Acceptance and Commitment Therapy (ACT)
In person in Toronto & online across Ontario.
Horizon Therapy in Toronto offers a strong mix of therapy modalities, including Acceptance and Commitment Therapy (ACT). Our therapists and counsellors are here to support your unique mental health needs and provide you with tools to meet the challenges you are facing in your life. ACT is an effective evidence based treatment that helps with a wide range of mental health needs including depression, bi-polar disorder, OCD, trauma recovery, and anxiety.
What is ACT?
Acceptance and Commitment Therapy (ACT) is a gentle and practical evidence based therapy approach, which means it has been studied and proven effective. ACT is considered a ‘third wave’ behavioural therapy that has evolved from CBT. ACT helps to increase psychological flexibility in how we respond to life’s challenges. Instead of fighting uncomfortable thoughts or emotions, ACT teaches us how to make space for them and stay grounded in the present moment. Through mindfulness, acceptance, and simple behaviour strategies, ACT supports us in focusing on what truly matters, creating a life that feels more authentic.
In ACT, your therapist will help you explore individual core values, as well as behavioural changes that will support these values. ACT will support you to take action that is aligned with your core values, even when you may be experiencing symptoms of anxiety, sadness, fatigue, hopeless, and pain as these are considered an inevitable part of life. Learning acceptance of your symptoms and experiences and still committing to change, is what allows you to move towards a more meaningful and fulfilled life.
How Does ACT Work?
Acceptance and Commitment Therapy (ACT) can be short term ranging from 6 – 16 sessions or longer term over several years, depending on your issues and goals. Your therapist will work together with you to develop a treatment plan, and help you learn to master and apply ACT skills in your sessions and in your day to day life.
ACT involves the following 6 core Principles:
Acceptance
Acceptance in ACT is about making space for your inner world, even the parts you’d rather avoid! Instead of trying to push away uncomfortable thoughts, emotions, or physical sensations, you learn to notice them with less judgment and less struggle. ACT encourages you to acknowledge what’s showing up for you, and allow it to be there, rather than getting caught in trying to control or suppress discomfort. This gentle shift creates room for greater ease, clarity, and self-compassion.
Defusion
Cognitive defusion in ACT helps you take a step back from your thoughts so they don’t feel so heavy or controlling. Instead of treating every thought as a fact or a reflection of who you are, you learn to notice it as just that – a thought. Through simple techniques, ACT creates a bit of distance between you and the stories your mind tells, making unhelpful beliefs feel less overwhelming. This shift allows you to relate to your inner experiences with more clarity, ease, and choice.
Contact with the Present Moment
Mindfulness in ACT is all about gently bringing yourself back to the present moment. Instead of getting swept up in worries and judgments you learn to simply notice what’s happening right now with a bit more openness and curiosity.
Values
In ACT, clarifying your values is about getting clear on what truly matters to you so your choices feel more grounded and meaningful. Values are qualities you want to live by, like kindness, growth, or connection. Values act like a gentle compass, guiding how you show up in your life.
Committed Action
ACT is all about taking meaningful action, even when life feels messy or uncomfortable. It encourages you to notice what really matters to you and then take steps that reflect those values, even if it brings up tricky thoughts or feelings. By focusing on small, purposeful actions, you start moving toward a life that feels more fulfilling and aligned, rather than waiting for everything to feel “perfect” before you act.
Self-as-Context
ACT helps you see that you’re more than just your thoughts, feelings, or experiences. There’s a part of you that can step back and observe what’s happening internally without getting completely caught up in it. This “self-as-context” perspective gives you some breathing room, letting you relate to your thoughts and emotions without being defined by them. It’s a simple shift that can make it easier to move through life with more flexibility and ease.
acceptance and commitment therapy (ACT) in Toronto & across Ontario
What Does ACT Help With?
ACT is a more modern version of CBT which also integrates acceptance, values based, and mindfulness principles to help you manage:
- Depression
- Anxiety Disorders
-
Obsessive Compulsive
Disorder (OCD) -
Post-Traumatic Stress
Disorder (PTSD) - Perfectionism
- Workplace Stress
- Low Self Esteem
- Substance use and Addictions
- Chronic Pain
- Stress Management/Burnout
ACT is effective both online or in person in Toronto. It can be offered on its own, or combined with other psychotherapy modalities for effectiveness, depending on your needs.
ACT Treatment | Toronto, ON
What's Possible Through Acceptance and Commitment Therapy?
Psychological Flexibility
ACT supports you in building the ability to respond to life’s challenges with more ease. It helps you stay present, notice your thoughts and feelings without getting stuck in them, and take actions that reflect what truly matters to you. This flexibility can make it easier to navigate difficult emotions and situations while still moving toward a meaningful life.
Acceptance
ACT encourages you to relate to your thoughts and emotions with more kindness and openness instead of struggling against them. By learning to accept what’s present, even the uncomfortable stuff, you can experience life more fully and break free from unhelpful patterns that may be holding you back.
Behavioural Change
ACT helps you figure out small, meaningful actions that match your values and support your well-being. It’s about taking manageable steps, setting simple goals, and making choices that gradually bring the changes you want into your life.
Reducing Psychological Suffering
ACT often uses hands-on exercises and encourages you to try out skills between sessions as practicing in your everyday life helps the ideas stick and supports change over time. By learning to be more flexible with your thoughts and feelings and focusing on what matters most to you, ACT can help ease distress and make difficult emotions feel less overwhelming in your day-to-day life.
ACT in Toronto & Across Ontario
FAQ About Acceptance and Commitment Therapy (ACT)
How does ACT help with Anxiety?
Acceptance and Commitment Therapy (ACT) can be really helpful for managing anxiety by giving you practical tools to relate differently to your thoughts and feelings. Rather than trying to get rid of anxiety, ACT encourages you to notice and accept it as a natural part of being human. Some of the ways it can help include:
- Learning to acknowledge anxiety without judging or fighting it.
- Gaining distance from anxious thoughts so they don’t control emotions or actions.
- Staying present and noticing your thoughts and bodily sensations with curiosity instead of getting caught up in them.
- Clarifying what truly matters to you and taking steps toward meaningful goals, shifting the focus away from anxiety.
- Allowing uncomfortable sensations and emotions to be there without trying to avoid them, building tolerance and resilience.
- Taking small, consistent steps aligned with your values, even when anxiety shows up, helping you feel more empowered and capable.
Does ACT help with Depression?
Yes! ACT can be helpful for managing depression by giving you tools to relate differently to your thoughts and feelings:
- Making space for emotions like sadness without judging or fighting them.
- Creating distance from negative thoughts so they have less control over your mood.
- Staying present and noticing thoughts and feelings without getting stuck in them.
- Identifying what truly matters to you and setting small, meaningful goals.
- Taking steps toward your values, even when it feels hard.
- Allowing depressive experiences to be present without avoidance, reducing their impact.
Are there any limitations of ACT?
While ACT can be really helpful, it’s not without its challenges. Some people find its concepts like mindfulness, acceptance, and values-based action tricky to grasp at first, and accepting difficult thoughts or emotions can take time and practice. Research is growing, but it’s still more limited compared to some other therapies. ACT tends to focus on how you relate to your thoughts and feelings rather than digging into root causes, so it might not be the best fit for everyone.
How long does ACT take to work?
The length of ACT can vary depending on the individual’s needs, goal and issues. Some people see noticeable improvements in 6–12 weekly sessions, especially for specific, targeted concerns. More complex or long-standing issues may require longer-term therapy.
Are there any risks to ACT?
Certain people find sharing about their feelings such as fear, sadness, grief, or anger unpleasant or even uncomfortable.
Why do I keep struggling with the same thoughts even when I try to ignore them?
Trying to suppress or push away unwanted thoughts often makes them come back stronger. The brain naturally focuses on what you’re trying not to think about. ACT teaches that instead of fighting these thoughts, you can notice them without judgment, reduce their impact on your behaviour, and focus on living according to your values rather than being controlled by repetitive thinking.
How can Acceptance and Commitment Therapy help with overthinking and anxiety?
ACT helps people step out of cycles of rumination and worry by combining mindfulness, acceptance, and values-based action. Rather than trying to eliminate anxious thoughts, ACT helps you acknowledge them, let them exist without getting stuck, and take meaningful action in your life even when anxiety is present. Over time, this reduces the power anxiety has over your daily decisions.
What does it mean to accept difficult thoughts instead of fighting them?
Acceptance in ACT doesn’t mean liking or agreeing with negative thoughts; it means noticing them without judgment and not letting them control your behavior. By accepting thoughts, you reduce the emotional struggle that comes from resistance and create space to focus on what matters most to you. This approach helps you live a more flexible and values-driven life.
How can ACT help me move forward when I feel stuck in my life?
ACT focuses on clarifying your values and taking small, committed actions toward them, even when difficult thoughts or emotions are present. Feeling stuck often comes from trying to avoid discomfort or overanalyzing situations. ACT gives practical tools to break free from avoidance, increase psychological flexibility, and make meaningful progress in life despite uncertainty or fear.
Horizon Therapy | Toronto, ON
How To Get Started
Book Online To Get Started
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You don’t have to have it all figured out to begin. If you’re feeling ready, you can book an appointment directly, using our online booking platform, or complete the form below and we’ll help connect you with a therapist who feels like the right fit.
Send us a message through our contact form, email us or give us a call! We’re here to listen, answer your questions and help you find the support that feels right for you.