Acceptance and Commitment Therapy (ACT) is an evidence-based counselling approach developed by Stephen C. Hayes that helps individuals build psychological flexibility and improve their overall mental well-being.
What it helps with
How it works
Early on
You and your counsellor look at the thoughts and feelings you try to avoid, and what that avoiding costs you. You also start to name what matters most to you.
As you go
You practise mindfulness and defusion, which means stepping back from a thought. For example, you might say: I'm having the thought that I'm not good enough.
Over time
You choose small steps toward what matters, like calling a friend even when you feel anxious. You and your counsellor decide together how long to keep going.
Not sure? A free consultation can help you choose.
Where
About
Acceptance and Commitment Therapy (ACT) is an evidence-based counselling approach developed by Stephen C. Hayes that helps individuals build psychological flexibility and improve their overall mental well-being. ACT therapy focuses on accepting difficult thoughts and emotions rather than avoiding them, while encouraging individuals to take meaningful action based on their personal values.
ACT is based on the idea that when one tries to avoid or suppress their problems, it only serves to worsen them. Well-being is considered to arise from the quality of “cognitive flexibility”, which comes from a greater capacity to accept thoughts and feelings without trying to change them. Repetitive negative thoughts can be a major source of distress, and ACT aims to help individuals separate who they are from what they think and feel, instead using the commitment to living in line with one’s values as a guiding principle for the choices one makes.
Acceptance and Commitment Therapy uses a variety of evidence-based techniques to help individuals improve emotional resilience and mental well-being. Sessions are interactive and focused on developing practical skills that can be applied in everyday life.
Common ACT therapy techniques include:
These techniques help clients manage anxiety, depression, stress, trauma, and other emotional difficulties while building healthier coping strategies.
Acceptance and Commitment Therapy offers many benefits for individuals seeking support for their mental health and emotional well-being.
Benefits may include:
ACT helps individuals focus less on controlling thoughts and more on creating a meaningful and fulfilling life.
No Fear Counselling provides professional Acceptance and Commitment Therapy services for individuals, couples, youth, and families across Canada. Our experienced therapists work collaboratively with clients to identify their goals, understand their challenges, and develop practical strategies for long-term growth.
Whether you are struggling with anxiety, depression, trauma, relationship concerns, OCD, chronic stress, or life transitions, our ACT therapists can help you build healthier coping strategies and greater emotional flexibility.
We offer both in-person and online counselling services, making it easier to access support from the comfort of your home. Our team is committed to providing compassionate, client-centered care tailored to your unique needs.
Acceptance and Commitment Therapy (ACT) helps individuals develop psychological flexibility and build a healthier relationship with difficult thoughts and emotions. Instead of trying to eliminate uncomfortable feelings, ACT teaches people how to accept their experiences while taking meaningful action aligned with their values.
Many individuals seek ACT counselling for challenges such as anxiety, depression, stress, trauma, grief, relationship difficulties, and low self-esteem. Through mindfulness practices and values-based exercises, clients can learn how to move forward even when faced with emotional discomfort.
If anxiety, stress, depression, trauma, or difficult emotions are preventing you from living the life you want, Acceptance and Commitment Therapy (ACT) can help. At No Fear Counselling, our experienced therapists provide compassionate, evidence-based support to help you build resilience, increase psychological flexibility, and move forward with confidence.
Whether you prefer in-person or online counselling services, our team is here to support you every step of the way. Book a free consultation today and discover how ACT therapy can help you create meaningful, lasting change while living in alignment with your values.
Contact No Fear Counselling today to get matched with the right therapist and take the first step toward a healthier, more fulfilling life.
Harris, R. (2007). The happiness trap: stop struggling, start living. Wollombi, Australia: Exisle Publishing.
Hayes, S. C., Strosahl, K. D., & Wilson, K. G. (1999). Acceptance and commitment therapy: an experiential approach to behavior change. New York: The Guildford Press.
Counselling Therapist
Counselling Therapist
Counselling Therapist
Counselling Therapist
Counselling Therapist
Practicum Student
In an acceptance and commitment therapy (ACT) session, you and your counsellor talk about what is hard right now and try short exercises together. You might notice where worry sits in your body, practise stepping back from a harsh thought, or name a value, such as being a caring parent. Many people leave with a small step to try before next time.
Both are practical and skills-based, but they treat difficult thoughts differently. Cognitive behavioural therapy (CBT) often helps you test and change unhelpful thoughts, while ACT helps you notice thoughts and loosen their grip without needing to change them first. Some counsellors draw on both, and your counsellor can help you think through which may suit you.
No, ACT does not ask you to get rid of hard feelings first. Instead, you learn to make room for anxiety, sadness or shame while still doing things that matter to you. If painful feelings ever feel like too much, your counsellor goes at your pace and helps you feel steady. If you are in crisis or thinking about suicide, call or text 9-8-8, call 1-800-SUICIDE (1-800-784-2433), or call 911 if you are in danger.
Yes, ACT can be done by video, because most of it is talking and guided exercises. You can meet in person or online from anywhere in BC. We offer a free 15-minute consultation by phone or video, and our intake team suggests counsellors who fit what you need, your language, your budget and where you want to meet.
It may be, depending on your plan and your counsellor. Many extended health plans cover Registered Clinical Counsellors and Canadian Certified Counsellors (RCC/CCC), so check your own plan first. We also offer sliding scale rates for eligible people, and our fees and funding page has more detail.