Subheadline: A collaborative, values-based therapy approach that helps you relate differently to difficult thoughts and feelings. Registered Psychologists regulated by the College of Alberta Psychologists (CAP), Certified Canadian Counsellors (CCCs) certified by the Canadian Counselling and Psychotherapy Association (CCPA), and Registered Social Workers regulated by the Alberta College of Social Workers (ACSW), In-person (Edmonton and St. Albert) and virtual across Alberta, 50-minute sessions.

Book a Session | Match with a Therapist

You Might Be Wondering Whether Acceptance and Commitment Therapy Is Right for You

You may have heard the phrase "acceptance and commitment therapy" and wondered whether it applies to what you are going through. Maybe you are not even sure what you are going through has a name. You just know that something feels off, that you have been stuck for a while, and that the ways you have been coping do not seem to be helping.

Perhaps you notice yourself avoiding situations that used to feel manageable. Or you find that your mind keeps circling back to the same thoughts, the same worries, the same self-criticism, no matter how much you try to think your way out of them. You might be withdrawing from people or from things you once cared about, not because you want to, but because it feels like the only option that does not hurt.

These patterns make sense. They are often your mind's way of trying to protect you from discomfort. But over time, that protection can start to shrink the space between you and the life you want to be living. That does not mean anything is broken. It means you are human, and the strategies that once helped may have stopped working the way they used to.

If you are curious whether a different approach to those thoughts and feelings might help, this page may be a useful place to start. You can read at your own pace and see if anything here feels relevant to your experience.

Who We Help

ACT-informed counselling at Wholesome Psychology may be a good fit if you:

• Feel stuck in patterns of avoidance, worry, or self-criticism that are limiting your daily life
• Notice that trying to control or eliminate difficult thoughts and feelings has not been working
• Want to reconnect with what matters to you and take meaningful steps in that direction
• Are dealing with stress, difficult emotions, or life transitions and want support exploring them
• Have tried other therapy approaches and are looking for something different
• Are a caregiver, parent, or family member looking for support in managing ongoing emotional demands

This service may not be the right fit if you:

• Are currently in crisis or immediate danger (please see the crisis resources below)
• Need a psychological assessment, assessments are a separate service
• Require specialized inpatient care or medical detoxification

Crisis Resources

If you or someone you know is in immediate danger, please contact emergency services. Wholesome Psychology is not an emergency or crisis service.

• 911 for immediate danger
• Alberta Mental Health Help Line: 1-877-303-2642 (24/7)
• Crisis Text Line: Text HOME to 741741

Wholesome Psychology is not an emergency or crisis service.

What Acceptance and Commitment Therapy Is

Acceptance and Commitment Therapy, often called ACT, is a psychotherapy approach that focuses on helping people change how they relate to difficult thoughts, feelings, and internal experiences. Rather than trying to eliminate discomfort entirely, ACT works with the idea that struggling against painful thoughts and emotions can sometimes make things harder.

ACT often includes mindfulness-based skills, acceptance, values clarification, and practical action steps. The aim is not to think positively or push away what hurts. Instead, ACT supports people in building a more flexible relationship with their inner world so they can move toward the things that matter to them.

ACT is a therapy approach, not a diagnostic tool or a crisis intervention. It is not a legal service or an investigative process. This page does not include or imply psychological assessments, which are a separate service at Wholesome Psychology. The pace of therapy is always set by you, not by the therapist. What you share in sessions is confidential, with specific legal and ethical exceptions that your therapist will explain clearly at the start of care.

Depending on the therapist's training, your goals, and clinical fit, ACT-informed work may be integrated with other therapy approaches such as Cognitive Behavioural Therapy (CBT), Dialectical Behaviour Therapy (DBT), or mindfulness-based therapy.

Signs That Difficult Thoughts and Feelings May Be Affecting You

You do not need a diagnosis to benefit from therapy. Many people come to counselling because they recognize patterns that are getting in the way of how they want to live. Some of the experiences people bring to ACT-informed therapy include:

• Spending a lot of mental energy trying to avoid or suppress uncomfortable thoughts
• Pulling away from activities, relationships, or goals that used to feel meaningful
• Noticing persistent self-critical or judgmental internal dialogue
• Feeling like you are going through the motions without a sense of direction or purpose
• Difficulty being present with the people around you, even when you want to be
• Physical tension, fatigue, or sleep difficulties connected to ongoing stress or worry
• A sense that your coping strategies (avoiding, overthinking, numbing) are no longer helping
• Feeling stuck between what you want your life to look like and what feels manageable right now

These experiences are common reactions to stress, loss, or prolonged difficulty. They do not mean something is permanently wrong with you. They often reflect the ways your mind has been trying to protect you. Structured support can help you explore whether a different relationship with those patterns might create more room for the life you want.

How Treatment Works Here

• Find your therapist. Use the Match with a Therapist tool or browse therapist profiles to find someone whose background feels relevant to your needs. You can also call the admin team at 780-904-4880 for guidance.
• Book your first session. Your first session typically includes a conversation about what brings you in, a review of confidentiality and consent, and a discussion of your goals and preferences. There is also space to ask questions about the therapy process and to consider whether ACT or another approach may be a good fit.
• Build your plan together. You and your therapist co-create a therapeutic plan based on your goals, circumstances, and what feels most relevant. This plan is not fixed. It adapts as your needs change.
• Ongoing sessions. Sessions are typically 50 minutes, scheduled weekly or bi-weekly, and adjusted based on what works for you. Sessions may include mindfulness exercises, values exploration, and practical reflection between appointments.
• Progress check-ins. Your therapist reviews progress with you regularly. If something is not working, the plan changes. Your voice matters at every stage of this process.

There is no fixed number of sessions. Therapy is collaborative, and some people find meaningful shifts in a short period while others benefit from longer-term work.

Evidence and Approaches

ACT has been examined in systematic reviews and meta-analyses across several contexts. The following summaries reflect what the current research literature indicates, using sources available in the evidence pack for this page. Outcomes vary by person, setting, and study design.

ACT for Chronic Pain

What it helps with: ACT may help people living with chronic pain increase functioning and psychological flexibility rather than focusing solely on pain reduction.

Evidence summary: A systematic review of 11 trials found that ACT produced medium to large effects on pain acceptance and psychological flexibility, and small to medium effects on functioning, anxiety, and depression, compared to control conditions (Hughes et al., 2017). A more recent overview of systematic reviews confirmed a growing body of evidence supporting ACT for chronic pain across multiple psychological outcomes (Martinez-Calderon et al., 2024).

Limitations: Effects on pain intensity and quality of life were not consistently significant. The authors noted that methodological limitations common to psychological trials may have led to overestimated effect sizes (Hughes et al., 2017).

ACT for Anxiety and Depressive Symptoms in Adults

What it helps with: Group ACT may help reduce symptoms of anxiety and depression in adults across a range of presenting concerns.

Evidence summary: A meta-analysis of 48 randomised controlled trials (3,292 participants) found medium-to-large effects for anxiety symptoms and small-to-medium effects for depressive symptoms when compared to non-active controls (Ferreira et al., 2022). A separate review found that ACT showed promise for major depression alongside other newer approaches such as mindfulness-based cognitive therapy (Seshadri et al., 2021).

Limitations: High heterogeneity among included studies may have affected results. The number of direct comparisons with other active treatments remains limited (Ferreira et al., 2022).

ACT for Adolescent Anxiety and Depression

What it helps with: ACT may support adolescents experiencing symptoms of anxiety and depression, with psychological flexibility playing a role in improvement.

Evidence summary: A meta-analysis of 27 randomised controlled trials (2,860 participants) found that ACT was comparable to CBT and significantly more effective than other active controls for depression symptoms in adolescents. Improvements in psychological flexibility significantly predicted reductions in depression and anxiety (López-Pinar et al., 2025).

Limitations: All included studies were rated as having a high risk of bias, mainly due to self-reported measures and missing methodological information (López-Pinar et al., 2025).

ACT in Health-Related Contexts

What it helps with: ACT may support people coping with health conditions such as cancer or type 2 diabetes by addressing psychological flexibility, fatigue, and quality of life.

Evidence summary: A meta-analysis found that ACT may improve psychological flexibility, reduce fatigue and sleep disturbance, and support quality of life in cancer patients (Zhang et al., 2023). A separate systematic review indicated that ACT may benefit people with type 2 diabetes across psychological and self-management outcomes (Wang et al., 2024).

Limitations: Research in these populations is still developing. Study designs, sample sizes, and intervention formats varied considerably, limiting the strength of conclusions.

What Results to Expect

Recovery and growth in therapy are not linear. Some people notice shifts in how they relate to their thoughts and feelings within a few sessions. Others benefit from longer-term work that unfolds gradually. Some people find relief from just 2-3 sessions. There is no single timeline that applies to everyone.

Several factors influence outcomes, including the nature of what you are working through, your current life circumstances, and the quality of fit between you and your therapist. ACT does not aim to eliminate all difficult thoughts or feelings. Instead, it focuses on building flexibility so that those experiences take up less space in your decision-making and daily life.

No therapy guarantees outcomes. If the approach or the therapist does not feel right, that information is valuable, and changing direction is always an option. What matters most is that you feel heard and that the work is relevant to your life.

Confidentiality and Privacy

What you share in therapy is confidential. All psychologists at Wholesome Psychology are registered with the College of Alberta Psychologists (CAP) and practise in accordance with the Canadian Psychological Association (CPA) Code of Ethics. Client information is protected under two pieces of Alberta legislation: the Health Information Act (HIA) and the Personal Information Protection Act (PIPA).

There are legal exceptions to confidentiality that your therapist will explain clearly during the first session:

• Risk of serious harm to yourself or others
• Suspected abuse or neglect of a child (mandatory reporting under Alberta law)
• A court order requiring disclosure

You are welcome to ask questions about confidentiality before sharing anything personal. Your therapist will review these limits as part of the consent process at the beginning of care.

Frequently Asked Questions

Do I have to describe what happened in detail?

No. You are always in control of what you share and when. ACT-informed therapy can focus on your present-day patterns, how you relate to difficult thoughts and feelings, and what you want to move toward. You do not need to provide a detailed account of past experiences to benefit from therapy. Your therapist will follow your lead.

Is what I share kept private?

Yes. What you discuss in therapy is confidential, with a small number of legal exceptions (risk of serious harm, suspected child abuse or neglect, or a court order). These limits are explained during the consent process. For more detail, see the Confidentiality and Privacy section above.

How many sessions will I need?

There is no fixed answer. Some people notice meaningful shifts within a few sessions. Others benefit from work that continues over several months. Some people find relief from just 2-3 sessions. Your therapist will check in with you regularly about progress and adjust the plan as needed.

What if the therapist is not the right fit?

Fit matters in therapy. If something does not feel right, that is important information, not a failure. The admin team can help you find a different clinician whose background or style may be better suited to your needs. New clients may access their first session at 50% off to help find the right therapeutic fit.

Can I access therapy online?

Yes. Virtual sessions are available across Alberta. They follow the same confidentiality standards as in-person sessions. Many people find virtual therapy to be a comfortable and practical option, particularly if travel or scheduling is a barrier.

What is the difference between a psychologist and a counsellor?

Registered Psychologists hold a graduate degree in psychology and are regulated by the College of Alberta Psychologists (CAP). Certified Canadian Counsellors (CCCs) hold relevant graduate or professional training and are certified by the Canadian Counselling and Psychotherapy Association (CCPA). Registered Social Workers are regulated by the Alberta College of Social Workers (ACSW). Mental Health Therapists also hold relevant graduate or professional training. All clinicians at Wholesome Psychology work within their scope of practice. Visit the Our Therapists page for individual profiles and credentials.

Do I need a referral?

No. You do not need a referral from a doctor to book a session at Wholesome Psychology. You can book directly through the online booking system or by calling 780-904-4880.

Meet Your Clinicians

Wholesome Psychology's team includes Registered Psychologists, Registered Provisional Psychologists, Registered Social Workers, Certified Canadian Counsellors, Mental Health Therapists, and Student Therapists. Registered Psychologists and Registered Provisional Psychologists are regulated by the College of Alberta Psychologists (CAP) and practise in accordance with its Standards of Practice. Registered Social Workers are regulated by the Alberta College of Social Workers (ACSW). Certified Canadian Counsellors (CCCs) are certified by the Canadian Counselling and Psychotherapy Association (CCPA). Provisional psychologists practise under the supervision of a senior registered psychologist.

Many clinicians on the team have training in ACT-informed approaches, mindfulness-based skills, and related modalities. To find a therapist whose background matches your needs, visit the Our Therapists page, use the Match with a Therapist tool, or call the admin team at 780-904-4880 for guidance.

Children and Youth

Wholesome Psychology offers counselling for children, adolescents, and young people. Research suggests that ACT may also be relevant for younger clients, particularly those experiencing anxiety and depressive symptoms (López-Pinar et al., 2025). Therapists working with younger clients use age-appropriate approaches and collaborate with caregivers to support the child's wellbeing. If you are a parent or caregiver considering therapy for a young person, the admin team can help you find a clinician with relevant experience.

Getting Started

If you are considering whether ACT-informed counselling might be relevant to what you are going through, you can take the next step in whichever way feels most comfortable:

• Book a session online
• Match with a therapist
• Call: 780-904-4880
• Email: info@wholesomepsychology.ca
• Learn more about the process on the Getting Started page

New clients may access their first session at 50% off to help find the right therapeutic fit.

Starting the conversation is enough.

References

• Canadian Mental Health Association. (2017).
  Mindfulness [Brochure]. https://www.cmha.ca/
• Ferreira, M. G., Mariano, L. I., Rezende, J. V., Caramelli, P., & Kishita, N. (2022). Effects of group Acceptance and Commitment Therapy (ACT) on anxiety and depressive symptoms in adults: A meta-analysis.
  Journal of Affective Disorders, 309, 297-308. https://doi.org/10.1016/j.jad.2022.04.134
• Fung, K. P.-L., Wong, J. P.-H., Steel, L., Lake, J., Bryce, K., & Lunsky, Y. (2021).
  Acceptance and commitment training (ACT) for family caregivers of people with developmental disabilities: Training manual. Centre for Addiction and Mental Health.
• Hughes, L. S., Clark, J., Colclough, J. A., Dale, E., & McMillan, D. (2017). Acceptance and Commitment Therapy (ACT) for chronic pain: A systematic review and meta-analyses.
  The Clinical Journal of Pain, 33(6), 552-568. https://doi.org/10.1097/AJP.0000000000000425
• López-Pinar, C., Lara-Merín, L., & Macías, J. (2025). Process of change and efficacy of acceptance and commitment therapy (ACT) for anxiety and depression symptoms in adolescents: A meta-analysis of randomized controlled trials.
  Journal of Affective Disorders, 368, 633-644. https://doi.org/10.1016/j.jad.2024.09.076
• Martinez-Calderon, J., García-Muñoz, C., Rufo-Barbero, C., Matias-Soto, J., & Cano-García, F. J. (2024). Acceptance and Commitment Therapy for chronic pain: An overview of systematic reviews with meta-analysis of randomized clinical trials.
  The Journal of Pain, 25(3), 595-617. https://doi.org/10.1016/j.jpain.2023.09.013
• Seshadri, A., Orth, S. S., Adaji, A., Singh, B., Clark, M. M., Frye, M. A., McGillivray, J., & Fuller-Tyszkiewicz, M. (2021). Mindfulness-based cognitive therapy, acceptance and commitment therapy, and positive psychotherapy for major depression.
  American Journal of Psychotherapy, 74(1), 4-12. https://doi.org/10.1176/appi.psychotherapy.20200006
• Wang, M., Liu, Q., Zhu, Z., Guo, X., Hu, X., & Cheng, L. (2024). Effectiveness of acceptance and commitment therapy in people with type 2 diabetes mellitus: A systematic review and meta-analysis.
  Worldviews on Evidence-Based Nursing, 21(4), 454-466. https://doi.org/10.1111/wvn.12719
• Zhang, Y., Ding, Y., Chen, X., Li, Y., Li, J., & Hu, X. (2023). Effectiveness of acceptance and commitment therapy on psychological flexibility, fatigue, sleep disturbance, and quality of life of patients with cancer: A meta-analysis of randomized controlled trials.
  Worldviews on Evidence-Based Nursing, 20(6), 582-592. https://doi.org/10.1111/wvn.12652