Written by Sarah Shires, LPC-S
Licensed Professional Counselor
GI Psychology
Living with a disorder of gut-brain interaction (like IBS, functional nausea, or even IBD in remission) can feel like riding a rollercoaster with no clear off switch. It’s natural to have recurring thoughts about your health when you don’t feel well, but often people report feeling overwhelmed by thoughts. If you’ve ever tried to follow that old advice to “just stop worrying” or “try not to think about it,” you probably noticed those thoughts coming back again and again.
What if we told you there’s a therapy that doesn’t try to “get rid of” difficult thoughts or feelings—but instead helps you make room for them, and still live the life you want?
That’s the heart of Acceptance and Commitment Therapy, or ACT. And it’s changing how people cope with chronic GI symptoms—by strengthening not just the gut, but also the mind.
What is ACT?
ACT (pronounced like the word “act”) is a powerful, evidence-based therapy that helps people build psychological flexibility—that is, the ability to stay grounded, open, and present even when life (or your GI symptoms) get messy.
It teaches six core skills:
- Acceptance – Making space for uncomfortable thoughts and sensations instead of fighting them.
- Cognitive Defusion – Noticing thoughts as thoughts, rather than treating them like truths.
- Being Present – Grounding yourself in the here and now.
- Self-as-Context – Learning that you are not your thoughts, symptoms, or even your diagnosis.
- Values – Clarifying what really matters to you.
- Committed Action – Taking steps—big or small—toward a meaningful life.
In the context of GI conditions, ACT helps reduce symptom-related anxiety, manage flares with greater ease, and reduce the emotional distress that can amplify gut symptoms through the gut-brain connection.
Why ACT Matters for Gut-Brain Health
The gut and brain are in constant two-way communication. Stress, fear, and frustration can fuel GI symptoms—and flare-ups can trigger more emotional distress. It’s a vicious cycle.
ACT breaks this cycle by helping you respond differently. Instead of getting stuck in “What if this never goes away?” or “I can’t do anything until I feel better,” ACT teaches you to gently notice those thoughts without letting them run the show. And to move forward anyway—toward connection, purpose, and wellbeing.
ACT in Action: 3 Skills You Can Try Right Now
1. Leaves on a Stream (Cognitive Defusion)
Imagine sitting beside a stream. Each thought you have—like “I’ll flare if I travel” or “I can’t handle this”—is a leaf on the water. Watch them float by. No need to grab them or push them away. Just notice.
Try it: Set a timer for 2 minutes and watch your thoughts come and go, like leaves drifting by. Practice not reacting—just noticing.
2. Values Compass
Ask yourself: What kind of person do I want to be, even when I’m not feeling my best? Maybe it’s being a present parent, a curious learner, or a compassionate friend. These values can guide your actions—regardless of symptoms.
Try it: Write down 3 values that matter to you. Then brainstorm one small action you could take today that honors one of them—even if your symptoms are flaring.
3. Expansion Breath (Acceptance)
Pain, bloating, or nausea showing up? Instead of resisting, try softening around it. Place a hand on your belly, breathe in slowly, and imagine your breath creating space around the discomfort. You’re not surrendering—you’re creating room.
Try it: Spend 1 minute expanding your breath around a difficult sensation, without trying to change it. You may notice less tension—even if the symptom is still there.
A Different Kind of Healing
ACT isn’t about fixing, forcing, or fighting your body. It’s about learning to carry discomfort with greater ease, while still showing up for your life. With support from gut-brain therapists trained in ACT, you can feel more capable, more in control, and more like yourself again.
You are not your diagnosis. And you don’t have to wait for symptoms to disappear before you start living well.
Let’s Keep Growing Together
Ready to learn more about ACT, GI psychology, and evidence-based support for gut-brain health?
Schedule a free 15-minute consultation to speak with one of our patient care coordinators about our treatment approaches.
We’re here to help you feel seen, supported, and empowered.