Acceptance and Commitment Therapy (ACT) Ontario

When difficult thoughts or feelings show up, the natural reaction is often to fight them, push them away, or try to control them. Unfortunately, this struggle can make things worse, leaving us feeling stuck, exhausted, or disconnected from what matters most.

Acceptance and Commitment Therapy (ACT) takes a different approach. Instead of focusing on eliminating uncomfortable thoughts or emotions, ACT helps you accept what’s outside your control, stay present in the moment, and take committed action guided by your values. The goal isn’t to erase pain, but to build a fuller, more authentic life alongside it.

At Tiny Therapy Collective, we provide online ACT therapy across Ontario, helping clients reduce struggle and live with more clarity and purpose.

Who is ACT For?

ACT can be helpful for a wide range of concerns, including:

Anxiety and chronic worry
Depression and low mood
Trauma and PTSD
Stress and burnout
OCD and intrusive thoughts
Chronic illness or pain
Identity struggles or life transitions
Feeling “stuck” or disconnected from personal values

If you’ve ever felt like you’re constantly battling your mind, ACT can help you shift from fighting your thoughts to living your life.

The Six Core Processes of ACT

ACT is structured around six interconnected processes that work together to build psychological flexibility: the ability to adapt, grow, and move forward even in the face of difficulty.

Acceptance – Allowing thoughts and feelings to exist without trying to suppress or avoid them.
Cognitive defusion – Learning to step back from unhelpful thoughts instead of getting entangled in them.
Being present – Increasing mindfulness and awareness of the here-and-now.
Self-as-context – Recognizing that you are more than your thoughts and emotions.
Values – Clarifying what matters most to you in life.
Committed action – Taking meaningful steps toward goals aligned with your values.

Together, these processes create a powerful framework for change.

Everyday Examples of ACT in Action

Anxiety: Instead of trying to eliminate anxious thoughts before a presentation, practicing acceptance and focusing on values like growth or courage.
Chronic pain: Acknowledging discomfort while still engaging in meaningful activities that bring joy and purpose.
Depression: Identifying values like connection or creativity, then taking small, committed steps toward them even when motivation is low.

These shifts help clients build resilience and create lives guided by meaning rather than avoidance.

Benefits of ACT

Reduces the struggle against difficult thoughts and feelings
Builds resilience and flexibility in the face of challenges
Strengthens alignment between daily actions and personal values
Helps clients feel more grounded in the present
Effective for a wide range of mental health concerns
Adaptable for both individuals and groups

Why ACT Works Well Online

ACT adapts easily to online therapy because its core practices (mindfulness, values clarification, acceptance strategies) can be guided virtually and practiced in real life between sessions.

Advantages of online ACT therapy include:

Access to ACT-trained therapists across Ontario
Practicing mindfulness and values-based skills in your own environment
Flexible scheduling that fits around daily life
Safe, secure video sessions that feel personal and supportive

ACT vs. Other Therapies

While CBT focuses on challenging and reframing unhelpful thoughts, ACT focuses on changing your relationship to thoughts. Instead of fighting with your mind, ACT helps you notice thoughts, let them pass, and refocus on what truly matters.

At Tiny Therapy Collective, ACT is often integrated with CBT, DBT, or mindfulness for a personalized, holistic approach.

Benefits of ACT at a Glance

Evidence-based and widely researched
Builds psychological flexibility
Helps reduce anxiety, depression, trauma, and more
Values-driven and practical
Effective in online therapy across Ontario

Getting Started with ACT in Ontario

If you’re tired of battling your thoughts and want to start living more in line with your values, Acceptance and Commitment Therapy can help.

At Tiny Therapy Collective, our therapists provide compassionate, evidence-based ACT therapy tailored to your needs. Together, we’ll help you accept what you can’t control, take meaningful action, and create a life guided by purpose.

Ready to explore ACT therapy? Book a free 15-minute consultation today to connect with a therapist and begin your journey.