Acceptance and Commitment Therapy ACT
At Town Psychological Services, we offer Acceptance and Commitment Therapy ACT to help you face life’s challenges—not by avoiding uncomfortable thoughts and emotions, but by learning how to relate to them differently while taking meaningful action aligned with your values. Offer in-persson and online appointment.
Whether you’re dealing with anxiety, depression, chronic pain, or emotional overwhelm, ACT gives you the tools to stop struggling and start living.
What is Acceptance and Commitment Therapy?
Acceptance Commitment Therapy ACT is a form of psychotherapy approach that focuses on helping individuals develop psychological flexibility by accepting their thoughts and feelings while committing to actions that align with their values.
Developed in the 1980s by Steven C. Hayes, ACT has gained popularity as an effective treatment for various mental health issues, including anxiety, depression, substance abuse, addiction, and chronic pain.
This therapeutic approach combines mindfulness strategies with acceptance and behavioral change techniques to promote psychological well-being and personal growth.
5 Key Concepts of Acceptance and Commitment Therapy:
1. Acceptance:
- In ACT, acceptance involves acknowledging and embracing one’s thoughts and feelings without judgment or attempts to change or control them.
- Acceptance does not mean resignation or approval of negative experiences but rather a willingness to experience them fully.
- By practicing acceptance, individuals can reduce the struggle with their internal experiences and create space for more adaptive responses.
2. Cognitive Defusion:
- Cognitive defusion techniques aim to help individuals observe their thoughts from a distance, rather than being entangled or fused with them.
- By recognizing that thoughts are simply mental events and not necessarily accurate representations of reality, individuals can reduce the impact of negative thinking patterns.
- Defusion exercises often involve playful metaphors or mindfulness techniques to loosen the grip of distressing thoughts.
3. Mindfulness:
- Mindfulness practices in ACT help individuals cultivate present moment awareness and nonjudgmental attention to their experiences.
- By being fully present in the moment, individuals can observe their thoughts, emotions, and sensations with openness and curiosity.
- Mindfulness exercises, such as mindful breathing or body scans, foster self-awareness and emotional regulation, enhancing psychological flexibility.
4. Values Clarification:
- Values clarification involves identifying what truly matters to an individual in various domains of life, such as relationships, career, health, and personal growth.
- By clarifying their values, individuals can set meaningful goals and make decisions that are aligned with their core principles.
- Values serve as a compass for guiding behavior and fostering a sense of purpose and fulfillment.
5. Committed Action:
- Committed action refers to taking deliberate steps towards living in accordance with one’s values, even in the presence of discomfort or obstacles.
- ACT encourages individuals to identify concrete actions they can take to move towards their goals and values, fostering a sense of empowerment and resilience.
- Through consistent practice and behavioral experimentation, individuals can build momentum towards creating a rich and meaningful life.
How Does Acceptance and Commitment Therapy Work?
ACT therapy helps you accept difficult emotions and thoughts instead of fighting them, developing mindfulness and psychological flexibility. By clarifying your values, you can commit to actions that reflect what’s important to you, even when faced with challenges.
What is ACT Therapy Used for?
ACT therapy is used to manage a variety of mental health conditions by teaching you to accept difficult emotions and thoughts, rather than trying to control them. This approach helps you live a more fulfilling life by aligning your actions with your values, even in the face of challenges.
Studies show ACT therapy is effective for many conditions, such as anxiety, depression, substance abuse, addiction, chronic pain, and complex issues. It can also boost quality of life and may even help manage physical health challenges.
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What are the Benefits of ACT Therapy with Town Psychological Services
- Emotional Acceptance – ACT helps you accept difficult emotions as part of life, reducing the struggle against them and promoting better emotional regulation.
- Psychological Flexibility – By developing skills like mindfulness and detaching from unhelpful thoughts, ACT increases your ability to adapt to challenges in a healthy way.
- Stronger Values – ACT clarifies what matters most to you, allowing you to commit to actions that reflect those values and live a more fulfilling life.
- Reduced Stress and Anxiety – Instead of trying to eliminate stress and anxiety, ACT equips you with tools to manage them effectively, leading to a calmer and more balanced mental state.
Interested in Learning More About ACT Therapy?
Whether struggling with anxiety, depression, addiction, or chronic pain, ACT provides a versatile system for personal growth and transformation. If you’re interested in exploring ACT further, contact Town Psychological Services.
Whether you’re in Oakville, Mississauga, Toronto, Burlington, or beyond, we’re here to serve you. We also provide virtual services for all of Ontario. Our team of mental health professionals specially trained in ACT will guide you throughout the entire process of self-discovery and change.
Acceptance and Commitment Therapy (ACT) FAQs
What is Acceptance and Commitment Therapy (ACT)?
What makes ACT Therapy different from other forms of therapy?
Acceptance and Commitment Therapy (pronounced as the word “act”) is a modern, evidence-based form of psychotherapy. Its main goal is not to eliminate difficult feelings but to help you build a rich, full, and meaningful life while accepting the pain that inevitably comes with it. ACT teaches you psychological skills to handle painful thoughts and feelings effectively (the “Acceptance” part) and helps you clarify what is truly important to you so you can take action guided by your values (the “Commitment” part).
Can ACT help with specific mental health conditions like anxiety or depression?
What are the 4 A's of Acceptance?
How long does it take to see results from Acceptance and Commitment Therapy?
The timeline for experiencing results from ACT can vary depending on individual circumstances and the nature of the issues being addressed. Some individuals may notice improvements relatively quickly, while for others, it may take more time and consistent practice to see significant changes. Generally, a commitment to engaging in therapy sessions regularly and applying ACT principles in daily life can lead to gradual but sustainable progress over time.
How much does an ACT session cost in Ontario and will my private insurance cover it?
The cost for a one-hour therapy session in Ontario typically ranges from $150 to $250+, depending on the therapist’s credentials and location.
Most workplace or private insurance plans offer coverage for mental health services. When checking your benefits, look for coverage under:
- Registered Psychologist (C.Psych)
- Registered Psychotherapist (RP)
- Registered Social Worker (RSW)
Your plan will specify the amount covered per session and the annual maximum. Always confirm that your therapist’s professional designation is covered by your specific plan before you begin.
What kinds of issues can ACT help with?
ACT is a versatile therapy that has been proven effective for a wide range of challenges, including:
- Anxiety disorders, panic attacks, and phobias
- Depression
- Obsessive-Compulsive Disorder (OCD)
- Chronic pain and illness
- Stress and burnout
- Trauma and PTSD
- Substance use issues
- General life dissatisfaction or feeling “stuck”
What does a typical ACT session look like?
An ACT session is active and experiential. Rather than just talking about your problems, you’ll engage in exercises and discussions. A session might include:
- Mindfulness exercises to help you connect with the present moment.
- Using metaphors and stories (like the “unwanted party guest” for difficult emotions) to illustrate core concepts.
- Values clarification exercises to help you discover what truly matters to you.
- Setting small, committed action goals that align with your values.
Are virtual or online ACT therapy sessions available in Ontario?
Yes, absolutely. Since the pandemic, the vast majority of therapists in Ontario offer secure video sessions. This is an excellent option that increases accessibility for individuals in rural or Northern Ontario, or for anyone who finds it more convenient than in-person appointments. The effectiveness of virtual therapy is well-established and comparable to face-to-face sessions.