ACT therapy in Cambridge offers a different way to handle anxiety, low mood and stress. ACT stands for acceptance and commitment therapy. Instead of trying to get rid of painful thoughts and feelings, it helps you make room for them while you keep moving toward what matters to you. This post explains how ACT works, how it differs from CBT, what one skill looks like in real life and how to start in person or online.
This post is general information, not medical advice or a diagnosis.
The big idea behind acceptance and commitment therapy
Most of us try hard to push away feelings we do not like. We distract ourselves, avoid certain places or argue with our own thoughts. That makes sense. Nobody wants to feel anxious or sad.
The trouble is that the pushing often keeps us stuck. The more we fight a feeling, the bigger it can get. And the more we avoid, the smaller our lives can become.
ACT takes a different path. It asks: what if you could have the feeling and still do the thing that matters to you? The goal is not to feel good all the time. The goal is to live a full life, with all of your feelings along for the ride.
Researchers call this skill psychological flexibility. It means being able to notice what is going on inside you, make room for it and choose your next step based on your values.
Six skills you build in ACT
ACT is often described through six core skills. You do not need to learn them in order, and they tend to grow together:
Acceptance: letting feelings be there without a fight
Defusion: seeing thoughts as thoughts, not facts or orders
Present moment: paying attention to what is happening now
Self as context: noticing that you are more than any one thought or feeling
Values: getting clear on what truly matters to you
Committed action: taking steps, big or small, in line with those values
Our ACT counselling page explains more about how our team uses this approach in sessions.
How ACT differs from CBT
People often ask how ACT compares with cognitive behavioural therapy. Both are well-studied talk therapies, and both look at the link between thoughts, feelings and actions. The difference is in what you do with a hard thought.
In CBT, you often look at a thought and ask whether it is accurate or helpful. Then you work on a more balanced way to see things. Our post on CBT therapy in Cambridge explains that approach in more detail.
In ACT, you are less focused on changing the thought itself. Instead, you change your relationship with it. You learn to notice the thought, hold it lightly and act on your values anyway.
Neither is better for everyone. Some people like testing their thoughts. Others feel relief when they stop arguing with their mind. Some people also explore DBT, which teaches skills for strong emotions. A therapist can help you sort out which approach fits you.
One worked example: the thought "I'll embarrass myself"
Here is how an ACT skill might look in practice. This is a general example, not a story about a real person.
Imagine you have been asked to give a short talk at work. As soon as you think about it, your mind says, "I'll embarrass myself." Your chest tightens. Your first urge is to say no.
Step one: notice. In ACT, you start by noticing what is showing up. "I'm having the thought that I'll embarrass myself. I notice tightness in my chest."
Step two: defuse. Next, you put a little space between you and the thought. You might say it in a silly voice, or thank your mind for trying to protect you. The thought is still there, but it feels less like an order.
Step three: make room. You let the tightness be there. You breathe into it rather than trying to make it go away.
Step four: check your values. You ask what matters to you here. Maybe you value growth, or sharing your ideas, or being a good teammate.
Step five: take one small step. You say yes to the talk, or agree to a shorter part. The fear may come along, and that is okay. You are choosing your action based on what matters, not on what the fear says.
What the research says about ACT
ACT has a growing body of research. A review of randomized trials found that ACT reduced depressive symptoms and improved psychological flexibility (see Sources). Results varied between studies, so it is best seen as a helpful option rather than a cure.
ACT delivered online has also been studied. A review of internet-based ACT found small benefits for depression, anxiety, stress and quality of life (see Sources). This suggests that online sessions can be a good fit for many people.
Who ACT tends to suit
ACT can help with many concerns. People often come to it for anxiety, worry, low mood, stress and burnout, or a sense of being stuck. It can also help when you are living with ongoing pain or a long-term health issue and want to focus on living well alongside it.
ACT may suit you if you are tired of fighting your thoughts, or if you want to get clearer on your values. You do not need to know which therapy you want before you call. The free consultation can help you decide.
What ACT sessions are like
ACT is talk therapy, but it is often active. Your therapist may guide you through short exercises in the session. Some use simple metaphors, such as picturing thoughts as leaves floating down a stream. Others ask you to notice your breath or your body for a minute or two.
A lot of time goes into values. You might talk about the kind of partner, parent, friend or worker you want to be. Those values then guide the small steps you agree to try between sessions.
Sessions are a team effort. You set the pace, and you can always say if an exercise does not feel right. Your therapist will adjust to what works for you.
Common questions about ACT
Does acceptance mean giving up? No. Acceptance means not fighting what you feel inside. You still take action on the things you can change.
Will I need to talk about my past? Your past may come up, but ACT mostly focuses on the present and on what you want to move toward.
Meeting an ACT therapist in person or online
Our Cambridge office at 73 Water St N, Suite 300, Cambridge, N1R 7L6 offers in-person sessions. You can also meet online from anywhere in Ontario. The clinician below lists ACT on their profile, is accepting new clients and sees clients aged 16 and up:
Online sessions use the same approach as in-person ones. Many people find it easier to practise ACT skills from home, where the hard moments actually happen.
Cost, billing and your first step
Sessions with our therapists range from $130 to $200, depending on the clinician.
We accept Health Spending Accounts (HSAs).
We can direct bill many insurers. Coverage depends on your plan, so check with your insurer before you start.
Book a free 15-minute consultation with our admin team. We can answer your questions about ACT and help you choose in person in Cambridge or online.
If you're in crisis: if you or someone you love is in immediate danger, call 911. If you're thinking about suicide, call or text 9-8-8 any time, day or night.
Last reviewed: October 2026
Sources
Zhao B, et al. "Effect of acceptance and commitment therapy for depressive disorders: a meta-analysis." Annals of General Psychiatry, 2023. https://pmc.ncbi.nlm.nih.gov/articles/PMC10486021/
Han A, Kim TH. "Efficacy of Internet-Based Acceptance and Commitment Therapy for Depressive Symptoms, Anxiety, Stress, Psychological Distress, and Quality of Life: Systematic Review and Meta-analysis." Journal of Medical Internet Research, 2022. https://pmc.ncbi.nlm.nih.gov/articles/PMC9789494/