Online ACT looks much like an in-person session: we talk, agree on a goal and practise specific tools (mindfulness, distance from thoughts, work with values). The difference is that you connect from a safe place of your own – which often makes it easier to start.

An online psychological consultation in the ACT approach (Acceptance and Commitment Therapy) is work in the "here and now" – on how you react to thoughts and emotions, and how to return to actions in line with what matters to you.

If you are thinking about online ACT, you have usually had enough of fighting yourself: "I should stop feeling stressed", "I must have peace", "I can't react like this". In ACT we learn a different path: not winning against emotions by force, but building flexibility.

Online ACT therapy – what does a session look like?

  • At the start we briefly map out what brings you here and how it shows up in your daily life.
  • We set a direction: what do you want to regain (calm? sleep? relationships? the courage to act?).
  • We practise simple ACT tools (e.g. "unhooking" from intrusive thoughts, mindfulness, work with values).
  • We agree on micro‑steps for the coming week – realistic ones, with no pressure to be perfect.

What do you need for online ACT?

  • a quiet place and headphones (they help to keep your privacy),
  • a stable connection and a camera (for the comfort of the conversation),
  • a sheet of paper or notebook – sometimes we write down short exercises.

Who is online ACT particularly good for?

It most often works well when you want to cope better with: anxiety, stress, too many thoughts, difficult emotions, a drop in motivation or being stuck in "putting off/avoiding" patterns. If the topic concerns stress and tension, also take a look at the Stress and anxiety page.

How to prepare for your first consultation?

  • Write down 2–3 situations from recent days that "set you off" the most.
  • Think about what you want to improve in how you act (not only "what I feel").
  • Decide where you can speak freely (with no listeners in the background).

If you want to check whether online ACT is right for you, see the services and book a date via contact.

Frequently asked questions

Is online ACT as effective as an in-person session?
For many people it is – especially when they have a regular place and a regular routine. What matters most is your commitment to the small exercises between sessions.
How long does one online session last?
Most often 50 minutes. During that time there is conversation, practice with the tools, and agreeing on steps for the following week.
Do I need to "know how to meditate" to benefit from ACT?
No. Mindfulness in ACT means simple attention exercises – tailored to you, with no religious or esoteric elements.

This content is for information purposes only and does not replace an individual medical or psychological consultation.

Natalia Kostusiak, MA – psychologist
Natalia Kostusiak, MA • Psychologist
Author of psychoeducational articles that promote knowledge about mental health.