Acceptance & Committment Therapy (ACT)
What is ACT?​​​
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Acceptance and Commitment Therapy (ACT) is an evidence-based form of psychotherapy that helps individuals build psychological flexibility — the ability to stay present, open, and engaged with life, even when it feels difficult. Rather than trying to eliminate painful thoughts or emotions, ACT helps you develop a different relationship with them so they have less control over your behaviour.
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ACT integrates mindfulness, acceptance, and behaviour change strategies to help you live a more meaningful and values-driven life. It’s based on the idea that struggle and discomfort are part of being human — but we can still take steps toward the life we want to live, even in the presence of pain.
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At Reclaim Psychotherapy, we use ACT to help clients in Toronto and across Ontario reconnect with their values, develop self-compassion, and take actionable steps toward well-being and fulfillment.
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The approach is built around six core principles:
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Cognitive Defusion: Learning to observe thoughts without being dominated by them.
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Acceptance: Allowing emotions and sensations to be present without fighting them.
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Being Present: Focusing attention on the here and now instead of ruminating on the past or worrying about the future.
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Self-as-Context: Developing a sense of self that is stable and flexible, separate from fleeting thoughts or feelings.
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Clarifying Values: Identifying what truly matters in life and using these values to guide decisions and actions.
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Committed Action: Taking consistent, purposeful steps toward a meaningful life, even when facing discomfort.
By practicing these principles, ACT helps individuals move beyond avoidance, respond to challenges with greater resilience, and create a life aligned with what truly matters.
What Can ACT Help With?
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Acceptance and Commitment Therapy can be helpful for a wide range of emotional and behavioural challenges. Research supports ACT for conditions such as:
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Anxiety and panic
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Depression and low mood
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Stress and burnout
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Perfectionism and self-criticism
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Chronic pain or health-related stress
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Trauma and post-traumatic stress
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Grief and loss
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Relationship difficulties
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Identity and life transitions
ACT is particularly effective for people who feel “stuck” — those who notice themselves caught in cycles of avoidance, rumination, or self-judgment, and want to find new ways of responding to life’s challenges.
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What Might a Typical ACT Session Look Like?
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In a typical Acceptance and Commitment Therapy session at Reclaim Psychotherapy, we begin by exploring what matters most to you — your values, goals, and the kind of life you want to lead. Together, we look at what’s getting in the way of that life, such as unhelpful thought patterns, avoidance behaviours, or emotional struggles.
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An ACT session often includes:
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Mindfulness and grounding exercises to help you connect with the present moment.
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Exploration of thoughts and emotions to understand, rather than fight, your inner experiences.
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Values clarification to identify what truly matters to you.
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Committed action planning to take meaningful steps aligned with your values, even when discomfort shows up.
ACT is not about “fixing” you — it’s about helping you relate to your thoughts and feelings in a more flexible, compassionate way so you can live with greater authenticity and purpose.
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Why Choose Reclaim Psychotherapy for ACT?
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At Reclaim Psychotherapy, our therapists are trained in Acceptance and Commitment Therapy and integrate it with other evidence-based approaches to meet your unique needs. Whether you’re attending online therapy in Toronto or from anywhere in Ontario, our goal is to create a supportive and collaborative space where you can learn practical skills to navigate life’s challenges.
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We’ll help you:
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Cultivate mindfulness and emotional awareness
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Build resilience and self-compassion
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Clarify your personal values
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Take steps toward meaningful change
You don’t have to face life’s difficulties alone. ACT can help you find peace and purpose, even in moments of uncertainty or pain.​​​
Ready to take the first step? Get in touch today!
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Reach out by phone, text, or email using the details or form below. We're here to answer your questions and help you get started.
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Want to book right away? Use the link below to schedule a consultation anytime—it’s quick and easy.