Online Acceptance and Commitment Therapy - ACT

Life is full of challenges—some that we can control and others that we cannot.

​Many of us struggle with painful emotions, intrusive thoughts, or patterns of avoidance that keep us stuck. Acceptance and Commitment Therapy (ACT) helps you break free from these cycles and build a life that aligns with your values.

You might be feeling overwhelmed by anxiety, weighed down by depression, or caught in self-defeating behaviors. Maybe you avoid situations that trigger discomfort, or you feel paralyzed by uncertainty. If so, ACT can help you develop psychological flexibility--the ability to experience difficult emotions while still making choices that support your well-being.

​You don’t have to fight your thoughts and feelings to move forward. As ACT founder Steven Hayes puts it, "Suffering is not about pain; suffering is about the struggle with pain."

If you’re ready to stop struggling and start living, we’re here to help.
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Do You Need Online ACT Therapy?

ACT is a highly effective, evidence-based approach that has been used to help people with a variety of mental health concerns, including:
  • Anxiety disorders, including generalized anxiety and social anxiety
  • Depression and mood disorders
  • Trauma and PTSD
  • Chronic pain and illness
  • Stress, burnout, and work-related anxiety
  • OCD and intrusive thoughts
  • Self-doubt, perfectionism, and low self-esteem
  • Emotional avoidance and numbing
  • Risky behaviours
  • Relationship difficulties and interpersonal struggles

​ACT is not about eliminating distress—it’s about changing your relationship with it. Instead of avoiding discomfort, ACT helps you develop mindfulness, self-compassion, and the courage to take meaningful action despite fear or uncertainty.

Online ACT Techniques & Procedure

Acceptance and Commitment Therapy (ACT) is based on six core processes that work together to cultivate psychological flexibility. This means you become more adaptable, resilient, and better equipped to handle life’s ups and downs without being controlled by your thoughts and emotions. 

1. Acceptance
Rather than fighting against painful thoughts or emotions, ACT encourages you to make room for them. “If you aren’t willing to have it, you will.” – Steven Hayes. Resisting discomfort often makes it worse; ACT helps you learn how to let it be without letting it control you.

2. Cognitive Defusion
ACT teaches you how to step back from unhelpful thoughts rather than getting entangled in them. Instead of believing every thought as absolute truth, you’ll learn to observe them with curiosity and detach from their influence. Simple techniques like naming your thoughts or repeating them in a silly voice can help reduce their power over you.

3. Mindfulness
By practicing mindfulness, you develop the ability to stay present and engaged in your life, rather than getting lost in regrets about the past or worries about the future. “You can’t stop the waves, but you can learn to surf.” – Jon Kabat-Zinn. ACT incorporates mindfulness exercises that help you ground yourself in the present moment and respond with clarity rather than reactivity.

4. Self-as-Context
ACT helps you see yourself as more than your thoughts or emotions. You are the observer of your experiences, not the sum of your struggles. This shift in perspective can help you build a more compassionate and flexible self-identity, making it easier to move forward even in the face of difficulties.

5. Values Clarification
Instead of being driven by fear or avoidance, ACT helps you identify what truly matters to you—whether it’s connection, creativity, growth, or contribution. When your actions align with your values, life becomes more fulfilling, even in the presence of discomfort.

6. Committed Action
Once you’ve clarified your values, ACT supports you in taking consistent, meaningful steps toward the life you want to create—regardless of discomfort or doubt. Small, intentional actions can lead to powerful changes over time.

​During therapy, you’ll engage in experiential exercises, mindfulness practices, and real-life applications of ACT techniques. You may also receive homework assignments to practice ACT skills outside of sessions, such as mindfulness journaling or values-based actions.

Stop trying to control how you feel, and instead take control of what you do.

What to Expect from Online Acceptance and Commitment Therapy (ACT)

ACT is a highly flexible, experiential therapy that can be tailored to your specific needs. Sessions are interactive and focus on helping you develop practical skills to navigate life's challenges with greater ease.  Some key benefits of Acceptance and Commitment Therapy (ACT) include:
  • Recognizing and accepting what is beyond your control
  • Creating distance from distressing thoughts and emotions
  • Developing mindfulness skills such as awareness, curiosity, and self-compassion
  • Building resilience, self-confidence, and psychological flexibility
  • Identifying and clarifying personal values
  • Modifying behaviors and cultivating healthier habits
  • Taking intentional, value-driven steps toward your goals

At Deep Sea Psychology, our team is trained in various behavioral therapies, including ACT. The process begins with an initial meeting with your therapist, where you'll discuss your concerns and therapy goals. ACT therapy sessions are typically held once a week, providing a supportive environment where you can explore your thoughts, emotions, and experiences.

​Throughout treatment, you’ll be guided through ACT’s core therapeutic principles—acceptance, cognitive defusion, present-moment awareness, self-as-context, values exploration, and committed action. Sessions may involve exercises, skills training, and take-home practices to reinforce learning. Defining your values and setting meaningful goals will be a fundamental aspect of your therapeutic journey.

Take the First Step Toward a Life Worth Living

ACT is not about avoiding pain—it’s about embracing life fully, even in the presence of discomfort.  ​If you’re ready to make lasting changes, we’re here to support you.

Take the first step today. Contact us to schedule an ACT therapy session or join an ACT skills group.

Don’t wait for the "perfect" moment—growth happens in the here and now.

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"We all have self-doubt, we all suffer, we all fail from time to time, but none of that means we can’t live a life of meaning, purpose, and compassion for ourselves and others."

- Stephen Hayes

Acceptance and Commitment Therapy (ACT) FAQs

what is ACT (Acceptance and Commitment Therapy)
ACT is a type of psychotherapy that focuses on helping you accept your emotions and thoughts, rather than avoiding or fighting them. The goal is to develop psychological flexibility, which allows you to align your actions with your values, even in the presence of difficult emotions or thoughts.
how does ACT work?
ACT uses six core processes:
  • Cognitive Defusion: Learning to detach from thoughts and reduce their impact.
  • Acceptance: Allowing unpleasant feelings, thoughts, and bodily sensations to come and go naturally.
  • Present Moment Awareness: Focusing on the present, rather than getting caught up in past regrets or future worries.
  • Self-as-Context: Viewing oneself as the context for thoughts and feelings, rather than being defined by them.
  • Values Clarification: Identifying what truly matters to you and using these values to guide your behavior.
  • Committed Action: Setting goals based on values and taking meaningful action, even in the face of obstacles.
who can benefit from dbt?
DBT is useful for anyone struggling with intense emotions, difficult relationships, or harmful behaviours. Whether you have a specific diagnosis or simply want to improve your life, DBT can be an effective tool.
is act right for me?
ACT may be a good fit if you're open to mindfulness and acceptance strategies, and you want to focus on living a meaningful life rather than just eliminating symptoms. If you're interested in working on your emotional flexibility and aligning your actions with your values, ACT could be a powerful tool for you.
will act help me feel better immediately?
​ACT is not a quick-fix therapy. While some people may notice improvements early on, lasting change requires ongoing practice and commitment to the process. It’s about making gradual, sustainable shifts toward living in alignment with your values, even when difficult emotions arise. The duration of ACT therapy varies depending on individual goals and needs. Some clients may see progress in a few months, while others may benefit from longer-term therapy. Your therapist will work with you to set goals and determine the best course of treatment.
how is act different from other therapies like cbt?
While both ACT and Cognitive Behavioural Therapy (CBT) aim to improve mental health, they differ in approach. CBT focuses more on changing thoughts and behaviors, while ACT emphasizes acceptance and mindfulness techniques, encouraging individuals to live in line with their values despite experiencing difficult emotions. ACT is more focused on being flexible in how we interact with our thoughts and feelings, rather than trying to control or eliminate them.
What can i expect from an act session?
In an ACT session, you'll likely engage in discussions around your values, goals, and current struggles. Your therapist may guide you through mindfulness exercises, help you understand your thoughts, and explore ways to take actions that are consistent with your values. Over time, you’ll work on skills that allow you to accept difficult emotions and stay committed to meaningful actions.