By Alyssa Haim, Registered Psychotherapist (RP), Canadian Certified Counsellor (CCC) | True Roots Therapy
Have you ever found yourself stuck in a loop of trying to “fix” your thoughts and feelings, only to feel more overwhelmed, disconnected, or defeated? You’re not alone. In my work as a therapist, I often meet clients who’ve spent years fighting against anxiety, depression, trauma responses, or even grief, hoping to “get rid” of the hard parts of life.
But what if there’s a different path forward, one that doesn’t involve fighting your inner experience, but learning how to live with it, while still building the life you want?
This is where Acceptance and Commitment Therapy (ACT) comes in. And for many, it’s a breath of fresh air.
What Is ACT?
Acceptance and Commitment Therapy is a mindfulness-based, values-driven therapy approach that helps people move from struggling with their thoughts and feelings to taking meaningful action in their lives.
ACT doesn’t aim to eliminate painful emotions. Instead, it helps you:
→ Accept what is out of your personal control
→ Commit to actions that align with your values
→ Build psychological flexibility, the ability to adapt and stay grounded, even when life feels messy
This isn’t just about “coping.” It’s about learning how to live more intentionally, with presence and purpose.
Common Struggles ACT Can Help With
ACT has been shown to be effective with a wide range of challenges, including:
→ Anxiety and panic
→ Depression
→ Trauma and PTSD
→ Chronic pain or illness
→ Stress and burnout
→ Life transitions or identity shifts
→ Grief and loss
What all of these have in common is the internal tug-of-war between what we’re feeling and what we wish we were feeling. ACT helps you stop the war and start living more freely.
The Six Core Processes of ACT
Let me walk you through the heart of this work. ACT is built on six key pillars that we explore in therapy, always tailored to your needs:
1. Acceptance
We gently shift away from trying to control or suppress unwanted thoughts and feelings. Instead, we learn how to make space for them, acknowledging them as part of our experience without letting them dictate our behaviour.
2. Cognitive Defusion
You are not your thoughts. ACT teaches us how to step back from thoughts that aren’t serving us, especially the painful inner narratives like “I’m not good enough” or “I’ll never get better,” so they lose their power over how we act and feel.
3. Present-Moment Awareness
This is about learning how to stay grounded in the here and now, even when the mind wants to run off into the past or future. We use mindfulness tools to help you reconnect with your senses and what’s happening right now.
4. Self-as-Context
There’s a part of you that can notice everything, your thoughts, your emotions, your roles, and still remain steady. ACT helps you anchor to this observing self, especially when life feels chaotic.
5. Values Clarification
What truly matters to you? ACT invites you to identify the values that make your life meaningful. These values become the compass that guides your choices, even when emotions are heavy.
6. Committed Action
We work together to translate your values into small, doable steps. This is where change happens, not because you’ve gotten rid of all discomfort, but because you’ve chosen to act with intention.
What ACT Looks Like in a Therapy Session
In our sessions at True Roots Therapy, ACT might look like:
→ Practicing mindfulness or grounding techniques
→ Identifying stuck thought patterns and gently “defusing” from them
→ Exploring value-based goals and aligning your actions
→ Naming your emotional pain and learning how to hold it with compassion
→ Finding flexibility when life throws curveballs
You won’t be told to “just think positively” or push past your limits. Instead, we focus on how to build a life that reflects who you are and what matters most to you, even with discomfort present.
Why This Work Matters
So often, therapy focuses on symptom reduction. And while relief is important, ACT helps us go further; it’s about learning how to be free, even when hard feelings show up.
Imagine being able to feel anxious and still go after the job you want. Or grieving a loss and still showing up for your relationships. Or feeling doubt and still stepping toward your values.
That’s the kind of transformation ACT makes possible.
You Don’t Have to Be “Fixed” to Begin
One of the most powerful parts of ACT is this: you don’t have to wait until you feel “better” to start living the life you want. You can start right now, right where you are, exactly as you are.
If this resonates with you, I invite you to explore what Acceptance and Commitment Therapy can offer. Together, we’ll build the skills, insight, and support you need to face life with more strength, clarity, and compassion.
If You’re Feeling Stuck, Let’s Talk
If any part of this resonates with you, if you’re tired of struggling with your thoughts or emotions and you’re longing to feel more like yourself again, I invite you to reach out.
As a Registered Psychotherapist and Canadian Certified Counsellor, I offer evidence-based, compassionate therapy that meets you where you are and helps you grow into where you want to be. Together, we can explore how ACT or other approaches may support you in creating the life you want, one step at a time.
You don’t have to do it all at once. You just have to begin.
🗓️ Book your free 20-minute consultation today and learn more about how ACT can support your journey.
You’re not broken, you’re just human. Let’s work together to help you live like it.