Acceptance and Commitment Therapy (ACT)
Alive Counselling | Kelowna and Online Counselling Services

What is Acceptance and Commitment Therapy (ACT)?

Acceptance and Commitment Therapy (ACT) is an evidence-based therapeutic approach that helps people live fuller, more meaningful lives by addressing the challenges of difficult thoughts, emotions, and circumstances. At Alive Counselling in Kelowna, we use ACT to support individuals in developing healthier relationships with their thoughts and emotions, leading to a life more aligned with their personal values and goals. Whether you’re dealing with anxiety, depression, stress, trauma, or just feeling “stuck,” ACT offers tools to help you navigate life’s obstacles with more resilience and self-compassion.

How ACT Works

ACT is based on six core principles:

  1. Acceptance: Rather than fighting or avoiding difficult thoughts and emotions, ACT encourages us to make space for them. Acceptance doesn’t mean giving up or tolerating harmful behavior; it’s about allowing feelings to be present without letting them control our lives.
  2. Cognitive Defusion: ACT helps us see thoughts as thoughts, not facts. By distancing ourselves from self-judgments, fears, and limiting beliefs, we can reduce their impact and gain clarity in decision-making.
  3. Being Present: ACT emphasizes mindfulness and being in the here and now. This practice allows us to better connect with our current experience and respond effectively to what truly matters.
  4. Self-as-Context: ACT nurtures a flexible sense of self that isn’t defined by any single thought or feeling. This allows us to see ourselves as more than our challenges, building confidence and self-compassion.
  5. Values Clarification: ACT encourages exploration of core personal values – the beliefs and principles that bring us a sense of purpose and fulfillment. Knowing our values gives us a compass to guide our actions and decisions.
  6. Committed Action: With values as a guide, ACT empowers us to take meaningful steps toward a life that feels authentic and fulfilling. It emphasizes taking action, even when it’s uncomfortable, as a path toward growth and positive change.

Benefits of ACT

ACT can help individuals:

  • Reduce anxiety, depression, and stress
  • Gain emotional resilience and flexibility
  • Improve relationships and communication
  • Build a sense of purpose and satisfaction
  • Manage chronic pain and other health issues
  • Develop self-compassion and self-acceptance

Example of ACT , Goal-Setting, and Values

Values-Based Goal Setting, inspired by Acceptance and Commitment Therapy (ACT) helps clients set goals that align with their core values, which can enhance motivation and fulfillment in working toward those goals. This exercise is ideal for exploring the “why” behind a client’s goals, making their efforts feel more personally meaningful. Here’s a step-by-step guide for the exercise:

Values-Based Goal Setting Exercise

1. Identify Core Values

  • Start by asking the client to think about what really matters to them in life. You can use prompts or provide a values list, including items like:
    • Family
    • Health
    • Creativity
    • Integrity
    • Adventure
    • Growth
    • Connection
    • Independence
  • Prompts:
    • “What gives you a sense of purpose or meaning?”
    • “When do you feel most fulfilled or proud of yourself?”
    • “Who inspires you, and what values do they embody?”
  • Encourage the client to select 3–5 values that resonate deeply. If possible, ask them to rank these values by importance.

2. Connect Values to Goals

  • Once the client has identified their top values, guide them to think of goals that align with these values. For each value, ask:
    • “What would it look like to live out this value in your daily life?”
    • “What is one action you could take that would honor this value?”
  • For example:
    • If their top value is Health, they might set a goal to walk or exercise a few times a week.
    • If Connection is a core value, they might aim to spend more quality time with friends or family.

3. Set Specific, Value-Aligned Goals

  • Now, translate these ideas into specific, achievable goals. This step makes the values actionable:
    • “What’s a small, manageable step you can take this week to live out this value?”
    • “How will you know you’re making progress on this goal?”
  • Examples of value-aligned goals:
    • Health: “Walk 30 minutes three times a week.”
    • Connection: “Call a close friend or family member each weekend.”
    • Growth: “Read one new book each month to expand my knowledge.”

4. Explore Potential Barriers

  • Help the client anticipate challenges they may face in pursuing these goals, and brainstorm strategies to overcome them.
  • Questions:
    • “What might get in the way of living out this value?”
    • “What strategies could you use to stay on track when challenges arise?”
  • Example: If time management is a challenge, the client might schedule specific times in their calendar to prioritize these goals.

5. Set Up Reflection and Accountability

  • Encourage the client to regularly check in on their progress and to reflect on how well their actions align with their values. This can be done in-session or through journaling.
  • Reflection questions:
    • “How does working toward this goal feel?”
    • “What, if anything, would you like to adjust about your approach?”
    • “How is this goal helping you feel more aligned with what matters most to you?”

6. Celebrate Small Wins

  • Reinforce and celebrate small successes along the way. Progress is often incremental, and celebrating steps forward can boost motivation and resilience.

This exercise can be repeated as goals evolve and values shift. Helping clients see that their goals are a direct expression of what they care about most can build a strong foundation for sustainable, value-driven change.

ACT Therapy in Kelowna at Alive Counselling

At Alive Counselling, our compassionate, qualified therapists are trained in ACT and are here to support you. In a warm, judgment-free environment, we’ll work together to identify your values, address negative thought patterns, and set realistic goals. Whether you prefer in-person sessions in Kelowna or the convenience of online counselling, we’re committed to helping you move toward the life you want to lead.

Is ACT Right for You?

If you feel burdened by persistent thoughts, emotions, or behaviors and are ready to explore new ways to find peace and meaning, ACT could be a beneficial approach. Our therapists will tailor sessions to your unique needs, combining ACT with other approaches as necessary to help you reach your goals.

Get Started with Alive Counselling Today

If you’re interested in Acceptance and Commitment Therapy, contact us to book a free consultation. At Alive Counselling, we’re here to help you embrace life’s challenges with openness, flexibility, and a commitment to living your values.

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