(ACT) treatment Starts Here
Acceptance and Commitment Therapy (ACT) in Ottawa, Ontario
Working with youth (16+) and adults across Ontario
Please note that at the present time OUR PROVIDERS ARE offering services by ONLINE video ONLY ACROSS ONTARIO.
Book AppointmentWhat is Acceptance and Commitment Therapy (ACT)?
Acceptance and Commitment Therapy (ACT) is a form of psychotherapy that emerged in the 1980s and 1990s, developed primarily by psychologist Steven Hayes. It’s part of the “third wave” of cognitive-behavioral therapies and takes a fundamentally different approach from traditional CBT by focusing less on changing thoughts and more on changing your relationship with them.
Core Philosophy
ACT is based on the idea that psychological suffering is a normal part of human experience, largely caused by experiential avoidance, our attempts to avoid, suppress, or control painful thoughts, feelings, memories, and sensations. Rather than fighting these internal experiences, ACT teaches you to accept them while committing to actions aligned with your values.
The Six Core Processes
ACT works through six interconnected processes that promote psychological flexibility:
Acceptance involves actively embracing difficult thoughts and feelings rather than fighting them. Instead of trying to eliminate anxiety or sadness, you make room for these experiences without letting them control your behavior.
Cognitive Defusion teaches you to step back from your thoughts and see them as just words or mental events, not literal truths. For example, instead of believing “I’m worthless,” you learn to observe “I’m having the thought that I’m worthless.” This creates distance between you and your thoughts.
Present Moment Awareness emphasizes staying connected to the here and now rather than ruminating about the past or worrying about the future. It draws heavily from mindfulness practices.
Self-as-Context helps you recognize that you are not your thoughts, feelings, or experiences. There’s an observing self—a stable perspective from which you can watch your internal experiences without being defined by them.
Values Clarification involves identifying what truly matters to you, your chosen life directions in areas like relationships, career, personal growth, and health. These aren’t goals to achieve but ongoing directions to move toward.
Committed Action means taking concrete steps aligned with your values, even when difficult thoughts and feelings show up. It’s about behavior change guided by what matters most to you.
How It Works in Practice
In ACT therapy, you might use metaphors, experiential exercises, and mindfulness techniques. A therapist might use the “passengers on the bus” metaphor, where you’re the bus driver and difficult thoughts are unruly passengers shouting directions. Rather than stopping the bus to fight with them, you keep driving toward your valued destination while allowing them to be present.
What Makes ACT Different
Unlike traditional CBT, which often focuses on challenging and restructuring negative thoughts, ACT doesn’t assume thoughts need to be changed or that certain thoughts are inherently “irrational.” Instead, it focuses on workability, does struggling with this thought or feeling help you live the life you want? ACT also places unusual emphasis on values and meaning as central to psychological health.
Applications
ACT has strong research support for treating anxiety disorders, depression, chronic pain, substance abuse, eating disorders, and stress. It’s particularly effective for conditions where experiential avoidance plays a major role.
The ultimate goal of ACT is psychological flexibility, the ability to be present, open to experience, and take action guided by your values, even in the presence of difficult thoughts and feelings. ACT therapist near me Ottawa.
Acceptance and Commitment Therapy FAQ’s
What conditions does Acceptance and Commitment Therapy treat effectively?
Acceptance and Commitment Therapy in Ottawa is highly effective for treating anxiety disorders, depression, chronic pain, substance abuse, eating disorders, and stress-related conditions. ACT is particularly beneficial when experiential avoidance, the tendency to avoid difficult emotions, plays a significant role in your struggles. Research demonstrates strong outcomes for individuals dealing with OCD, PTSD, workplace stress, and relationship difficulties. Our ACT therapists in Ontario work with youth aged 16 and older, as well as adults seeking to develop psychological flexibility and live more value-driven lives.
How is ACT therapy different from traditional Cognitive Behavioral Therapy (CBT)?
While both are evidence-based approaches, ACT therapy in Ottawa differs from traditional CBT in its fundamental philosophy. Rather than challenging and restructuring negative thoughts, ACT teaches you to change your relationship with difficult thoughts and feelings through acceptance and cognitive defusion. Instead of asking “Is this thought true?” ACT asks “Is struggling with this thought helpful for living the life you want?” This values-based approach focuses on psychological flexibility, being present, open to experience, and taking committed action toward what matters most to you, even when difficult emotions arise.
Is online ACT therapy as effective as in-person sessions?
Yes, online ACT therapy delivered across Ontario is highly effective and offers several advantages. Research shows that teletherapy for ACT produces comparable outcomes to in-person sessions. Virtual ACT therapy allows you to access specialized treatment from the comfort of your home, eliminates travel time, and provides flexibility for busy schedules. Our Ottawa-based ACT therapists use secure video platforms to deliver the same evidence-based techniques, mindfulness exercises, and experiential activities you would receive in a traditional office setting, making psychological flexibility accessible to clients throughout Ontario.
How long does ACT therapy typically take to see results?
Most clients begin noticing shifts in their relationship with difficult thoughts and emotions within 4-8 ACT therapy sessions in Ottawa. However, the timeline varies based on individual circumstances, the complexity of concerns, and your commitment to practicing ACT skills between sessions. Some people experience immediate relief from learning acceptance and defusion techniques, while building lasting psychological flexibility typically requires 12-20 sessions. Unlike symptom-focused approaches, ACT emphasizes sustainable change by helping you develop skills you’ll use throughout life. Your therapist will work collaboratively with you to establish realistic timelines aligned with your values and goals.
How much does ACT therapy cost in Ottawa, and is it covered by insurance?
ACT therapy costs in Ottawa vary depending on the therapist and session length. Many extended health insurance plans in Ontario cover psychotherapy services, including ACT, under mental health benefits. We recommend contacting your insurance provider to confirm your coverage for psychological services. Our team at Pathways Psychotherapy can provide you with detailed receipts for insurance reimbursement. During your initial consultation, we’ll discuss session fees, insurance coverage, and payment options. We believe financial concerns shouldn’t prevent you from accessing quality mental health care, so we’re happy to discuss your specific situation and explore solutions that work for your budget.
For more information, please contact directly or book online consultation (613) 843-8338 or Contact Us.
