Acceptance & Commitment Therapy (ACT)

What is Acceptance and Commitment Therapy?

Acceptance and Commitment Therapy (often called ACT) is a modern form of talk therapy that helps people handle difficult thoughts and emotions in a healthier way. Instead of trying to “get rid of” stress, anxiety, or painful feelings, ACT teaches you how to make space for them while focusing on what truly matters to you.

At its core, ACT is about acceptance, mindfulness, and values-based action. This means learning to:

  • Accept what’s out of your control (like unexpected thoughts or feelings).

  • Be present through mindfulness and grounding techniques.

  • Commit to actions that align with your values, even when life feels overwhelming.

The goal isn’t to eliminate discomfort—it’s to help you live a more meaningful, fulfilling life despite challenges.

How ACT Helps

ACT can be helpful for people struggling with:

  • Anxiety and worry

  • Depression or low mood

  • Stress and burnout

  • Trauma recovery

  • Chronic pain or health concerns

  • Life transitions or relationship challenges

Instead of battling your thoughts or avoiding your feelings, ACT gives you practical skills to respond differently—so you feel less stuck and more in charge of your choices.

Key Principles of ACT

ACT is built on six core processes that work together:

  1. Acceptance – Allowing feelings and thoughts to exist without judgment.

  2. Cognitive Defusion – Learning to step back from unhelpful thoughts instead of getting tangled up in them.

  3. Being Present – Practicing mindfulness and staying grounded in the here and now.

  4. Self-as-Context – Seeing yourself as more than your struggles, thoughts, or emotions.

  5. Values – Identifying what truly matters most to you.

  6. Committed Action – Taking meaningful steps toward your values, even when it’s hard.

Two women having a conversation in a cozy living room, one sitting in a red armchair and the other on a gray sofa, with a round coffee table, a laptop, a black mug, and a notepad between them, and a potted plant in the background.

What a Session Looks Like

During ACT sessions, you and your therapist work together using a mix of mindfulness exercises, practical tools, and values exploration. You’ll learn strategies you can use in daily life—like grounding techniques for anxiety, or reframing negative self-talk so it doesn’t hold you back.

Sessions are always collaborative and tailored to you. The focus is on helping you move closer to the life you want, not just reducing symptoms.

Why Choose ACT?

Many people find ACT empowering because it:

  • Teaches practical coping strategies

  • Helps reduce the impact of stress, anxiety, and depression

  • Builds resilience and emotional flexibility

  • Encourages living with purpose and authenticity

If you’ve tried to control or avoid your feelings with little success, ACT may offer a fresh and effective path forward.

Ready to give counselling a try?

All potential clients are offered one complimentary 15-minute phone or video consultation. This process allows you to ask any questions you may have, chat with me directly, and decide if the working relationship will be a good fit.