will match you with an ACT clinician who fits your goals. We serve Naperville, Aurora, Wheaton, Lisle, Plainfield, and the greater Fox Valley area, with in-person and secure telehealth sessions across Illinois.

Three steps to begin:

Reach out by calling, emailing, or using our website.
Get matched: our intake team pairs you with the right ACT therapist.
Book your first session: in person or online.

Contact Fox Valley Institute:

Call: (630) 718-0717 ext. 240
Email: clientcare@fvinstitute.com
Visit: 640 N River Rd #108, Naperville, IL 60563
Insurance: View accepted plans