Feeling Stuck? We can help

In today's fast-paced world, many people find themselves feeling stuck — disconnected from what really matters to them. Despite being busy, they feel unfulfilled. Acceptance and Commitment Therapy (ACT), a modern, evidence-based form of psychotherapy, offers a powerful solution by helping individuals reconnect with their core values and take meaningful action.

At Mend Psychology in Bridgeland, Calgary, our clinicians use ACT to support clients in cultivating greater psychological flexibility — not by avoiding pain, but by learning how to live more fully and intentionally, even in the face of challenges.

What Is Acceptance and Commitment Therapy?

ACT is a type of cognitive-behavioural therapy that emphasizes acceptance, mindfulness, and values-driven behavior. Rather than trying to eliminate distressing thoughts or emotions, ACT helps individuals:

• Accept what is outside of their control

• Commit to actions that align with their values

• Increase psychological flexibility

Developed by Dr. Steven Hayes and colleagues, ACT is backed by over 900 randomized controlled trials demonstrating its effectiveness for a wide range of issues, including depression, anxiety, trauma, chronic pain, and burnout.

The Power of Values: Why They Matter for Mental Health

Values are the deeply held principles that give life meaning. Unlike goals, which are finite, values are ongoing and directional — like a compass guiding your decisions, relationships, and habits.

Examples of values include:

• Connection

• Growth

• Compassion

• Integrity

• Creativity

• Freedom

In ACT, acting in alignment with values is linked to greater resilience, life satisfaction, and mental well-being. When people live in ways that reflect their authentic values, they experience a greater sense of purpose — even if life remains difficult at times.

📊 A 2022 study published in Behavior Therapy found that individuals who took daily actions consistent with their values reported a 24% increase in psychological well-being over 8 weeks.

Values vs. Avoidance: A Common Mental Health Trap

Many mental health challenges are maintained or worsened by experiential avoidance — the tendency to escape or suppress uncomfortable thoughts, emotions, or memories. While this might provide short-term relief, it often leads people further away from what truly matters to them.

ACT teaches clients to notice these avoidance patterns and instead choose behaviors that reflect their values, even if those actions involve discomfort. For example:

• Someone with social anxiety might still attend a friend’s birthday, not to eliminate anxiety, but to honor the value of connection.

• A person dealing with depression might get out of bed and go for a walk, driven by the value of health or self-respect, rather than waiting to “feel motivated.”

What Acting on Your Values Looks Like in Practice

At our Calgary clinic, ACT-based therapy sessions often involve:

• Values clarification exercises to explore what matters most

• Mindfulness skills to create space between thoughts and actions

• Committed action plans that translate values into real-world behavior

One effective tool is the Values Compass, where clients identify key life areas (relationships, work, health, spirituality, etc.) and explore how to take small steps that move them closer to alignment.

✅ Even one values-based action per day can begin to shift momentum and improve mental clarity, motivation, and emotional regulation.

Why Choose ACT Therapy in Calgary?

Acceptance and Commitment Therapy is a flexible, client-centered approach that works across cultures and age groups. At Mend Psychology, our ACT-trained psychologists tailor the process to fit each person’s needs, goals, and background — whether you're facing anxiety, burnout, trauma, or simply feeling lost.

Take the First Step Toward a More Meaningful Life

If you feel like you’ve lost touch with your purpose or you're constantly reacting rather than living intentionally, ACT can help. By working with one of our psychologists, you can begin to take actions aligned with your values — even in the presence of anxiety, sadness, or uncertainty.

📍 Serving Calgary, AB and surrounding communities, Mend Psychology offers in-person and virtual therapy options.

🗓️ Book a consultation today to explore how Acceptance and Commitment Therapy can support your mental health journey.