Acceptance and Commitment Therapy (ACT) | MI Counseling

Acceptance and Commitment Therapy (ACT) in Michigan is a skills-based type of talk therapy that helps you handle hard thoughts and feelings without getting stuck in them. If worry, sadness, pain, or stress keeps pulling you away from the life you want, ACT can help you get “unstuck” and move forward. Many people come to ACT because they are tired of fighting their mind all day—or they feel like nothing they do is “good enough.” ACT is for adults, teens, and caregivers who want practical tools, clear steps, and kinder self-talk.

Signs You Might Benefit

ACT is often a good fit when life feels heavy, but you still want to show up for what matters—family, school, work, health, or faith. You do not need to “hit rock bottom” to start. If you see yourself in the list below, ACT may help.

• Constant worry or overthinking that makes it hard to sleep, focus, or relax
• Panic symptoms (racing heart, tight chest, fear of losing control)
• Feeling down or numb, losing interest, or feeling “stuck” in a rut
• Harsh self-criticism, shame, or feeling like you are never enough
• Avoiding places or people because of fear, embarrassment, or past hurt
• Trauma reminders that keep showing up as flashbacks, fear, or shutdown
• Chronic pain or health stress that affects mood, relationships, or daily life
• Anger and conflict that keeps repeating in patterns you do not want

Common Benefits of ACT

ACT does not promise to erase pain. Instead, it helps you build a new relationship with pain, so it has less control over you. Many clients report these changes over time:

• Less time spent fighting thoughts, and more time doing what matters
• Better coping during stress, cravings, or strong emotions
• More self-compassion and less shame
• Improved ability to set boundaries and make values-based choices
• More meaning and direction, even when life is still hard

Evidence-Based Approach

ACT is part of the cognitive behavioral therapy (CBT) family, but it focuses more on psychological flexibility—the ability to notice what is happening inside you and still take helpful action. Research has found ACT helpful for anxiety, depression, chronic pain, stress, and more. Major health sources describe ACT as an evidence-based therapy that can improve functioning and quality of life (National Institutes of Health, NIH; American Psychological Association, APA).

How ACT Works (Plain Language)

ACT uses simple, repeatable skills. We practice them in session and apply them to real life. The core ACT processes often include:

• Acceptance: making room for uncomfortable feelings instead of battling them
• Cognitive defusion: learning to notice thoughts as thoughts (not as facts or commands)
• Present-moment awareness: grounding skills to reduce spirals and bring you back to “right now”
• Self-as-context: building a steadier sense of self that is bigger than your symptoms
• Values: naming what matters most to you (your “why”)
• Committed action: small steps that match your values, even when anxiety or sadness shows up

Clinical Reasoning: Why This Helps

Many mental health struggles grow when we try to control or avoid normal human feelings. For example, avoiding anxiety can shrink your life over time. ACT targets this pattern. We look at what has not worked, and we build new moves that help you live more freely. If needed, ACT can also be blended with other evidence-based tools (like exposure strategies for anxiety, behavioral activation for depression, or trauma-informed coping skills) while staying focused on your values and goals.

Care You Can Trust in Michigan

In Michigan, mental health care is provided by professionals who must follow state licensing rules, ethics codes, and scope-of-practice standards. Your clinician may be a Licensed Professional Counselor (LPC), Licensed Master Social Worker (LMSW), Licensed Psychologist, or psychiatrist, depending on the service. We follow Michigan licensing standards for documentation, confidentiality, and informed consent, and we use evidence-based methods aligned with APA principles of effective care.

What to Expect

Starting therapy can feel scary. Our goal is to make the process clear and supportive, step by step.

Step 1: Scheduling and Paperwork

After you book, you will complete intake forms that ask about your symptoms, history, medicines, and goals. This helps us start with a full picture. If you have safety concerns (like thoughts of self-harm), we will talk about a plan to keep you safe.

Step 2: Your First Session (Intake)

The first session usually includes:

• A clear review of what is bringing you in and how it is affecting your life
• Questions about sleep, appetite, mood, stress, and relationships
• Screening tools when helpful (short questionnaires)
• A shared plan for therapy, including what “progress” will look like

You will never be forced to talk about details before you are ready. ACT can start with skills right away, even if your story is still hard to share.

Ongoing ACT Sessions

Most sessions focus on practice and real-life application. You may learn a short mindfulness exercise, try a “defusion” tool for sticky thoughts, or work on a values map. Many clients also get brief home practice, like a 2-minute grounding skill or one values-based action for the week.

How Long Does ACT Take?

Some people notice changes in a few weeks, especially with steady practice. Others need more time, depending on stress level, trauma history, and support. A common range is 8–20 sessions, but we will adjust based on your needs, your pace, and your goals.

Insurance

We aim to make care easier to access and easier to understand. Insurance rules can feel confusing, so we help you check benefits when possible.

Copays, Deductibles, and Coinsurance

• Copay: a set amount you pay per visit (example: $25)
• Deductible: the amount you pay before your plan starts covering care (some plans have $0)
• Coinsurance: a percentage you pay after the deductible (example: 20%)

Your cost depends on your plan, whether we are in-network, and whether your deductible is met. If you want, we can provide a “good faith” estimate for self-pay services when applicable.

Mental Health Parity

Many insurance plans must follow mental health parity laws. This means mental health benefits should be comparable to medical benefits for coverage limits and cost-sharing. Coverage still varies by plan, so it is important to verify details such as session limits, prior authorization, and telehealth coverage.

Documentation and Medical Necessity

When using insurance, we document symptoms, goals, and progress to support medical necessity. We follow privacy rules (HIPAA) and professional standards required under Michigan licensing and ethics guidelines.

FAQ

Is ACT the same as CBT?

ACT is related to CBT, but it has a different focus. Instead of trying to “get rid of” thoughts, ACT teaches you to notice thoughts, make room for feelings, and choose actions based on your values. The goal is a bigger, fuller life—not perfect feelings.

What problems can ACT help with?

ACT is often used for anxiety, depression, trauma-related stress, chronic pain, work stress, relationship struggles, and big life transitions. Research summaries from APA and NIH describe ACT as an evidence-based approach that can improve daily functioning and well-being across many concerns.

Will I have to do mindfulness or meditation?

You will be invited to try simple mindfulness skills, but they are flexible and short. Mindfulness in ACT can be as small as noticing your breath for 10 seconds or feeling your feet on the ground. We will adapt tools to fit your comfort level, your culture, and your beliefs.

How do I know if ACT is working?

We look for real-life changes, like: you recover faster after stress, you avoid less, you feel more confident setting boundaries, and you take steps toward what matters. We can also track progress with short check-ins or rating scales so you can see change over time.