Acceptance and Commitment Therapy
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Understanding ACT
What is Acceptance and Commitment Therapy?
Acceptance and Commitment Therapy, or ACT, is an evidence-based approach that helps you build a healthier relationship with difficult thoughts and feelings, rather than fighting to eliminate them. Instead of aiming to get rid of anxiety, sadness, or self-doubt, ACT helps you make room for these experiences while still moving toward the life you want to live.
ACT is grounded in the idea that struggling against painful thoughts and emotions often makes them stronger, not weaker. When avoidance and control become the main strategy, avoiding situations, numbing out, or getting stuck in your head, life tends to shrink around the discomfort. ACT offers a different path: learning to accept what is out of your control, while committing to action guided by what matters most to you.
At Brock Counselling, we use ACT with clients who feel “stuck” — caught in patterns of avoidance, rigid thinking, or disconnection from their values — and who are ready to build a more flexible, values-driven way of living, even alongside discomfort.
Understanding ACT
Who It’s For
Is ACT right for you?
ACT is a flexible approach that works well across a wide range of concerns, especially when avoidance or rigid thinking is part of the picture.
Common Concerns
- Anxiety, worry, or panic
- Depression or low mood
- Chronic stress or burnout
- Chronic pain or health-related distress
- Perfectionism or fear of failure
Signs ACT Could Help
- Feeling stuck avoiding people, places, or situations
- Spending a lot of energy trying to control or suppress feelings
- Feeling disconnected from what matters most to you
- Getting caught in repetitive, unhelpful thought loops
- Wanting practical tools, not just insight, to move forward
Conditions ACT Can Support
Who does ACT help?
ACT is a flexible and tangible therapy model that can be used across many populations including teens and adults. Unlike it’s counterpart CBT, where challenging negative thoughts and feelings are its core, ACT aims to hold space for difficult emotions, while moving toward the life you want to live. If you are looking to stop fighting with your difficult feelings, ACT may be worth exploring.
ACT can help people manage many different mental health struggles including:
- Anxiety and panic disorders
- chronic pain or illness
- Depression, low mood and lack of motivation
- post-traumatic stress disorder
- significant life stressors
- strained or difficult relationships
Your ACT Treatment Journey
How long will it take to
feel better?
ACT typically lasts 8-16 weeks, or 2-4 months, depending on the frequency of sessions. The length of treatment varies depending on the severity and complexity of your concerns. The foundational skills of the model are introduced in the first few therapy sessions, so you will be given the opportunity to utilize learned strategies to reduce symptoms early on in treatment.
Not sure if ACT is for you? We welcome you to book a free 15-consult with one of our trained therapists: e-mail at info@brockcounselling.ca or call/text: 905-320-2342.
Treatment Approaches
The building blocks of ACT
ACT draws on six interconnected processes, often referred to as psychological flexibility skills. We introduce them at a pace that fits you.
Acceptance
Making room for difficult thoughts and feelings instead of fighting or avoiding them.
Cognitive Defusion
Learning to notice thoughts as just thoughts, rather than facts you must obey or believe.
Present-Moment Awareness
Building the ability to stay grounded in the here and now, rather than lost in the past or future.
Values Clarification
Identifying what truly matters to you across different areas of your life.
Committed Action
Taking concrete steps toward your values, even when it involves discomfort.
Sessions are offered in-person, virtually, or by phone.
The Process
What to expect when you reach out
Starting therapy can feel like a big step. Here’s how the process works at Brock Counselling, so you know exactly what to expect.
1
Brief Consultation
Therapy begins with an initial 15-min phone consultation to discuss individual needs, as well as explore fit. Connection with a therapist is important and integral for working toward change.
This connection will begin to be explored during the phone consultation. This is also a good place to ask your questions about the therapy process.
2
Your First Session
During this session, your therapist will spend time getting to know you and discussing your goals for therapy. Goals can be determined solely by you, or in collaboration with your therapist.
This appointment requires you to bring nothing, other than a willingness to participate.
3
Ongoing Support
At the end of the first session, you and your therapist will discuss frequency of sessions, as well as a plan for future sessions. Therapy is not a "one size fits all." Sessions are tailored to your individual needs.
As you begin to heal, the frequency may change, giving more time in between sessions to allow you to utilize skills and begin to cope.
Not Sure Where to Start?
Choosing to reach out is the hardest part. Our team is here to answer your questions and help you find the right fit — no pressure, no commitment.
Ready When You Are
Book a Free Phone Consultation
Book a 15-minute phone consultation with one of our therapists. During this call, we’ll discuss your needs and goals and explore how our tailored approach can support your healing journey.
FAQs
How do I book an appointment?
There are many ways to book an appointment:
NEW CLIENTS: If you are a NEW client to Brock Counselling, please follow this link to send us a message: Contact Brock Counselling for Support and Therapy Services.
You can also book directly by e-mailing info@brockcounselling.ca or calling us at 905-320-2342.
EXISTING CLIENTS: If you are a CURRENT client, please use the Owl Portal link on the top right-hand side of the page. This will take you to the online booking platform: OWL, where you can book an appointment.
Alternatively, you can reach out to your therapist directly to book an appointment or contact info@brockcounselling.ca.
Therapy may be a good fit if:
- You have a problem that is interfering with your daily life;
- You have unresolved negative feelings that are affecting your work, home tasks, parenting, or relationships;
- Your family doctor recommended that you speak with a social worker or psychotherapist;
- You have been diagnosed with a mental health condition;
- Your coping strategies are harmful to your health and well-being (drinking alcohol in excess, using drugs, disordered eating, isolation, ‘doom scrolling’); OR
- You are looking for impartial feedback about your life and life choices.
People begin therapy for many different reasons. You do not have to have everything figured out before reaching out for support.
Therapy welcomes all individuals and requires no prior experience.
You do not need to bring or prepare anything for your first appointment – other than a willingness to participate and engage in the therapy process.
Your therapist will guide and support you through the first appointment. At the end of this appointment, your therapist will help you with setting goals and discussing what your hopes are for your therapy journey.
The primary differences between an RSW (Registered Social Worker) and a Psychologist are their education and the services they provide.
RSWs hold a Bachelor of Social Work or a Master of Social Work. This allows them to provide psychotherapy in Ontario.
Psychologists hold of Doctor of Psychology. While they can provide psychotherapy, most psychologists exclusively provide mental health assessments (i.e., Psychoeducational assessments, ADHD assessments, autism assessments).
It is best to speak directly with the professional about what services they provide.
Yes! Evening appointments are offered most nights of the week.
Weekend appointments are offered on Saturday morning and early afternoon.
Yes. What you share is confidential and your privacy is prioritized.
The information you share during a therapy session is protected by the Personal Health Information Protection Act (PHIPA), ensuring a safe and trusting therapeutic relationships between you and your therapist.
If you chose to share information with your spouse, family, employer, or other individual, you would sign a written consent. You have the right to revoke this written consent at any time.
Short answer, no.
Services are not offered outside of Ontario.
Registered Social Workers and Registered Psychotherapists are governed by separate regulatory bodies.
The Ontario College of Social Workers restricts services to clients located in Ontario.
The College of Registered Psychotherapists also restricts services to clients located in Ontario.
Absolutely!
In fact, fit is very important as it reflects the compatibility between you and your therapist.
Research consistently supports that the relationship between a client and therapist is the single most predictor in therapy success – as opposed to treatment type used, number of sessions, and diagnosis.
It may be a good fit if:
- You feel comfortable opening up, especially about the hard or embarrassing stuff;
- You feel heard, understood, and respected;
- You feel comfortable with your therapist challenging you in healthy ways;
- You genuinely want to attend sessions, even when what you’re talking about is difficult.
Yes, some insurance companies allow for direct billing. Please reach out to the practice directly at info@brockcounselling.ca to inquire if your insurance company is on the list of approvals.