Practical Skills for Youth, Individuals, and Families
Now welcoming Chelsea Pogue, Associate Clinician at Ancora Wellness (In-Person Sessions Available in Hillsboro)
If you or your child have ever felt stuck in overwhelming thoughts, big emotions, or patterns that don’t seem to change—you’re not alone. Many people come to therapy not because something is “wrong” with them, but because they haven’t yet been given the tools to respond to life in a way that feels empowering.
We’re fully in the swing of back-to-school now, (hopefully?) which can mean we’re seeing how we and our kids are setting into new routines.
At Ancora Wellness, we’re excited to introduce Chelsea Pogue, Associate Clinician, who brings a compassionate, skill-based approach to therapy with a focus on Acceptance and Commitment Therapy (ACT). Chelsea works with youth, individuals, and families, and offers in-person sessions in Hillsboro.
Let’s talk about what ACT is—and how it can help.
What Is ACT (Acceptance and Commitment Therapy)?
ACT (pronounced like the word “act”) is a modern, evidence-based therapy that helps people:
- Build a healthier relationship with their thoughts and emotions
- Reduce the struggle with anxiety, depression, and stress
- Take meaningful action aligned with their values
Rather than trying to “fix” or eliminate difficult thoughts and feelings, ACT teaches you how to live well alongside them.
Why ACT Therapy Works for Youth, Individuals, and Families
ACT is especially helpful because it’s practical, flexible, and empowering. It meets people where they are—whether that’s a teen navigating identity and social stress, a parent feeling overwhelmed, or an individual working through anxiety or burnout.
Chelsea integrates ACT skills in a way that feels approachable and relevant, helping clients:
- Understand their internal experiences without shame
- Develop emotional resilience
- Strengthen communication and relationships
- Move toward what truly matters to them
Core ACT Skills You’ll Learn
1. Cognitive Defusion: “I Am Not My Thoughts”
Have you ever had a thought like “I’m not good enough” or “Something bad is going to happen”—and it felt completely true?
ACT teaches cognitive defusion, which helps you step back from your thoughts instead of getting tangled in them.
Instead of:
“I’m a failure”
You learn to notice:
“I’m having the thought that I’m a failure”
This small shift creates space and reduces the power those thoughts have over your actions.
2. Acceptance: Making Room for Emotions
Many of us were never taught how to handle difficult emotions—so we avoid them, suppress them, or feel overwhelmed by them.
ACT introduces acceptance, which means learning how to allow emotions to be present without letting them control your life.
For youth and families, this can look like:
- Letting anxiety exist without shutting down
- Supporting a child through big feelings without trying to “fix” them immediately
- Building tolerance for discomfort in a safe, guided way
3. Values Clarification: What Matters Most?
ACT helps you identify your core values—the kind of person you want to be and how you want to show up in your life.
For example:
- A teen might value authenticity or friendship
- A parent might value connection or patience
- An individual might value growth, creativity, or stability
These values become a compass, guiding decisions even when things feel hard.
4. Committed Action: Taking Meaningful Steps
Once you know your values, ACT focuses on taking small, realistic steps toward them—even in the presence of fear, doubt, or discomfort.
This might look like:
- A teen speaking up despite social anxiety
- A parent responding calmly during a stressful moment
- An individual setting boundaries or trying something new
Progress isn’t about perfection—it’s about consistent, values-driven action.
5. Present Moment Awareness: Grounding in the Now
ACT also incorporates mindfulness skills to help you stay connected to the present moment rather than getting lost in worries about the future or regrets about the past.
This is especially helpful for:
- Anxiety
- Overthinking
- Emotional overwhelm
How Chelsea Pogue Supports Clients
Chelsea brings a warm, trauma-informed, and affirming approach to her work. She collaborates with clients to build skills that feel usable in real life—not just in the therapy room.
She works with:
- Youth and teens navigating anxiety, identity, and emotional regulation
- Individuals seeking support with stress, depression, or life transitions
- Families looking to improve communication and connection
Her use of ACT helps clients feel less stuck, more empowered, and more aligned with who they want to be.
In-Person ACT Therapy in Hillsboro
Chelsea currently has in-person availability at Ancora Wellness in downtown Hillsboro, offering a supportive space for healing and growth.
If you’ve been looking for a therapist who offers practical tools, compassionate support, and a values-driven approach, Chelsea may be a great fit.
Ready to Get Started?
Taking the first step toward therapy can feel big—but you don’t have to do it alone.
Reach out today to schedule with Chelsea Pogue, Associate Clinician, and start building skills that help you move forward with clarity and confidence.
