.png)
One of our approaches
Acceptance and Commitment Therapy (ACT)
ACT stands for Acceptance and Commitment Therapy. Rather than trying to get rid of difficult thoughts and feelings, it changes your relationship to them, so they take up less room and you can still move toward what matters to you.
You don’t have to feel better first to start living the life you want.
How it works
The idea behind it
A lot of suffering doesn’t come from difficult thoughts and feelings themselves. It comes from the struggle against them: pushing them away, avoiding anything that might trigger them, or believing every thought your mind produces as if it were fact. That struggle tends to shrink your life over time.
ACT builds what’s called psychological flexibility. In plain terms, that means learning to:
- notice a thought or feeling without being controlled by it
- make room for what’s out of your control
- stay grounded in the present
- get clear on what matters to you
- take steps toward it, even when it’s uncomfortable
The goal isn’t to feel better first and then live your life. It’s to build a meaningful life alongside whatever you’re feeling.
In session
What a session looks like
Sessions often use metaphors and hands-on exercises, not just talking, so the ideas land in a felt way. You might practice noticing “I’m having the thought that I’m not good enough,” rather than treating that thought as true.
You’ll also do values work: getting clear on what actually matters to you in different parts of life, like relationships, work, or health. Values are the compass ACT uses for change, rather than symptom relief alone. Between sessions, you’ll usually set small, specific committed actions that move you toward those values, even while anxiety, low mood, or other hard feelings are still around.
Frequently asked questions
Is this covered by insurance?
The approach doesn’t change the coverage. Most extended health plans cover sessions with a Registered Counselling Therapist or Registered Social Worker. Call the number on your benefits card and ask. We bill most major insurers directly, so you only pay what your plan doesn’t cover; otherwise you get a receipt after every session.
How many sessions will it take?
It depends on you and what you’re working on. By session two you’ll have a written plan, and every few sessions we check in with the same short questions so you can see what’s changing. You can stop at any time.
Does it work online?
Yes. We offer every approach in person in Dartmouth and by secure video anywhere in Nova Scotia. If one of them works better in person, we’ll tell you.
Does it cost more?
No. Whichever approach we use, it’s included in your standard session fee. See fees and insurance.
Ready when you are.
You don’t need to choose an approach before you book. That’s our job, together with you, in the first two sessions.