You lie awake at night replaying conversations. You second-guess decisions long after they’re made. You think about what might go wrong, what you should have said, and how you’re coming across. If that sounds familiar, you’re not alone — overthinking is something many people experience, especially those who are thoughtful, driven, and deeply invested in doing things right.
But when thinking tips into overthinking, it often brings more distress than clarity. You might feel mentally exhausted, emotionally stuck, and far from the sense of peace you’re craving.
This is where Acceptance and Commitment Therapy (ACT) can offer something different — a practical and compassionate way to stop wrestling with your thoughts and start focusing on what matters.
What Is Acceptance and Commitment Therapy?
Acceptance and Commitment Therapy (pronounced like the word “act”) is a modern, evidence-based form of psychotherapy that helps people build psychological flexibility. Rather than trying to eliminate difficult thoughts or feelings, ACT supports you in accepting what you can’t control, while committing to actions that align with your values.
At its heart, ACT is about helping you live a full and meaningful life, even in the presence of uncertainty, anxiety, or self-doubt.
How ACT Helps with Overthinking
Overthinking often stems from a desire to solve problems, avoid mistakes, or control outcomes. These intentions are understandable — even admirable — but they can quickly become a trap. ACT recognises that trying to think your way to certainty or perfection rarely works, and often keeps you stuck. Here’s how ACT offers a new way forward:
1. Acceptance: Making Space for Uncertainty
In ACT, acceptance doesn’t mean giving up or resigning yourself to feeling anxious forever. Instead, it means making space for uncomfortable thoughts and feelings without struggling with them.
For overthinkers, this might involve gently noticing thoughts like “What if I fail?” or “Did I upset them?” without trying to argue, suppress, or solve them. It’s the difference between being caught in the storm versus watching it pass from a distance.
This shift can be surprisingly freeing. You learn that you can feel uncertain and still move forward.
2. Cognitive Defusion: Loosening the Grip of Thoughts
ACT teaches a technique called cognitive defusion, which helps you see your thoughts as just that — thoughts — not facts or commands.
For example, instead of “I have to keep thinking this through until I feel sure,” you might notice, “I’m having the thought that I need certainty.”
This small shift creates distance. It gives you the chance to decide whether a thought is helpful right now — rather than being automatically pulled along by it.
3. Present Moment Awareness: Coming Back to Now
Overthinking often pulls us into the past or the future. ACT brings you back to the present — through mindfulness, grounding, and awareness exercises.
By gently reconnecting with what’s happening right now (in your body, your environment, or your breath), you can step out of the mental maze and return to solid ground.
It’s not about emptying your mind. It’s about noticing that there’s more to life than your thoughts.
4. Values: Getting Clear on What Matters
When you’re overthinking, it’s easy to lose touch with what you actually care about. ACT helps you reconnect with your values — the qualities and directions that matter most to you.
Do you want to be present with your family? Do meaningful work? Be courageous? Show kindness? ACT asks: What would I do right now if I weren’t so tangled in my thoughts?
Instead of trying to control your internal world, you learn to take committed action — doing what matters, even when your mind is noisy.
A Practical Approach, Not Just Talk
ACT is highly practical. In therapy sessions, you’re not just talking about your problems — you’re learning skills you can use in everyday life.
You might:
- Practise defusing from thoughts during a stressful week
- Try short mindfulness exercises to stay present at work
- Identify a small value-based action to take, even when you feel uncertain
- Learn how to notice the urge to overthink and respond differently
These tools are woven into conversations, experiments, and gentle challenges — all tailored to your specific experience.
Is ACT Right for You?
If you’re tired of trying to “think your way out” of anxiety, or if overthinking has become a daily habit that’s draining your energy, ACT might be a good fit.
It’s especially useful if you:
- Feel stuck in cycles of analysis or indecision
- Struggle with uncertainty or the need for control
- Want to feel more present, purposeful, and self-compassionate
ACT doesn’t require you to banish your thoughts — just to change your relationship with them. And that small shift can make a big difference.
Finding Support
Working with a therapist trained in ACT can help you personalise these tools and apply them where they matter most. Whether you’re navigating anxiety, perfectionism, low self-esteem, or just want to feel more grounded, ACT provides a flexible and empowering framework.
We offer online therapy sessions and weekend retreats on the west coast of Ireland, supporting clients who want to overcome overthinking and build confidence in both their personal and professional lives.
Ready to Get Unstuck?
If you’re looking for practical, compassionate support to move beyond overthinking, we’d love to help. Reach out to learn more about how Acceptance and Commitment Therapy can support your journey toward peace of mind — one small step at a time.
