Committed Action: How Therapy Helps Align Your Life with Your Values
One key aspect of the work I do with people is helping them move toward committed action - actions that are deeply rooted in their values. This concept is central to Acceptance and Commitment Therapy (ACT), a therapeutic approach that informs much of my practice. But before someone can take action, we first need to understand: What truly matters to them?
DISCLAIMER: I am a licensed clinical psychologist, and the information provided here is for general informational and educational purposes only. While I aim to share helpful and thoughtful content, reading this blog does not establish or imply a therapist-client relationship between us.
If you are experiencing a mental health crisis, please seek immediate help from a licensed professional or contact emergency services in your area. This blog should not be a substitute for professional mental health care or personalized guidance.
For personalized support or therapy services, please reach out directly to a licensed mental health provider in your area.
What is Committed Action?
Committed Action is following through on something you want instead of letting fear or anxiety get in the way by leading to avoidance.
Identifying What Matters to You
Discovering your values can be harder than it sounds. Many people struggle with self-censorship and self-criticism as they try to figure out what’s most important to them. It's easy to get caught in comparison traps, aiming for what we think we "should" want, or chasing goals that have been imposed on us by society, family, or cultural expectations.
Therapy offers a non-judgmental space where you can explore what you really care about, without pressure. A therapist can help you see patterns, strengths, and desires that you may not have acknowledged before. Sometimes, it takes someone else reflecting back your own thoughts and experiences to help you realize what's truly important to you.
Turning Values into Action
Once you’ve identified what matters to you, the next step is to take action. Knowing what you value is only part of the equation - committed action means putting those values into practice. This often requires taking risks, because action carries the possibility of failure or rejection.
Many people avoid taking steps toward their goals because of fear. Fear of failure. Fear of rejection. Fear of uncertainty. But avoiding these fears can leave you stuck, unable to make meaningful progress toward what you want.
Preparing for Discomfort
One of the key barriers to committed action is discomfort. Risking failure or rejection is inherently uncomfortable. So how do you cope with that discomfort when taking action?
Build a Support System:
Lean on trusted friends, family, or a therapist. If you don’t have a therapist, consider finding one who can guide you through this process.
Practice Mindfulness:
Mindfulness helps you sift through the emotions that come up when you take action. It teaches you to notice your feelings without judgment, which can make them less overwhelming.
Defusion Techniques:
Defusion, a key part of ACT, helps you separate from your anxious or self-critical thoughts. Instead of believing every negative thought you have, you learn to see them as just thoughts - not facts.
Cultivate Self-Compassion:
Being kind to yourself as you navigate change is crucial. Recognize that you are human and that discomfort and mistakes are part of growth.
Navigating the Fear of Failure
It’s common to fall into all-or-nothing thinking when faced with a new challenge. You may think, "If I don’t succeed perfectly, then I’ve failed." This kind of thinking can stop you before you even begin. Instead, give yourself permission to take small steps.
Identify one small, concrete action you can take, and fully commit to it. Small steps are powerful because they are achievable, which helps build momentum and confidence. Plus, they’re easier to stick to - especially when the idea of tackling a larger goal feels overwhelming.
For example, if you have anxiety about being in crowds but love music and want to attend a concert, you might start by practicing being in spaces with progressively more people. The goal isn’t to eliminate anxiety. Instead, it’s about learning how to tolerate discomfort in service of what matters to you.
Committing to the Practice
Let’s say you decide to practice being in a crowded place. You could set a small, achievable goal, like staying in a busy café for 10 minutes. If 10 minutes feels too overwhelming, maybe you start with 2 minutes. The key is to fully commit to that time frame, without leaving early. The purpose of this exercise isn’t to magically make your anxiety disappear, but rather to practice tolerating discomfort in pursuit of your values.
When you stick to your commitment—whether it’s for 2 minutes or 20—you’re building resilience. You’re learning that even though anxiety or discomfort is present, it doesn’t have to dictate your actions. Over time, this practice will help you feel more capable of taking on bigger challenges, always with the understanding that discomfort is part of growth.
Conclusion: Embracing Discomfort to Build a Full Life
At the heart of committed action is the willingness to face discomfort in order to create a life aligned with your values. This doesn’t mean your fears, insecurities, or anxieties disappear—it means you don’t let them stop you. By taking small, meaningful steps and leaning on the tools of mindfulness, defusion, and self-compassion, you can learn to navigate discomfort in service of the things that matter most to you.
As you move forward, remember that growth takes time and persistence. Whether it’s a 2-minute practice in a crowded space or a deeper exploration of your values in therapy, each step you take brings you closer to the life you want.
Summary/TL;DR
You deserve to live a life that aligns with what truly matters to you. This post dives into the concept of committed action, a core principle in Acceptance and Commitment Therapy (ACT), and how it helps you translate your values into actionable steps—even when fear and discomfort stand in your way. If fear of failure or rejection has been holding you back, therapy can help you build the tools and resilience to move forward. Explore how mindfulness, defusion techniques, and self-compassion can support your journey toward a more fulfilling life.
Ready to make a change? Contact Dr. Jenny to learn how anxiety management, individual relationship therapy, or workplace stress therapy can help.
