Acceptance and Commitment Therapy in NJ
Have you ever had so many thoughts swirling around, so many emotions piling up, that you just did not know what to do with any of them? That overwhelm is real, and you are far from alone in feeling it. The good news is that there is a thoughtful, evidence-based approach that can help you navigate those waves without fighting them. It is called Acceptance and Commitment Therapy, or ACT, and it is something that therapists right here in New Jersey are using to help people find a little more breathing room in their own minds.
Ryan Puebla, a therapist at Serenium Therapy and Wellness, puts it warmly and plainly: ACT is about increasing your openness to uncomfortable emotions and thoughts rather than trying to push them away. If that idea already feels like a relief, read on.
Key Takeaways
- ACT stands for Acceptance and Commitment Therapy, a well-researched approach that builds psychological flexibility rather than trying to eliminate difficult emotions.
- Rather than pushing thoughts and feelings away, ACT teaches you to make room for them and act according to your values anyway.
- Society often teaches us to suppress sadness, anger, and worry. ACT offers a kinder path: healing through expression and openness, not suppression.
- ACT has strong evidence supporting its use for anxiety, depression, stress, chronic pain, and more.
- The six core principles of ACT are: acceptance, cognitive defusion, being present, self as context, values, and committed action.
- ACT is available from compassionate therapists across New Jersey for both in-person and virtual sessions.
- Working with a skilled therapist can help you apply ACT principles in a way that feels right for your unique situation.
Looking for help from a therapist for either individual sessions or couples therapy? Serenium has 150+ therapists at multiple locations in NJ and online and accepts most insurance. View our therapists and call us at 877-575-7957 to speak with our team, learn more, or schedule your first session
What Is Acceptance and Commitment Therapy (ACT)?
ACT is a modern, evidence-based form of behavioral therapy that sits within the broader family of cognitive behavioral approaches. Where traditional therapy often focuses on changing or challenging your thoughts, ACT takes a different road. It invites you to notice your thoughts and feelings, make room for them, and then take meaningful action in line with what truly matters to you.
The name says it all: acceptance of what is happening inside you, and commitment to living in a way that feels purposeful. Research shows that the core of ACT is building psychological flexibility, which is essentially the ability to stay present and keep moving forward even when emotions and thoughts are uncomfortable.
As Ryan Puebla explains, society often sends us the message that we need to get rid of sadness, anger, or distress. We are taught to hide these feelings, to put on a brave face. ACT gently challenges that idea and offers something more sustainable: learning to express and be with your emotions rather than suppress them.
Looking for help from a therapist for either individual sessions or couples therapy? Serenium has 100+ therapists at multiple locations in NJ and online and accepts most insurance. View our therapists and call us at 877-575-7957 to speak with our team, learn more, or schedule your first session
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Why Pushing Emotions Away Can Make Things Harder
Most of us have tried, at one point or another, to simply not feel a difficult emotion. The experience is usually the same: the more we push, the louder the feeling gets. This is not a personal failure. It reflects something very human about how our minds work.
A large meta-analysis of ACT research found that trying to control or avoid internal experiences is one of the key sources of psychological suffering. ACT calls this experiential avoidance, and it tends to keep people stuck. When you stop fighting your inner world and start getting curious about it instead, things tend to soften.
If you find that anxiety or depression is showing up in your life, ACT offers tools not to eliminate these experiences, but to change your relationship with them. That shift, small as it sounds, can open up a lot of space.
The Six Core Principles of ACT
ACT is built around six interconnected ideas that work together to build psychological flexibility. You do not need to master all of them at once. Think of them as gentle invitations rather than tasks to complete.
1. Acceptance
Acceptance means allowing your thoughts and feelings to exist without struggling against them. It is not about giving up or agreeing that everything is fine. It is about making room for your experience as it is, right now.
2. Cognitive Defusion
This is the skill of stepping back from your thoughts. Instead of being swept up in “I am a failure,” you learn to notice it as just a thought: “I am having the thought that I am a failure.” That bit of distance can make a surprisingly big difference.
3. Being Present
ACT encourages a mindful awareness of the current moment, without judging what is happening. When we are caught up in past regrets or future worries, we miss what is right in front of us. Grounding yourself in the present is a skill that gets easier with practice.
4. Self as Context
This principle invites you to see yourself as the observer of your experiences, not as the experiences themselves. You are not your anxiety. You are the person noticing it.
5. Values
What matters most to you? ACT places a beautiful emphasis on getting clear about your personal values, the things that give your life direction and meaning. These become your compass, especially when emotions are pulling you in all sorts of directions.
6. Committed Action
Once you know your values, ACT guides you to take real steps toward living by them, even when it feels hard. This is not about being fearless. It is about moving forward while feelings like fear or sadness come along for the ride.
What Does the Research Say About ACT?
The evidence behind ACT is genuinely encouraging. A thorough research review found that ACT has strong support across a wide variety of mental health concerns, including anxiety, depression, chronic pain, and stress. A separate study confirmed that ACT works across a wide range of challenges by increasing psychological flexibility, which is the mechanism through which the therapy achieves its benefits.
What makes ACT particularly appealing is that it works even when you are not trying to reduce symptoms directly. Research suggests that symptom relief often arrives as a natural byproduct of re-engaging with life in meaningful ways and building acceptance of difficult inner experiences.
“ACT allows you to heal by expressing your emotions, and through that expression, instead of trying to get rid of them, you learn to be more flexible and handle things a lot easier.” — Ryan Puebla, Serenium Therapy and Wellness
Looking for help from a therapist for either individual sessions or couples therapy? Serenium has 150+ therapists at multiple locations in NJ and online and accepts most insurance. View our therapists and call us at 877-575-7957 to speak with our team, learn more, or schedule your first session
What ACT Can Help With in NJ
ACT is sometimes described as a transdiagnostic approach, which means it is not designed for just one condition. Therapists offering acceptance and commitment therapy in NJ work with clients navigating a wide range of experiences, including:
- Anxiety and worry
- Depression and low mood
- Stress and burnout
- Life transitions and uncertainty
- Relationship difficulties
- Chronic pain and illness
- Low self-worth and self-criticism
Ryan Puebla specifically recommends ACT for anyone navigating anxiety, noting that it offers a refreshing alternative to simply trying to push anxious thoughts away.
How ACT Is Different From Other Therapies
If you have heard of Cognitive Behavioral Therapy (CBT), you might be wondering how ACT compares. CBT typically focuses on identifying and changing unhelpful thought patterns. ACT takes a slightly different angle: rather than challenging a thought, you learn to change your relationship with it.
Both approaches have strong evidence behind them, and many therapists weave them together. ACT tends to suit people who have found that trying to think their way out of difficult feelings has not fully worked, or those who want to spend more time exploring what a meaningful life looks like for them personally.
What to Expect in ACT Therapy Sessions in NJ
Starting therapy can feel like a big step, and it is completely reasonable to wonder what to expect. ACT sessions are warm and collaborative. Your therapist will get to know you and understand what is bringing you in. From there, sessions often involve mindfulness practices, exploring your personal values, and working through exercises that help you relate to difficult thoughts and feelings in new ways.
There is no pressure to “fix” yourself quickly. ACT is an invitation to get curious about your inner world rather than battle it. Progress tends to feel gradual and deeply personal.
If you are curious about whether working with a therapist could support you on this journey, finding the right fit makes a real difference. You can explore compassionate, qualified therapists at Serenium Wellness, where the team is experienced in approaches like ACT and genuinely invested in your wellbeing.
Frequently Asked Questions About Acceptance and Commitment Therapy in NJ
What is Acceptance and Commitment Therapy used for?
ACT is used to help people navigate a wide range of challenges, including anxiety, depression, stress, chronic pain, life transitions, and relationship difficulties. It focuses on building psychological flexibility so people can keep living in line with their values even when difficult emotions arise.
Is ACT the same as CBT?
ACT and CBT are related but different. CBT tends to focus on identifying and changing unhelpful thoughts, while ACT focuses on accepting those thoughts without letting them control your behavior. Many therapists draw from both approaches depending on what a client needs.
How long does ACT therapy take?
The length of ACT therapy varies from person to person. Some people notice meaningful shifts within 8 to 12 sessions, while others benefit from a longer therapeutic relationship. Your therapist will work with you to create a plan that fits your needs and goals.
Does ACT work for anxiety?
Yes. ACT has solid research backing for anxiety. Rather than trying to eliminate anxious thoughts, ACT teaches you to relate to them differently, reducing the hold they have over your daily life and helping you move toward what matters most to you.
Can ACT help with depression?
ACT has been well-studied for depression and shown meaningful results. It helps people disengage from cycles of rumination, reconnect with personal values, and take small steps toward a more fulfilling life even while difficult feelings are present.
Is ACT therapy available in New Jersey?
Yes, acceptance and commitment therapy is widely available across New Jersey, both in person and via telehealth. At Serenium Therapy and Wellness, therapists like Ryan Puebla bring a warm, practical approach to ACT for clients across the state.
What happens in a typical ACT session?
A typical ACT session involves conversation, mindfulness exercises, and experiential activities designed to help you observe your thoughts, clarify what matters to you, and practice moving toward your values. Sessions feel collaborative and supportive rather than prescriptive.
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