ACT works by building psychological flexibility through six interconnected core processes: present-moment awareness (noticing what is happening right now instead of getting pulled into worry or regret), cognitive defusion (stepping back from unhelpful thoughts so they feel like passing mental events rather than commands), acceptance (making gentle room for uncomfortable feelings rather than battling them), self-as-context (connecting with a steady sense of self that is bigger than any one thought or feeling), values clarification (identifying what truly matters to you), and committed action (turning values into concrete steps in daily life). Research shows these processes work together to reduce the impact of difficult inner experiences and help you engage more fully with life (Hayes et al., 2006).

What is psychological flexibility?

Psychological flexibility is the central goal of ACT. It refers to your ability to be present with whatever thoughts and feelings arise, to open up to them rather than avoid them, and to take action guided by your values even when it feels uncomfortable. Think of it as the opposite of being stuck: instead of rigid patterns of avoidance or overthinking, you develop the capacity to adapt and respond to life's challenges with openness and purpose. Research consistently identifies psychological flexibility as a key predictor of mental health and wellbeing across diverse populations (Hayes et al., 2006; Gloster et al., 2020).

What conditions can ACT help with?

ACT has strong research support for a wide range of concerns, including anxiety disorders, depression, trauma and PTSD, chronic pain, stress and burnout, grief and loss, relationship difficulties, and spiritual or existential questions. Because ACT targets core processes like experiential avoidance and cognitive rigidity rather than specific diagnoses, it is flexible enough to address complex or overlapping issues. Meta-analyses demonstrate ACT's effectiveness for clinically relevant mental and physical health problems (A-Tjak et al., 2015; Powers, Zum Vorde Sive Vording, & Emmelkamp, 2009).

How is ACT different from CBT?

ACT is part of the cognitive-behavioural therapy (CBT) family but takes a different approach to difficult thoughts and feelings. Traditional CBT focuses on identifying and changing the content of unhelpful thoughts (cognitive restructuring), while ACT focuses on changing your relationship to those thoughts through defusion and acceptance. Rather than asking whether a thought is true or false, ACT asks whether holding onto that thought helps you move toward the life you want. Both approaches are evidence-based and effective; a randomized controlled trial found ACT and traditional CBT produced comparable outcomes for anxiety and depression (Forman et al., 2007). At Introspectus Counselling, we draw on both traditions depending on what serves you best.

How long does ACT take to work?

Many people begin noticing shifts in how they relate to difficult thoughts and feelings within the first few sessions. Meaningful, lasting change typically develops over 8 to 20 sessions, depending on the complexity of your concerns and your goals. Some people benefit from shorter-term work focused on specific skills, while others prefer ongoing therapy to deepen their practice. ACT is not about achieving a cure or eliminating all discomfort; it is about building a sustainable, flexible way of engaging with life. Your therapist will check in regularly about your progress and adjust the approach as needed.

What should I expect in my first ACT session?

Your first session lasts 50 minutes and is focused on getting to know you and understanding what brought you to therapy. You will discuss your current struggles, what you have already tried, and what matters most to you in life. Your therapist may introduce the basic ACT framework and begin exploring how avoidance or rigid thinking patterns might be showing up for you. You will leave with a clearer sense of how ACT could help and some initial skills to practice between sessions. There is no pressure to share more than you are comfortable with; the pace is always yours.

Is ACT evidence-based?

Yes. ACT has a robust and growing evidence base spanning over two decades of research. Multiple meta-analyses confirm its effectiveness for a wide range of mental and physical health concerns. A-Tjak et al. (2015) found ACT superior to control conditions and equivalent to established treatments across clinically relevant problems. Gloster et al. (2020) reviewed the cumulative meta-analytic evidence and concluded that ACT demonstrates consistent positive effects across diverse populations and settings. ACT is recognized by the Association for Contextual Behavioral Science (ACBS) and is supported by hundreds of randomized controlled trials worldwide (Hayes, Strosahl, & Wilson, 2011).

Do I have to meditate to do ACT?

No. While ACT incorporates mindfulness skills, you do not need to practice formal meditation. Mindfulness in ACT is about learning to notice your thoughts and feelings with openness and curiosity, and this can happen through brief in-session exercises, everyday awareness practices, or simple grounding techniques. Some people enjoy longer mindfulness practices and find them helpful; others prefer quick, practical exercises woven into daily routines. Your therapist will work with you to find what fits your style and comfort level.

Can ACT help with anxiety and depression?

Yes. ACT has strong evidence for both anxiety and depression. Rather than focusing solely on reducing symptoms, ACT helps you develop a different relationship with anxious thoughts and low mood so they have less control over your life. Research shows ACT produces outcomes comparable to traditional CBT for anxiety and depression (Forman et al., 2007), and meta-analyses confirm its effectiveness for these conditions (Powers et al., 2009; A-Tjak et al., 2015). ACT is particularly helpful when anxiety and depression co-occur, because it addresses the underlying processes of avoidance and disconnection from values that maintain both conditions.

Acceptance and Commitment Therapy (ACT)

Acceptance and Commitment Therapy (ACT) offers a different path forward. Rather than fighting to eliminate difficult thoughts, feelings, or memories, we explore what happens when you make room for them while still moving toward what matters to you. Through experiential work together, you learn to notice these inner experiences without getting tangled up in them, creating space to act on your values even when it’s uncomfortable. ACT isn’t about feeling better first; it’s about living more fully now, with all the messiness that brings.

A short 15-minute call to discuss your goals, no commitment.

What is Acceptance and Commitment Therapy?

ACT is built around one skill: psychological flexibility. That means staying present with difficult thoughts and feelings while still choosing actions that match what matters to you. You’ll still get hooked by worry, self-criticism, or fear. The difference is learning what to do when that happens.

Together, we practice:

Making room for difficult emotions instead of spending energy fighting them
Noticing when thoughts have you stuck, without needing to believe or eliminate them
Getting clearer about what you actually value, which is often harder than it sounds
Taking action toward those values even when it feels uncomfortable or uncertain

ACT isn’t about mastering your mind; it’s about changing what you do with what shows up. The work is ongoing, sometimes messy, and we do it together.

How ACT Works

ACT combines mindfulness with behavioural change techniques. You’ll learn practical tools to manage stress, anxiety, and emotional challenges while building resilience. Key components of ACT include:

Acceptance: Making space for difficult thoughts and feelings instead of resisting or avoiding them.
Cognitive Defusion: Learning to separate yourself from unhelpful thoughts, so they have less power over you.
Being Present: Cultivating mindfulness and awareness in daily life.
Values Clarification: Identifying what matters most to you: relationships, career, growth, or well-being.
Committed Action: Making steps, big or small, toward living in alignment with your values.

Who Can Benefit from ACT?

ACT helps people facing:

Anxiety and stress
Depression or low mood
Trauma or PTSD
Chronic pain and health challenges
Grief and loss
Relationship difficulties
General feelings of “stuckness” or lack of direction
Rumination and intrusive thoughts

Whether you are managing anxiety, working through trauma, or trying to figure out what matters, ACT gives you a practical structure for moving forward.

Ready to talk? A 15-minute conversation, no obligation.

The Result: A Life with Purpose

ACT does not promise a life free from pain; but it does offer the tools to build a life full of meaning, courage, and vitality. By learning to accept what’s outside your control and commit to actions guided by your values, you can create lasting change and live more authentically.

What Is ACT Therapy? Victoria, BC | Sean Lewis Counselling

Acceptance and Commitment Therapy (ACT) is Sean Lewis’s primary modality, and for good reason; over 900 randomized controlled trials support its effectiveness across anxiety, depression, PTSD, chronic pain, and OCD-spectrum conditions. ACT builds psychological flexibility; your ability to be present with discomfort while still taking action toward what matters.

Developed by Steven Hayes and supported by the Association for Contextual Behavioral Science (ACBS), ACT works through six core processes: cognitive defusion (changing your relationship with thoughts), acceptance (making room for difficult feelings), present-moment awareness, self-as-context (observing your experience without being consumed by it), values clarification (identifying what truly matters), and committed action (moving toward those values even when it is hard).

Sean’s military background gave him firsthand understanding of experiential avoidance; the instinct to push away whatever hurts that works in the moment but costs you over time. His years running a plumbing business taught the difference between values and obligations. Both experiences shaped why ACT became his primary framework. Sean applies ACT across every service area; anxiety, trauma, burnout, depression, intrusive thoughts, grief, and existential questions.

Sean Lewis is a Canadian Certified Counsellor (CCC #11252849) with the CCPA. He offers ACT therapy from his Colwood office in the Westshore, serving Langford and Greater Victoria, with virtual sessions across British Columbia. Sessions are covered by most extended health plans. Book a session.