How ACT Helps You Move Forward When You Feel Stuck in Depression

Depression can feel like being trapped in quicksand (or better yet, swimming through peanut butter!). The harder you struggle, the deeper you sink. It’s exhausting, frustrating, and often feels hopeless. When motivation is low, and negative thoughts take over, even basic tasks can seem overwhelming. The idea of moving forward may feel like an impossible dream.

But what if there was another way?

Instead of trying to fight depression head-on, Acceptance and Commitment Therapy (ACT) offers a different approach: making space for difficult emotions while taking small, meaningful steps toward the life you want. By focusing on actions aligned with your values rather than engaging in an endless battle with your thoughts and emotions, ACT provides a way forward—even when everything feels stuck.

Why Depression Feels Paralyzing

Depression often brings thoughts like:

• “What’s the point?”
• “I’ll never feel better.”
• “I don’t have the energy to change anything.”

These thoughts can create a vicious cycle. The more you believe them, the less motivated you feel to take action. And the less you act, the deeper you sink into hopelessness. It’s easy to get caught in avoidance—avoiding tasks, avoiding people, avoiding anything that might require effort.

ACT doesn’t try to convince you that these thoughts are false or force you to “think positive.” Instead, it helps you relate to these thoughts in a different way—so they no longer dictate your choices.

ACT Strategies for Moving Forward

ACT focuses on six key processes that help you move forward, even when depression tells you that you can’t.

1. Cognitive Defusion – Changing Your Relationship with Thoughts

When you’re depressed, negative thoughts often feel like absolute truths. You don’t just think you’re worthless—you feel it in your bones. ACT teaches a skill called cognitive defusion, which helps you step back from your thoughts and see them for what they are: mental events, not facts.

Instead of saying:

• “I am worthless.”

Try shifting to:

• “I notice I am having the thought that I am worthless.”

This small change creates distance, weakening the thought’s grip on you. It’s not about arguing with yourself or proving the thought wrong. It’s about recognizing that thoughts are just thoughts—and you don’t have to obey them.

2. Acceptance Instead of Struggle

A common trap in depression is the belief that you must “fix” your emotions before you can start living. But the harder you fight against sadness, fatigue, or lack of motivation, the stronger they seem to grow.

ACT teaches acceptance: making room for uncomfortable emotions instead of battling them. Imagine carrying a heavy backpack—fighting against it only drains your energy. But if you accept that it’s there and focus on taking small steps forward, you can still move toward what matters to you.

This doesn’t mean resigning yourself to suffering. It means allowing emotions to exist without letting them dictate your actions.

3. Present-Moment Awareness – Grounding Yourself in the Now

Depression often pulls you into painful memories of the past or anxious worries about the future. The present moment can feel like the last place you want to be.

But change can only happen in the present.

ACT encourages mindfulness: tuning into your current experience without judgment. This might involve:

• Taking a few slow, deep breaths and noticing how they feel
• Paying attention to the sensations in your body
• Observing the sights, sounds, and smells around you

Mindfulness helps interrupt the spiral of rumination and brings you back to a place where you can take action.

4. Values-Based Action – Taking Small Steps Toward What Matters

One of the most powerful parts of ACT is its focus on values-based living. Depression often tricks you into believing that you have to feel better before you can start doing things. But ACT flips this script: Instead of waiting to feel motivated, you take small actions based on what matters to you.

Ask yourself:

• “What kind of person do I want to be?”
• “What do I care about, even when I’m feeling down?”
• “What is one small step I can take today that aligns with my values?”

For example, if connection is important to you, a small step might be sending a short text to a friend. If creativity matters, it could be doodling for five minutes. The goal isn’t perfection—it’s progress.

5. Self-Compassion Over Self-Criticism

Depression fuels harsh self-judgment. You might find yourself thinking:

• “I’m lazy.”
• “I should be stronger.”
• “I don’t deserve kindness.”

But self-criticism only deepens the pain. ACT encourages self-compassion—treating yourself with the same kindness you would offer a struggling friend.

If a close friend was feeling depressed, would you tell them they’re weak or unworthy? Or would you offer them understanding and encouragement?

You deserve that same kindness.

You Can Move Forward—Even If It’s One Small Step at a Time

ACT doesn’t promise instant relief. It’s not about forcing yourself to “think happy thoughts” or pretending everything is okay. Instead, it offers a way to move forward even when depression tells you it’s impossible.

By shifting your focus from eliminating depression to taking meaningful action despite it, you regain power over your life. Every small step—no matter how tiny—builds momentum.

• You don’t have to wait until you feel “ready” to take action.
• You don’t have to force yourself to feel happy before moving forward.
• You just have to take the next step—one small, manageable step at a time.

Feeling Stuck? Let’s Explore How ACT Can Help

If you’re struggling with depression and feeling stuck, you don’t have to go through it alone. ACT offers practical, evidence-based strategies to help you break free from avoidance, reconnect with what matters, and take meaningful steps forward.

At Bydand Therapy, we specialize in helping people navigate life’s challenges with clarity and confidence.

If you’re in Wyoming or California, we offer convenient telehealth psychotherapy—hour-long sessions designed to help you move forward. We also provide international coaching through Bowen Family Systems, a powerful approach to breaking unhealthy patterns, strengthening relationships, and supporting long-term growth.

Wherever you are in your journey, you don’t have to stay stuck. Reach out today to explore how we can work together.