Mindfulness is a term that has become increasingly popular in mental health discussions over the past few years. It's often associated with meditation, breathing exercises, and a sense of inner peace. But for those of us practicing Acceptance and Commitment Therapy (ACT), mindfulness means something deeper—it's an essential tool for living a values-driven, flexible life amidst the challenges of human existence.
As an ACT therapist, I’ve seen firsthand how mindfulness can transform a person’s relationship with their thoughts, emotions, and the world around them. It’s not just about being present in the moment—it’s about learning how to approach life’s difficulties with openness, curiosity, and acceptance while remaining rooted and cognizant of who we are and who we want to become. So, let’s dive into mindfulness from an ACT therapist’s perspective and explore how it goes beyond just "being in the now."
What is Mindfulness in ACT?
Mindfulness, in the context of ACT, is about cultivating a present-moment awareness that allows us to notice our thoughts, feelings, and physical sensations without being overwhelmed or controlled by them. Unlike traditional mindfulness approaches that may focus primarily on relaxation or achieving inner calm, ACT encourages mindfulness as a way to develop psychological flexibility—the ability to be present with whatever arises, without judgment, and without being hooked by it.
In ACT, we understand that life will inevitably bring difficult emotions—stress, sadness, anger, anxiety—and we can’t always avoid them. Instead of trying to escape or suppress these feelings, mindfulness teaches us how to accept them, be present with them, and act in ways that align with our values, even in the midst of discomfort.
The Role of Mindfulness in Psychological Flexibility
At the core of ACT is the concept of psychological flexibility, which is the ability to fully experience the present moment, to open up to painful thoughts and feelings, and to still choose actions that align with our values and goals. Mindfulness is the primary tool that helps individuals achieve this flexibility.
Here’s how mindfulness plays into the different components of ACT:
Cognitive Defusion: In ACT, we focus on defusing from our thoughts—learning how to experience them without getting entangled in them. Mindfulness helps us recognize that thoughts are just words and images in our mind, not facts or commands. For example, instead of getting caught up in the thought “I’m worthless,” mindfulness teaches us to observe that thought with curiosity and distance, noticing that it’s just a thought, not a reflection of who we are.
Acceptance: Mindfulness also plays a crucial role in the practice of acceptance—being open to the full range of human experiences, including pain. This doesn’t mean resigning ourselves to suffering, but rather allowing difficult feelings to exist without judgment or struggle. Mindfulness allows us to acknowledge emotions as they are, without trying to control them or push them away. When we practice mindfulness, we open up the space to feel difficult emotions without them defining us.
Self-as-Context: ACT encourages individuals to view themselves from a place of perspective—the "self-as-context"—where they can see themselves as separate from their thoughts and emotions. Mindfulness supports this process by helping us step back and observe our experiences from a broader, more compassionate perspective, rather than getting lost in the content of our thoughts or the intensity of our emotions.
Values and Committed Action: Mindfulness in ACT also involves being present with our values—what matters most to us—and taking committed actions toward those values, even when difficult emotions arise. By being mindful, we can act intentionally, rather than reacting out of habit or avoidance. Mindfulness helps us align our actions with what truly matters, rather than being driven by fleeting emotions or urges.
Mindfulness: Not About "Clearing" Your Mind
One of the common misconceptions about mindfulness is that it involves "clearing" the mind of all thoughts. In reality, it’s not about making your mind blank; it’s about noticing thoughts as they arise and letting them pass without judgment. The mind is a busy place, and thoughts come and go all the time. Mindfulness allows us to see thoughts for what they are—temporary mental events—not commands we need to follow or facts we need to believe.
Mindfulness doesn’t require perfect focus or the complete elimination of difficult thoughts. It’s about accepting the presence of thoughts, sensations, and feelings, and learning to stay grounded in the present, rather than getting swept away by them. The more we engage with these internal practices, the more readily available they are when we need them most.
Mindfulness as a Tool for Emotional Regulation
In my experience as an ACT therapist, mindfulness is particularly effective in emotional regulation. When we practice mindfulness, we can experience intense emotions—such as anger or anxiety—without being overwhelmed by them. Instead of trying to escape these emotions or pushing them away, mindfulness encourages us to notice them, allow them to be there, and accept that they are part of the human experience.
For example, if you’re feeling anxious about a work presentation, mindfulness might guide you to acknowledge the anxiety instead of avoiding it. You could notice the sensations in your body—maybe your heart is racing, your palms are sweaty—and accept that anxiety is present. Instead of fighting it or trying to make it go away, mindfulness helps you bring awareness to it, which can actually reduce its intensity over time. The key is not to let the anxiety control you, but to allow it to exist without judgment or resistance.
Mindfulness in the Context of Life’s Struggles
Mindfulness also has a powerful role in helping us face life’s difficulties without becoming overwhelmed by them. In ACT, we teach individuals to embrace the full spectrum of their human experience—the joys and the pain, the excitement and the sadness. Mindfulness helps individuals sit with discomfort and uncertainty, rather than seeking immediate relief or avoidance.
Imagine a person who is grieving the loss of a loved one. Mindfulness doesn’t push them to “move on” or “think positive thoughts.” Instead, it helps them stay present with their grief, accept the sorrow they feel, and take steps toward living a meaningful life despite the pain. It’s about acknowledging suffering while still finding ways to move forward.
Mindfulness as a Practice, Not a Destination
For those who practice mindfulness through ACT, it’s essential to remember that mindfulness is not a one-time fix, but rather an ongoing practice. It’s something that we return to again and again—especially in moments of stress, pain, or emotional turbulence. Mindfulness is about creating a new relationship with our thoughts and feelings, and this takes time and patience.
Over time, mindfulness can help shift the way we experience the world. It allows us to become less reactive and more present, to act with intention rather than habit, and to embrace life as it unfolds, with all its challenges and beauty.
From an ACT therapist’s perspective, mindfulness is not just about relaxation or avoiding pain—it’s about embracing the richness of life, both the beautiful and the difficult parts, with openness and compassion. It’s a tool that fosters psychological flexibility, enabling us to navigate life’s uncertainties with more grace and intentionality. When we practice mindfulness, we are not just sitting still; we are learning to move through the world with awareness, intentionality, and courage.
If you’re interested in bringing mindfulness into your life, I encourage you to start small—by noticing your thoughts and feelings without judgment, practicing breathing exercises, or simply being present with whatever is happening right now. With time, mindfulness can become an essential part of how you live, creating space for acceptance, growth, and meaningful action.
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If you’re interested in learning more about ACT or are curious about how you might begin to use ACT to improve your mental health, consider reaching out to our team of caring therapists to discuss personalized strategies through online and in-person support from Strive On Counseling. Don’t let anxiety hold you back any longer—take the courageous step towards a healthier mindset by following these simple steps:
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Other Services Offered by Strive On Counseling
At Strive On Counseling, we understand that anxiety and depression are just one part of a larger picture of mental health. That’s why we offer a range of mental health services designed to support your overall well-being. In addition to online trauma therapy, our services include individual counseling, anxiety treatment, EMDR trauma therapy, therapy for men’s issues, mindfulness practices, Buddhist counseling, Cognitive Behavioral Therapy (CBT), and teletherapy/online therapy. Some other resources we offer include guided meditations, a list of books and other useful resources, and online courses. If you would like more information about any of these services, please don’t hesitate to reach out and start your therapy journey in North Carolina today!