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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. When motivation is low and negative thoughts take over, it can seem impossible to move forward. Acceptance and Commitment Therapy (ACT) offers a different way: instead of fighting depression, it helps you make space for it while taking small, meaningful steps toward the life you want.
Why Depression Feels Paralyzing
Depression often brings thoughts like “What’s the point?” or “I’ll never feel better.” These thoughts can create a cycle of avoidance and inaction, making it even harder to break free. ACT helps by shifting the focus from eliminating depression to taking action despite it.
ACT Strategies for Moving Forward
- Cognitive Defusion – Depression makes thoughts feel like facts. Instead of believing “I am worthless,” try “I notice I am having the thought that I am worthless.” This creates distance and weakens the thought’s hold on you.
- Acceptance Instead of Struggle – Trying to force yourself out of depression often leads to frustration. ACT encourages you to make room for your emotions without letting them control your choices.
- Present-Moment Awareness – Depression pulls you into regrets about the past or worries about the future. Mindfulness helps you stay in the present, where change can actually happen.
- Values-Based Action – Even small actions in alignment with your values can break the cycle of inaction. Ask yourself, “What is one thing I can do today, no matter how small, that aligns with the life I want?” Then, take that step.
- Self-Compassion Over Self-Criticism – Depression fuels harsh self-judgment. Treat yourself with the same kindness you would offer a struggling friend.
You Can Move Forward—Even If It’s One Small Step at a Time
ACT doesn’t promise instant relief, but it offers a way forward when everything feels stuck. By shifting the focus from eliminating depression to living meaningfully despite it, you regain power over your life.
Feeling stuck? Let’s explore how ACT can help you take your next step forward.
If you’re in Wyoming or California and seeking convenient telehealth psychotherapy, we offer hour-long sessions designed to help you navigate challenges with clarity and confidence. Additionally, we provide international coaching through Bowen Family Systems, a powerful approach to breaking unhealthy patterns, strengthening relationships, and supporting long-term growth. Contact us to explore how we can work together.
