Stress is a natural part of life, but how we respond to it can make all the difference in our well-being. More and more people are exploring therapy approaches that combine Acceptance and Commitment Therapy (ACT) and Internal Family Systems (IFS) to build resilience, manage stress, and improve overall mental health. This integrated approach helps individuals respond to life’s challenges with flexibility, self-compassion, and purpose.
ACT: Acceptance and Values-Driven Action
Acceptance and Commitment Therapy (ACT) is a powerful tool for improving mental health and resilience. ACT teaches psychological flexibility—the ability to experience difficult thoughts and emotions without being overwhelmed by them. Instead of trying to eliminate stress or anxiety, ACT encourages acceptance and mindfulness. By noticing thoughts and feelings without judgment, individuals reduce the impact of negative thinking on daily life.
ACT also emphasizes values-driven action. When we clarify what truly matters—such as family, personal growth, or community contribution—we can make intentional choices even in the face of stress. This focus on living in alignment with our values strengthens resilience and supports long-term well-being.
IFS: Understanding Your Inner System
Internal Family Systems (IFS) therapy complements ACT by helping people explore their inner world. According to IFS, each person has multiple “parts” within their mind, each with its own feelings, beliefs, and roles. Some parts may carry past trauma, fear, or self-criticism (exhales), while others act as protectors.
IFS encourages individuals to relate to these parts with curiosity and compassion rather than judgment. By understanding the needs and motivations of each part, people can reduce internal conflict and connect with their core Self—a place of calm, clarity, and confidence. This inner alignment is essential for managing stress and fostering emotional resilience.
Integrating ACT and IFS for Stress Management
Combining ACT and IFS creates a practical framework for stress management and mental health improvement. For example, when facing anxiety, ACT teaches us to accept the feeling and focus on meaningful action, while IFS helps us identify which part of ourselves is anxious and understand its purpose. This integrated approach allows us to act with intention rather than react impulsively to stress.
In our Hamilton Ontario Psychology practice, this therapy combination helps clients develop self-compassion, emotional regulation, and flexible coping strategies—skills that support long-term resilience and well-being.
Practical Strategies for Daily Resilience
Here are simple steps to apply ACT and IFS principles in everyday life:
Mindful Awareness: Pause daily to notice thoughts, emotions, and bodily sensations. Identify any active internal parts.
Curious Exploration: Ask each part what it needs and why it’s present. Listen with compassion. Avoid going to your thinking mind for answers.
Acceptance and Defusion: Observe thoughts and feelings as temporary experiences, allowing them to exist without controlling your actions.
Values-Based Action: Choose one action aligned with your core values, even if it feels challenging, and commit to it mindfully.
Reflection: End the day by recognizing your efforts and any inner parts that surfaced, fostering self-compassion and insight.
Why an IFS and ACT Approach Works
By combining ACT and IFS, individuals develop a holistic approach to stress and mental health. ACT provides tools to act in alignment with values despite discomfort, while IFS offers deep insight into internal dynamics. Together, they promote resilience, enhance emotional well-being, and empower individuals to thrive even amid life’s stresses.
By Clinical Psychologist Dr. Jennifer Barbera PhD, C. Psych. Hamilton, Ontario
If you’re seeking therapy in Hamilton or elsewhere in Ontario, working with a psychologist trained in ACT and IFS can help you build resilience, manage stress, and improve your overall mental health. Contact us today for an appointment. With guidance, you can navigate life’s challenges with confidence, compassion, and clarity.
