Acceptance & Commitment Therapy
ACT Therapy in Vancouver
We all experience pain, fear, or self-doubt—but when we spend our lives trying to avoid or control those feelings, we can end up stuck. Acceptance and Commitment Therapy (ACT) helps you make space for your inner experiences while building a life guided by what truly matters to you. It’s not about “fixing” yourself—it’s about learning how to live with more intention, flexibility, and self-compassion.
At ARC, our therapists use ACT to support clients who feel overwhelmed, stuck, or disconnected from their values. If you’ve been caught in cycles of overthinking or self-judgment, ACT can help you create new possibilities.
Do you feel like you’re stuck in your own mind?
Many of us spend a lot of energy trying to get rid of uncomfortable thoughts or emotions. But the more we fight them, the more power they seem to have. ACT offers a different path—one that invites gentleness, clarity, and committed action.
You may benefit from ACT if you’re experiencing:
- Racing thoughts, worry, or rumination
- Difficulty letting go of painful memories or inner criticism
- Emotional avoidance or disconnection
- A sense of feeling “stuck” or lost in your life
- Trouble making decisions or staying aligned with your values
- Living on autopilot or feeling like you’re not being true to yourself
- Persistent anxiety, low mood, or inner resistance
ACT isn’t about controlling your thoughts—it’s about learning how to live with them more skillfully, while making room for what matters most.
How ACT can help
Acceptance and Commitment Therapy teaches you how to shift your relationship with your thoughts and emotions, rather than getting trapped in them. It helps you clarify your values, take action, and build a more meaningful, present-focused life.
Your ARC therapist will help you:
- Notice and untangle from unhelpful thought patterns
- Make space for difficult emotions without getting overwhelmed by them
- Build skills for mindfulness, acceptance, and emotional flexibility
- Clarify your personal values and what truly matters to you
- Take action toward a life that feels meaningful, even in the face of discomfort
- Strengthen your sense of agency and psychological resilience
Let's work through this together
Life doesn’t have to feel like a battle with your own mind. ACT can help you develop a more accepting, flexible, and values-based way of moving through the world—one that creates room for meaning, even when things are hard.
At ARC, our therapists offer ACT in a warm, collaborative way, tailored to your goals and pace. If you’re ready to stop struggling and start living more fully, reach out for a free consultation today.
Meet Our Vancouver Therapists
Tianna Bobariu
Registered Clinical Counsellor (RCC)
Amenda Kumar
Registered Social Worker (RSW)
Kristen Rattray
Registered Clinical Counsellor (RCC)
Kiana Maeda
Registered Clinical Counsellor (RCC)
Jack Wong
Registered Social Worker (RSW)
Danielle Simpson
Registered Clinical Counsellor (RCC)
Elise Millett
Registered Social Worker (RSW)
Lilian Wang
Registered Clinical Counsellor (RCC)
Getting The Help You Need is Easy
Reach Out
Fill out our easy contact form. All we need is your basic info, and a few words about what brings you to therapy.
Free Consultation
We’ll reach out to schedule your complimentary consultation. We’ll discuss your goals, questions, and make sure we’re the right fit.
Start Therapy
Feeling ready? We’ll book your first session and create a personalized plan to help you live the life you deserve.
Our Step-by-Step ACT Process
Building Awareness & Safety
We'll begin by helping you slow down and notice what’s showing up in your inner world—thoughts, emotions, physical sensations, urges. You’ll learn to observe these experiences without judgment or immediate reaction.
Defusion from Thoughts
You’ll learn to recognize thoughts as just thoughts—not absolute truths. Using evidence-based “defusion” techniques, we'll help you relate to your inner dialogue with more distance, curiosity, and choice.
Making Room for Emotions
Instead of avoiding or suppressing uncomfortable feelings, we’ll support you in turning toward them with kindness and acceptance. This creates space for healing and change.
Clarifying Values
We’ll explore what matters most to you—not just what you want to avoid. Clarifying your values gives therapy direction, and helps you make decisions that feel more authentic for you.
Committed Action
Once your values are clear, we’ll support you in taking meaningful steps—even small ones—towards the life you want. You’ll practice showing up for yourself, even when it’s uncomfortable.
Increasing Psychological Flexibility
At the heart of ACT is developing the flexibility to respond to life with presence, self-awareness, and alignment. As therapy progresses, you’ll feel more rooted in your values, and less reactive to your inner critic or external stressors.
Frequently Asked Questions
What exactly is ACT therapy?
Acceptance and Commitment Therapy (ACT) is a modern, evidence-based form of cognitive-behavioral therapy. Rather than focusing on eliminating distressing thoughts or feelings, ACT helps you change your relationship with them. Through mindfulness, acceptance, and values-based action, ACT supports you in building psychological flexibility—the ability to stay present, open, and engaged with life, even when it’s hard. The goal isn’t to “fix” you—it’s to help you live more fully, with clarity and purpose.
How is ACT different from traditional CBT?
Traditional Cognitive Behavioural Therapy (CBT) focuses on identifying, evaluating, and changing unhelpful thoughts in order to influence emotions and behaviours. Acceptance and Commitment Therapy (ACT), by contrast, is less concerned with changing the content of your thoughts and more focused on changing your relationship to them.
In ACT, the goal is to help you notice difficult thoughts without getting entangled in them—so they no longer dictate your actions. Instead of spending energy trying to eliminate distressing thoughts, ACT supports you in taking values-based action even when those thoughts are present.
While both are evidence-based, ACT offers a unique approach by fostering psychological flexibility, allowing you to live a meaningful life even in the presence of difficult thoughts and feelings.
What kinds of issues does ACT help with?
ACT has been shown to be effective for a wide range of concerns, including anxiety, depression, OCD, trauma, chronic pain, and stress. It can be especially helpful if you feel stuck, avoidant, or disconnected from what matters most in your life.
By helping you make space for difficult thoughts and emotions—rather than getting caught in them—ACT supports you in taking meaningful action guided by your values. Over time, this approach can strengthen your resilience, deepen your sense of purpose, and help you move forward even in the face of discomfort.
Do I have to meditate or be good at mindfulness to do ACT?
Not at all. ACT incorporates mindfulness practices, but there’s no expectation of perfection. We’ll guide you through simple, accessible exercises that help you become more present and aware, tailored to your comfort level and needs. The focus is on cultivating a compassionate and accepting relationship with your thoughts and feelings, not on achieving a specific meditative state.
How long does ACT therapy usually take?
This really depends on your goals and the complexity of the issues we’re addressing. Some clients notice meaningful changes within a few sessions, while others benefit from longer-term work to address deeply rooted patterns. We’ll collaborate to create a therapy plan that suits your unique needs and pace, ensuring that each step supports your journey toward a more fulfilling life.
Is ACT covered by insurance?
Yes. Most extended health plans cover therapy with a Registered Clinical Counsellor. We’ll provide you with a detailed receipt that you can submit for reimbursement. Many clients receive their reimbursements within a few business days, depending on their insurance provider.
What if I’m skeptical about "acceptance?" Doesn’t that mean giving up?
This question comes up a lot with ACT and is a common misconception. In ACT, acceptance isn’t about giving up with resignation or passivity. It’s about acknowledging your thoughts and feelings without unnecessary struggle. That energy can then go towards living the life you want, and paradoxically, that’s often when real change begins to unfold.
How will I fit appointments into my busy schedule?
We understand that life is hectic—that’s why we offer flexible evening and weekend appointments, as well as online therapy options you can attend from home. Whether you prefer a consistent weekly time or need a bit more flexibility, we’ll work with you to find a schedule that supports your goals and respects your time.
What if I feel nervous about starting therapy?
Feeling nervous about starting therapy is completely understandable—especially if it’s your first time or you’ve had difficult experiences in the past. At ARC we offer an extended 30-minute consultation so you can meet your therapist, ask questions, and see how it feels—no pressure. You’re always in control, and we’ll go at a pace that feels safe and supportive for you.
A Message of Support from Our Director
Hi, I’m Kelsey, the Clinical Director here at ARC. I want to start by saying something that doesn’t get said enough – it’s okay to need support.
If you’re reading this, you might be feeling overwhelmed, stuck, or simply not yourself. At ARC, we understand how deeply personal it is to reach out for help. That’s why we’re so intentional about the care we offer. Every therapist on our team is here because they lead with heart, they know their stuff, and they truly care about helping people feel better.
We also know that feeling safe in therapy means feeling seen and respected. That’s why we’re committed to creating an inclusive space – one that honours your identity, your culture, and your lived experience.
My role is to make sure your experience here is thoughtful, safe, and meaningful – from your very first point of contact to the support you receive in therapy. If you’re unsure about where to start, I encourage you to reach out for a free consultation. I’ll personally take the time to read your request and match you with one of the therapists on our team.
You’ve already taken the first step by being here. When you’re feeling ready, take the next step by reaching out – and we’ll walk the rest of the way together.
Take the next step towards feeling better today
Location
470 Granville St, #922
Vancouver, BC, V6C 1V5
Our Hours
Mon – Fri: 09:00 – 21:30
Sat – Sun: 09:00 – 20:30