Using ACT to Improve Mental Well-being at Work
Work can be a source of pride, purpose, and structure. But for many people, it also brings stress, pressure, and emotional strain. Between juggling deadlines, communication issues, unclear expectations, and daily tasks, it's easy for mental health to take a back seat. Over time, that stress can show up in different ways, like burnout, anxiety, lack of motivation, or a constant feeling of being overwhelmed.
That’s where Acceptance and Commitment Therapy, or ACT, comes in. ACT isn’t about fixing how we feel but learning how to work with those feelings and take steps that line up with our values. It helps people shift their focus from trying to control thoughts or emotions to engaging more fully in life, even when things feel tough. When used in work settings, it can support better emotional regulation, clearer thinking, and stronger coping strategies. For many people in Denver dealing with ongoing challenges, ACT offers a practical and supportive way to get back on track.
Understanding Acceptance and Commitment Therapy (ACT)
Acceptance and Commitment Therapy is based on three main ideas: accepting what you can't control, choosing a direction based on your values, and taking meaningful action. Instead of telling someone to change their thoughts or reframe them, ACT teaches people to notice those thoughts without getting wrapped up in them. This approach often fits well for individuals who feel stuck in patterns that don’t seem to shift, even after trying more traditional strategies.
Unlike other therapies that focus on changing the way someone thinks, ACT focuses more on how people relate to their thoughts. If someone often thinks, “I’m going to mess this up,” ACT doesn’t try to replace that thought with something else. Instead, it teaches the person to see it as just a passing experience rather than something that defines them. That process, called cognitive defusion, helps reduce the grip those thoughts can have, especially in high-pressure situations at work.
ACT also puts big emphasis on values. These are the things that really matter to you—not just goals, but the kind of person you want to be. In the workplace, that could be being a reliable teammate, standing up for fairness, or learning new skills. When people feel disconnected from their values at work, it can drain their energy and motivation. ACT helps bring those values front and center, acting as a guide for decisions and behaviors even when things feel uncomfortable or uncertain.
Applying ACT Techniques in the Workplace
ACT isn’t only for therapy offices. It includes skills that you can carry with you right into your workday. Whether you’re answering emails, handling feedback from a manager, or trying to speak up in a meeting, ACT tools can help you stay grounded and focused instead of spiraling into self-doubt or frustration. Here are a few ACT-based strategies that can support better mental health on the job:
- Mindfulness breaks: Taking a few minutes, even at your desk, to tune into your breath, your feet on the ground, or background sounds. It’s not about clearing your mind, it’s about bringing yourself back to the present moment.
- Labeling thoughts: When a worry pops up like “I’ll never get this done,” try saying, “I notice I’m having the thought that I’ll never get this done.” This little shift can keep thoughts from taking over.
- Clarifying values: Reflect on what kind of person you want to be at work. Do you value kindness, learning, or service? Then ask yourself which small actions today move you closer to showing up that way.
- Committed action: When things are stressful, it’s tempting to avoid tasks or go numb. ACT asks, “What’s one step I can take that lines up with my values, even if I feel anxious right now?”
For example, someone in Denver who struggles with social anxiety might use ACT to practice speaking up during team meetings. Instead of waiting to feel confident, they take small steps based on their value of being a supportive teammate, even if their voice shakes a little at first.
These tools don’t erase stress completely and they’re not meant to. But what they offer is a way to stay grounded in what matters most, even on hard days. That shift can make work feel less like a battleground and more like a place where growth and resilience are possible.
Role of Psychosocial Rehabilitation and Treatment
When ACT is used alongside psychosocial rehabilitation and treatment, it often creates stronger results. Psychosocial rehabilitation focuses on helping people build skills and routines that support everyday living. That could mean improving communication, problem solving, or the ability to manage day-to-day responsibilities without feeling stuck or overwhelmed.
This kind of support works well with ACT because both approaches aim to increase awareness, build flexibility, and help people move forward without waiting for every problem to disappear. ACT gives tools for managing thoughts and feelings, while psychosocial rehabilitation helps with creating structure and stability in real-life situations. Together, they focus on what someone can do today to take a small step toward the life they want, even if challenges are still present.
For someone living in Denver who struggles with depression and isolation, this might look like using ACT to identify the value of connection and then working in psychosocial rehabilitation to practice social skills, explore community activities, and build routines. The emotional awareness supports the mindset, while practical tools help carry it out. When people feel supported emotionally and functionally, there’s often a better chance of making lasting changes.
Creating a Supportive Work Environment
While ACT helps individuals build personal coping strategies, work settings also matter. Creating a culture that respects emotional well-being can make ACT skills easier to maintain. A supportive workplace doesn't need to be perfect, but it should be a space where people feel safe to show up as they are.
Here are a few ways employers and managers can create that kind of environment:
- Open the door to honest conversations. Encouraging team members to talk about stress or burnout without fear of judgment can make a big difference
- Offer flexibility when possible. Providing options around scheduling or task management can reduce unnecessary stress
- Be clear and consistent about expectations. When roles and responsibilities feel vague, it makes it harder for people to feel safe and successful
- Provide educational tools or trainings about emotional well-being. The more awareness people have, the more likely they are to take action
- Normalize checking in. Asking your team, “How are things going today?” isn’t just polite, it’s part of building a balanced workplace
In many ways, these actions mirror what ACT teaches: notice what’s going on, identify what matters, and take steps that support growth. When leadership reflects those values, it’s easier for everyone else to do the same.
What Choosing ACT Means for Your Work Life
ACT offers more than a set of worksheets or coping strategies. It reminds us that discomfort at work doesn’t have to mean something’s wrong with us. It’s normal for jobs to bring stress, frustration, or fear, and we don’t have to get rid of all those feelings before we can live out our values at work. Learning how to pause, notice what matters, and keep going anyway can completely change how someone moves through their day.
When ACT is combined with psychosocial rehabilitation and treatment, especially in a community like Denver where people face a range of emotional pressures, the outcome is often more balanced and sustainable. People can learn how to shift away from constant internal battles and toward steady, value-driven action. That support, emotional and practical, can help reframe work as a place of opportunity instead of just stress.
Every job has its rough spots. But with the right tools and approach, people can learn how to stay grounded and keep returning to what matters most, even when things feel off. That’s what makes ACT such a valuable approach to mental well-being in the workplace.
Strengthening your work life balance and mental well-being doesn’t have to be a challenge. By integrating acceptance and commitment therapy with psychosocial rehabilitation and treatment, you're setting a foundation for a more fulfilling and balanced professional life. If you're curious about how to weave these approaches into your daily routine, Sanare can help you take the next step with practical tools and support that fit your needs.
