Embrace Your Emotions, Live in Alignment with Your Values
Are you struggling to manage your emotions?
Do you feel overwhelmed by anxiety, stress, or depression, and find it difficult to make meaningful progress? Acceptance and Commitment Therapy (ACT) can be a transformative approach to help you overcome these challenges. ACT is about embracing your emotions, accepting discomfort, and using your core values to guide your actions, rather than being controlled by negative thoughts or feelings.
As an ACT-trained therapist, I work with clients to help them move beyond the struggle to change their thoughts or emotions. In ACT, we focus on accepting the full range of human emotions and learning to live in line with what truly matters to you. ACT teaches you how to make room for difficult emotions while still pursuing a meaningful and purposeful life.
What is Acceptance and Commitment Therapy (ACT)?
ACT is a mindfulness-based therapy that blends acceptance, commitment, and behavior change. It is grounded in the idea that trying to avoid or control your emotions can often lead to more suffering. Instead, ACT teaches you to accept the emotions, thoughts, and sensations that come up and commit to behaviors that align with your values.
ACT includes six core processes that help you become more flexible emotionally, connect deeply with your values, and take meaningful action:
• Cognitive Defusion
Learning to “unhook” from your thoughts, recognizing them as just thoughts—rather than truths that control your actions.
• Acceptance
Making space for difficult emotions and thoughts, allowing them to be there without trying to push them away or avoid them.
• Present Moment Awareness
Practicing mindfulness to stay grounded in the present, so that you don’t get lost in worries about the past or future.
• Self-as-Context
Stepping back and observing yourself from a larger perspective, recognizing that you are more than your thoughts and emotions.
• Values Clarification
Identifying what truly matters to you in life and aligning your actions with these values, even in the face of discomfort.
• Committed Action
Taking practical steps to live in accordance with your values, even when emotions like fear or anxiety arise.
How Does ACT Work?
In ACT, the goal is to accept what you can’t control and commit to actions that help you live a meaningful life based on your values. Here’s how the therapy works:
• Acceptance of Difficult Thoughts and Emotions
ACT helps you accept negative emotions and thoughts that arise, allowing you to live with them without feeling overwhelmed. We will work on how to allow uncomfortable emotions to exist without feeling controlled by them.
• Mindfulness and Present Moment Awareness
Mindfulness practices in ACT teach you how to stay connected to the present moment. This helps prevent you from getting lost in anxiety about the future or regrets about the past. We will practice staying grounded and aware of what’s happening in the present.
• Cognitive Defusion
This technique helps you observe your thoughts, rather than identifying with them. For instance, if you have a thought like “I’m a failure,” ACT teaches you to step back and see it as just a thought—without letting it dictate your actions.
• Values Exploration
ACT places a strong emphasis on values. We will work together to clarify what truly matters to you, whether that’s relationships, personal growth, career, or health. Identifying your values will serve as a foundation for making decisions and taking action.
Committed Action
With a clearer sense of what’s important to you, we will focus on taking small, manageable steps aligned with your values. This helps create a sense of purpose and progress in your life, even in the face of difficult emotions.
ACT Structured Program vs. Personalized Sessions
Whether you’re seeking short-term relief or long-term personal growth, ACT can be tailored to your needs. I offer both a structured ACT program and personalized ACT sessions to support your goals.
Structured ACT Program:
This goal-oriented program lasts 8-12 weeks and focuses on specific, measurable changes in how you respond to your emotions. It’s ideal for those seeking to reduce anxiety, manage depression, or regain a sense of purpose in their life.
Personalized ACT Sessions:
For ongoing support or more individualized goals, I offer personalized ACT sessions. These sessions are tailored to your unique situation and may address specific challenges, including emotional regulation, self-worth, and stress management.Whether you prefer a structured program or individualized support, ACT is designed to meet you where you are and help you build a life that feels authentic and meaningful.
Why Choose ACT?
ACT is particularly effective for individuals who experience:
• Anxiety
• Depression
• Stress
• Chronic pain
• Low self-esteem
• Relationship difficulties
• Trauma
• Obsessive-Compulsive Disorder (OCD)
• Grief and loss
What sets ACT apart is its focus on acceptance and mindfulness—helping you embrace life’s challenges and take action in a way that’s in line with your values. By shifting your relationship with your emotions, ACT allows you to reduce suffering and create a more meaningful life.
What to Expect in ACT Sessions
In our ACT sessions, we will work collaboratively to help you accept difficult thoughts and feelings while building values-driven action. You can expect to:
• Practice mindfulness to stay present and connected to your emotions.Learn how to unhook from negative thoughts and stop them from controlling your life.
• Clarify your values to guide your decisions and actions.
• Develop a commitment to action, taking concrete steps toward a life of purpose and resilience.
We will work together at your own pace, ensuring you feel supported as you integrate ACT tools into your daily life.
Ready to Begin Your Healing Journey with ACT?
If you’re ready to embrace your emotions, let go of unhelpful thought patterns, and live in alignment with your values, ACT can help you find balance and peace. I’m here to guide you through this process, offering the tools and support you need to live a more authentic and fulfilled life.
Book a free consultation today to learn more about how ACT can help you move forward with clarity and purpose.
All therapy sessions take place online via a secure Zoom link, ensuring confidentiality and convenience. Each session is 50 minutes long. Online therapy allows you to access support from the comfort of your home, no matter where you are located in Europe or beyond.
In our work together, I use a combination of evidence-based therapeutic approaches tailored to your specific needs. Here's an overview of the therapies I offer to help you navigate complex challenges and improve your mental health:Cognitive Behavioral Therapy (CBT): An effective, evidence-based approach to help you understand and change negative thought patterns. Through CBT, we identify harmful thoughts and replace them with healthier, realistic perspectives. This therapy is widely used to treat anxiety, depression, PTSD, and more.
Dialectical Behavior Therapy (DBT): Particularly helpful for managing intense emotions, improving relationships, and increasing emotional regulation. DBT offers essential tools like mindfulness, distress tolerance, and interpersonal effectiveness.
Acceptance and Commitment Therapy (ACT): A therapeutic approach that helps you accept difficult emotions and move forward, even when discomfort arises. ACT is great for building resilience and living in alignment with your values, regardless of external challenges.
Cognitive Processing Therapy (CPT): A specific form of CBT, CPT is especially effective for trauma-related conditions like PTSD and CPTSD. This therapy focuses on challenging and reframing unhelpful beliefs that stem from trauma, helping you process and move beyond past experiences.
Motivational Interviewing (MI): A goal-oriented therapy designed to explore your motivations for change, uncovering personal reasons and strengthening your commitment to positive change. It's especially helpful for those feeling ambivalent or uncertain about making life changes.
Mindfulness-Based Therapy: Involves tuning into the present moment to increase awareness and acceptance. Mindfulness helps you reduce stress, improve emotional regulation, and cultivate self-compassion.
Yoga Therapy: Combines physical yoga practices with therapeutic techniques to calm the nervous system, improve emotional regulation, and reconnect you to your body. It is especially effective for those dealing with trauma, anxiety, and chronic stress.
A trauma-informed approach means that therapy is provided with an understanding of how trauma impacts your thoughts, emotions, body, and relationships. My approach centers on creating a safe and supportive environment where you can explore the effects of trauma, learn tools for emotional regulation, and work toward healing at your own pace. I offer trauma-informed care to help clients feel safe, seen, and respected.
During our initial consultation, we will discuss your unique needs and goals. Based on your experience, we will determine the most suitable therapeutic approach, which may evolve as we work together. Whether you need trauma recovery, emotional regulation, or help with relationship dynamics, I’ll guide you through a personalized plan that aligns with your healing process.
The duration of therapy depends on your unique needs and goals. Some clients may find relief after just a few sessions, especially when working on specific issues or challenges. Others may choose to continue therapy for a longer period to explore deeper patterns or address more complex concerns.
For example:
Cognitive Processing Therapy (CPT)Typically, this structured trauma-focused therapy lasts around 12 weeks. It's ideal for those dealing with trauma, PTSD, or trauma-related symptoms.
Dialectical Behavior Therapy (DBT)This approach is often a longer-term commitment, with a typical program lasting 25 weeks. It focuses on emotional regulation, interpersonal effectiveness, and distress tolerance, making it well-suited for individuals managing complex emotional challenges.
Cognitive Behavioral Therapy (CBT)The length of CBT depends on your individual needs and goals. Some clients may complete their therapy in 8 to 12 sessions, while others may extend their work if they’re addressing ongoing anxiety, depression, or behavioral patterns.
Ultimately, therapy is a personalized journey, and we'll decide together what pace works best for you. Whether you're looking for short-term support or longer-term growth, we’ll ensure the therapy process is tailored to meet your specific needs and objectives.
The first session serves as an introductory space where we discuss your reasons for seeking therapy and your goals. We’ll also explore what has felt overwhelming and what changes you hope to see. This session is about building trust and establishing a plan that works for you, with a focus on creating a safe space for you to express yourself.
Session Fees: Each 50-minute online session is €90. I offer a sliding scale for clients who are outside Western Europe or students facing financial hardship. Please reach out during the consultation to discuss your specific needs.
Follow-up Resources: After each session, I provide detailed follow-up emails with personalized homework, psychoeducation, and tools to support your progress.
Cancellation Fees:
Cancellations within 48 hours of the scheduled session incur a 50% cancellation fee.
Cancellations within 24 hours incur a full session fee.
Therapy is a collaborative process, and you will be actively involved in it. As we work together, I will provide you with practical tools, techniques, and feedback to support your healing and growth. We will regularly check in to assess progress, adjust goals, and ensure that therapy remains beneficial for you. Each 50-minute online session is €90. I offer a sliding scale for clients who are outside Western Europe or students facing financial hardship. Please reach out during the cons