ACT Therapy at Hold Space Counseling

Live with intention, even when life feels uncertain.

So often, we wait to feel better before we allow ourselves to live fully. We think: “Once I stop feeling anxious… once I’m more confident… once the sadness goes away…” — then we’ll start showing up in the way we want to.

Acceptance and Commitment Therapy (ACT) offers another way: learning how to live a meaningful life alongside difficult thoughts and emotions—not by getting rid of them, but by changing your relationship to them.

At Hold Space Counseling, we use ACT to help you step out of the tug-of-war with your inner experiences, and into a deeper, values-based connection with yourself and your life.

What Is ACT Therapy?

ACT (Acceptance and Commitment Therapy) is an evidence-based approach that combines mindfulness, self-compassion, and values-based living. Rather than trying to control or eliminate painful emotions or thoughts, ACT helps you notice them with more openness—and choose how to respond in ways that align with what truly matters to you.

ACT is rooted in six core processes:

  1. Acceptance – Making space for difficult emotions rather than avoiding or suppressing them

  2. Cognitive Defusion – Gaining distance from unhelpful thoughts instead of getting hooked by them

  3. Being Present – Cultivating awareness of the here and now

  4. Self-as-Context – Learning to see yourself as more than your thoughts, emotions, or stories

  5. Values – Clarifying what deeply matters to you

  6. Committed Action – Taking meaningful steps, even in the face of discomfort

The goal isn’t to get rid of pain—it’s to stop letting pain run your life, and to start living in alignment with your values.

insurance based relationship counseling services columbus ohio
insurance based relationship counseling services columbus ohio

What Can ACT Help With?

ACT is a flexible, empowering approach that can be used to support a wide range of emotional challenges and life situations, including:

  • Anxiety and worry

  • Depression and hopelessness

  • Perfectionism and self-criticism

  • OCD and intrusive thoughts

  • Trauma and shame

  • Life transitions and identity changes

  • Chronic stress or burnout

  • Relationship struggles and boundary issues

  • Grief, loss, and emotional overwhelm

  • Inner conflict or lack of direction

ACT is especially helpful if you’ve tried other forms of therapy and still feel like you’re battling your thoughts or avoiding parts of your experience.

What Does ACT Look Like in Session?

ACT sessions are experiential, collaborative, and values-driven. You’ll work with your therapist to explore what matters most to you—and what’s getting in the way.

Together, you might:

  • Practice mindfulness to connect with the present moment

  • Learn to “unhook” from painful thoughts without needing to change them

  • Explore what gives your life meaning and purpose

  • Build emotional flexibility and distress tolerance

  • Take small, values-aligned steps toward goals that feel authentic to you

We’ll help you tune in to your own inner compass, rather than trying to fight or fix what you feel. Over time, you’ll develop more psychological flexibility—the ability to stay grounded and take action, even when life is messy or hard.

Our Approach to ACT at Hold Space Counseling

At Hold Space Counseling, we bring the principles of ACT into a supportive, person-centered space where your experience is honored—not pathologized.

Here’s what our ACT work looks like:

  • Compassionate and Non-Judgmental – We don’t try to “fix” you or push you toward toxic positivity. We meet you where you are, with care.

  • Mindfulness-Based – We use present-moment awareness to help you shift your relationship to thoughts, emotions, and body sensations.

  • Rooted in Values – Your values—not your fears—become the foundation for how you move forward.

  • Empowering – You’ll learn practical tools to move through discomfort and take steps toward the life you want to live.

You don’t have to wait for the anxiety to go away, or for the shame to disappear. You can start living with intention now.

Begin ACT Therapy at Hold Space Counseling

You’re allowed to hold space for pain and still move toward what matters. With ACT, you can learn to face life’s challenges with openness, courage, and clarity—and reclaim your right to live a life that feels meaningful, even in the midst of uncertainty.

Reach out today to schedule your first appointment.

We’ll hold space for what hurts—and what heals.