Grigore Counselling & Associates
ACT
Acceptance and Commitment Therapy
- Helps you stop fighting your thoughts and feelings.
- Builds a more meaningful, values-driven life.
- Evidence-based and effective for a wide range of issues.
Cognitive Defusion
Learning to step back from unhelpful thoughts and see them for what they are—just thoughts—rather than absolute truths.
Acceptance
Developing the ability to allow uncomfortable feelings and experiences to be present without struggling with or avoiding them.
Mindfulness
Cultivating awareness of the here and now with openness, curiosity, and flexibility, rather than being stuck in the past or future.
Values Clarification & Committed Action
Identifying what truly matters to you and taking meaningful steps toward those values, even when faced with challenges.
How Does ACT Work?
Acceptance and Commitment Therapy (ACT) is a well-researched, evidence-based therapy proven to reduce anxiety, depression, and avoidance, while increasing psychological flexibility and life satisfaction.
ACT helps clients relate differently to difficult thoughts and feelings through six core processes: acceptance, cognitive defusion, present-moment awareness, self-as-context, values clarification, and committed action.
Clients often begin with mindfulness-based techniques to build present-moment awareness, followed by strategies that foster acceptance and values-driven behavior change.
ACT is typically delivered in individual therapy but can also be offered in group settings. Treatment duration varies, but clients often begin to experience meaningful change within a few months.
ACT helps clients stop struggling with inner experiences and start living a more meaningful life:
- Acceptance: Encourages openness to painful emotions without judgment.
- Cognitive Defusion: Helps create distance from unhelpful thoughts.
- Present-Moment Awareness: Builds mindfulness and groundedness.
- Self-as-Context: Cultivates a flexible sense of identity beyond thoughts and feelings.
- Values Clarification: Identifies what truly matters to the client.
- Committed Action: Encourages purposeful steps aligned with personal values.
ACT Can Help With...
Anxiety &
Anxiety Disorders
Depression
Trauma &
PTSD
Obsessive-Compulsive
Disorder (OCD)
Substance Use &
Compulsive Behaviour
Chronic Pain
& Illness
Eating Disorders &
Body Image
Work Stress
& Burnout
Grief &
Loss
Relationships
Perfectionism
& Self-Criticism
Identity &
Life-Transitions
ACT Fast Facts
Pricing Options
We carefully hand-select our therapists to provide the highest level of evidence-based care for our clients.
Working together as a collective, each case could be overseen by the entire group. It’s like paying for one therapist but having 10+ therapists with over 50+ years of clinical experience.
Your wellbeing is our primary objective, so our goal is to help you reach your goal(s) as soon as possible.
Student | Jr. therapist
- Supervised by Robert Grigore
- Extended Benefits Covers All
- Safe & Accepting Environment
- Masters Level Student
Registered Therapist
- Evidence-Based Treatments
- Extended Benefits Covers All
- Safe & Accepting Environment
- Specialized Training
FAQ
Most frequent questions and answers
ACT is a transdiagnostic, evidence-based therapy used to treat a wide range of psychological and behavioral conditions. It’s especially helpful for individuals struggling with:
- Mental Health Conditions
Anxiety disorders (e.g., generalized anxiety, social anxiety, panic disorder) - Depression and mood disorders
- Obsessive-compulsive disorder (OCD)
- Post-traumatic stress disorder (PTSD)
- Bipolar disorder
Behavioral & Substance Use Issues
- Substance use disorders (alcohol, drugs, smoking)
- Addictive behaviors (e.g., gambling, overeating)
- Eating disorder
Chronic Health Conditions
- Chronic pain
- Cancer adjustment
- Diabetes management
- Multiple sclerosis
- Irritable bowel syndrome (IBS)
Stress & Performance Issues
- Workplace stress & burnout
- Performance anxiety (e.g., athletes, performers, public speakers)
- Procrastination
- Perfectionism
Life Challenges
- Grief and loss
- Life transitions (e.g., divorce, career change)
- Low self-esteem
- Relationship difficulties
ACT is particularly useful when people are stuck in patterns of avoidance, rigid thinking, or trying to control thoughts and emotions that are ultimately uncontrollable. Instead of eliminating symptoms, ACT helps individuals build a rich, meaningful life while learning to accept the discomfort that often comes with it.
Acceptance and Commitment Therapy (ACT) is an evidence-based approach that helps people stop struggling with painful thoughts and feelings, and start living a more meaningful, values-driven life. Its key benefits include:
- Effective for many issues like anxiety, depression, trauma, addiction, and chronic pain.
- Focuses on long-term wellbeing, not just symptom relief.
- Teaches mindfulness and acceptance to reduce emotional suffering.
- Encourages action based on personal values, leading to greater life satisfaction.
- Builds resilience by helping people take action even when life feels hard.
- Flexible and integrative, works well with other therapies and for all ages.
Most of our therapists provide both in-person and virtual therapy. It is best to check with your desired therapist to find out what they offer. Discover your next therapist here.
While ACT, CBT, and DBT are all evidence-based therapies, ACT stands out in a few key ways:
Focus on Acceptance, Not Control:
Unlike CBT, which often challenges and changes thoughts, ACT helps clients accept thoughts and feelings without trying to change them, reducing the struggle against them.Values-Based Action:
ACT emphasizes clarifying personal values and taking committed action toward them—even when uncomfortable emotions or thoughts are present.Psychological Flexibility:
ACT’s core goal is building flexibility in how people respond to internal experiences, rather than eliminating symptoms.Mindfulness-Centered:
While DBT also uses mindfulness, ACT integrates it deeply with acceptance and values work, creating a unique blend of presence, purpose, and action.
You’ll know therapy is working when you notice positive changes, such as improved coping skills, better relationships, reduced symptoms, and increased self-awareness. Additionally, if you feel heard, supported, and confident in applying what you’ve learned outside of sessions, therapy is likely making a difference.
While therapy itself doesn’t typically have physical side effects, emotional discomfort can arise as you work through challenging issues. However, most people experience relief, growth, and improved well-being over time.
ACT might be a great fit for you if:
You feel stuck in unhelpful thought patterns or emotional struggles.
You’ve tried avoiding or controlling your feelings—and it’s not working.
You want to live a more meaningful life, even if discomfort shows up along the way.
You’re open to trying mindfulness, acceptance, and values-based exercises.
You’re looking for a therapy that focuses on long-term growth, not just quick symptom relief.
ACT is effective for a wide range of concerns, including anxiety, depression, trauma, chronic pain, and life stress. If you’re unsure, a free consultation can help you decide if ACT—or another approach—feels right for you.
Most likely. It’s important to check with your insurance carrier to determine if they cover “Registered Clinical Counselling,” “Clinical Counselling,” “Counselling,” “Mental Health Counselling,” “Psychotherapy,” “Psychological Services.”
Some carriers only cover services from Psychologists, Psychiatrists, or Social Workers. Others accept Registered Clinical Counsellors (which is our designation).
We have conveniently included all insurance carriers where our services are accepted (although others who have not been included may still provide reimbursement if they cover Registered Clinical Counsellors).
If you determine your carrier will accept our services in full or in part, you are required to pay in full for our services, and then seek reimbursement from your insurance carrier.
It’s confusing isn’t it? Let’s bring some clarity here.
Psychiatrists are medical doctors (MD’s) with a focus on mental health. They can formally diagnose and prescribe medications.
Psychologists are “doctors of psychology” but are not medical doctors. They have a PhD. They are allowed to diagnose mental health conditions, conduct psychological assessments, but cannot prescribe medications.
Psychotherapists and Clinical Counsellors are interchangeable designations where each province will have certain protected rights to use a particular designation. For example, in British Columbia, we are called either Registered Clinical Counsellors or Certified Clinical Counsellors; in Ontario the term used is Registered Psychotherapist. Counsellors/Psychotherapists (whichever term is used) generally have a MA level degree, are able to conduct psychological /counselling services but are not able to formally diagnose, assess, or prescribe medication.
Social Workers are able to conduct counselling sessions and are governed by the College of Social Workers. They may also belong to other professional associations and conduct therapy/counselling/psychotherapy within those guidelines.
Social workers most often have a MA level degree, and like Clinical Counsellors/Psychotherapists, cannot formally diagnose, assess, or prescribe medication.
Hope that helps!
