A fresh perspective on mental wellness
Acceptance and Commitment Therapy, or ACT, is a powerful form of cognitive behavioral therapy that takes a different approach than most. Often, when we feel anxious or depressed, our first instinct is to try and "fix" or get rid of the bad feelings. We might spend a lot of energy fighting our thoughts or waiting for them to go away before we start living our lives.
ACT suggests that the more we struggle against our internal experiences, the more stuck we become. Instead of teaching you how to change your thoughts, ACT helps you change your relationship with them. By using mindfulness and specific behavioral tools, you can learn to make room for difficult emotions while still taking action on the things that are truly important to you.
"The goal of ACT is not to eliminate difficult feelings. It is to create a rich and meaningful life while accepting the pain that inevitably goes with it."
How ACT can help you
Mindfulness
Learn to stay present in the moment instead of getting lost in worries about the past or future.
Clarifying Values
Identify what you actually want your life to stand for, beyond just getting through the day.
Committed Action
Take concrete steps toward your goals, even when your mind tells you it's too hard or scary.
Mental Flexibility
Build the ability to "unhook" from repetitive negative thoughts so they have less power over you.
Who is ACT for?
Because ACT focuses on psychological flexibility, it is an effective treatment for a wide range of challenges. It is particularly helpful for people struggling with:
- Anxiety and Worry: Learning to handle intrusive thoughts without being controlled by them.
- Depression: Reconnecting with activities and values that bring a sense of purpose.
- Chronic Stress: Managing the pressure of work, family, or health issues with more ease.
- Life Transitions: Finding your footing when big changes make you feel lost or overwhelmed.
What to expect in our sessions
ACT is an active, experiential therapy. While we certainly talk about what is happening in your life, we also spend time doing exercises that help you practice new skills in real time. We might use metaphors, mindfulness practices, or value-mapping tools to help you see your situation from a new angle.
Our therapists in NW Calgary work collaboratively with you to identify where you feel stuck. We don't just want you to feel better; we want you to get better at feeling, so you can stop waiting for life to start and begin living it now.
Frequently Asked Questions
How is ACT different from traditional CBT?
Traditional CBT often focuses on challenging and changing "irrational" thoughts. ACT assumes that thoughts are just thoughts. Instead of arguing with your mind, ACT teaches you to notice those thoughts with curiosity and choose how to act based on your values rather than your fears.
Do I need to be good at meditation?
Not at all. While ACT uses mindfulness, it is very practical. Many of the tools we use take only a few seconds and can be done while you're at work, driving, or in the middle of a stressful conversation. We find the techniques that fit your actual life.
How long does treatment take?
This depends on your specific needs. Some people find that a few sessions provide the shift they need to move forward. Others prefer a longer period to deeply integrate these skills into their daily routine. We will discuss a plan that makes sense for you during our first few meetings.