Counselling

Acceptance and Commitment Therapy (ACT) at Enroute Counselling Collective

Embrace, Accept, and Move Forward
Acceptance and Commitment Therapy, or ACT, is all about finding freedom from the inner struggles that often hold us back. Rather than trying to push away difficult thoughts or uncomfortable feelings, ACT encourages you to accept them as part of your experience. By facing these emotions openly, you’re empowered to act on what truly matters to you, living a life aligned with your values.

How ACT Works
In ACT, we start by looking at two main aspects: accepting what’s beyond your control and committing to actions that improve your life. Together, we’ll develop skills to manage challenging emotions, reframe unhelpful thoughts, and break down mental barriers. ACT guides you in clarifying your values—your core beliefs about who you want to be and how you want to interact with the world—and using them to motivate meaningful change. It’s about building psychological flexibility, a skill that lets you navigate life with resilience, no matter what comes your way.

Core Principles of ACT (What to Expect)

ACT is centred around six key processes that foster psychological flexibility, helping you manage difficult thoughts and feelings while focusing on what’s important:

Acceptance
Instead of struggling against painful emotions, ACT teaches you to create space for them. By allowing these feelings to be there without judgment, you build a gentler, more compassionate approach to yourself.

Cognitive Defusion
We often feel “stuck” in our thoughts, especially when they’re negative or critical. ACT helps you step back and view your thoughts as they are—just thoughts. Through simple exercises, you’ll learn to distance yourself from unhelpful beliefs and see them without letting them control you.

Contact with the Present Moment
ACT emphasizes mindfulness, focusing on the here and now. By training your attention on the present, you can engage fully in what’s happening around you, leaving behind past regrets and future worries.

The Observing Self
In ACT, we explore the concept of an ‘observing self,’ a part of you that notices your thoughts and feelings without getting lost in them. This awareness helps you connect with who you are beneath life’s external demands, giving you a stronger sense of self.

Values Clarification
Your values are the foundation for meaningful action. ACT encourages you to identify what truly matters—relationships, growth, compassion—and use these values as your compass in decision-making.

Committed Action
Taking steps aligned with your values is at the heart of ACT. Whether it’s engaging more deeply in relationships or pursuing a personal goal, ACT supports you in making choices that reflect who you want to be.

Who Can Benefit from ACT?

ACT can be beneficial for those who feel caught in cycles of stress, anxiety, or self-doubt. It is particularly effective for people dealing with chronic pain, depression, trauma, or life transitions. Whether you’re facing daily pressures or grappling with longer-term struggles, ACT offers a path to reclaim your life and make choices that align with your true self.

Results You Can Expect from ACT

With ACT, you’re building practical skills that go beyond symptom management. Over time, clients often experience less inner conflict, greater resilience, and more fulfilling relationships. As you embrace the present moment, honor your values, and act with intention, you’ll find that life opens up in new and meaningful ways.

ACT at Enroute Counselling is about helping you step into a life of purpose, presence, and self-compassion, empowering you to face challenges with a sense of strength and openness.

Understanding Intensive Short-Term Dynamic Psychotherapy (ISTDP) at Enroute Counselling Collective

A Path to Understanding and Relief
At Enroute Counselling, Intensive Short-Term Dynamic Psychotherapy (ISTDP) is more than a therapeutic technique; it’s a way to reach the core of challenging emotions that have been buried beneath the surface. By exploring the impact of past relationships and life experiences, ISTDP helps reveal the unconscious feelings that often shape the way we respond to life’s difficulties. When these feelings remain unexamined, they can lead to patterns of anxiety, self-doubt, or other emotional struggles that feel hard to escape.

Why Emotional Barriers Matter
Our deepest attachments—such as those with family, friends, or partners—can leave lasting emotional imprints. When these connections are disrupted by trauma or loss, unresolved emotions may begin to block our ability to fully experience life. Often, these buried feelings re-emerge later in life, masked as anxiety, tension, or physical discomfort. ISTDP works by helping you uncover these hidden emotions and letting go of old defenses, freeing you to live with more clarity and resilience.

How ISTDP Works

The Healing Process
Therapy begins with a shared understanding of how your mind and body react to blocked emotions. Through our work together, we’ll examine these reactions, gradually uncovering and processing the difficult emotions that may be affecting your day-to-day life. As we do, you’ll find relief from patterns that once felt unchangeable.

What to Expect in Therapy
ISTDP involves focused, direct exploration of your emotional experiences in a safe and supportive space. As we address these underlying emotions, you may notice immediate improvements in tension, anxiety, and physical symptoms. For some, one breakthrough session can lead to noticeable relief; for others, a series of sessions is key to building resilience and tolerating difficult feelings. Every step is tailored to meet your individual needs, ensuring that we work at a pace that feels both productive and supportive.

For Whom is ISTDP Effective?
ISTDP may be beneficial for those struggling with various issues, including:

- Persistent anxiety or depressive symptoms
- Physical symptoms that lack a clear medical cause
- Emotional stress related to relationships or life transitions
- Challenges in navigating high-stress or demanding professions, such as first responders or healthcare workers

If you’ve felt stuck, frustrated, or resistant to change despite previous therapy, ISTDP might offer the depth and focus you’re looking for.

Results You Can Expect from ISTDP

As difficult emotions come to the surface and are worked through, many people experience reduced anxiety and improved mental and physical well-being. With ISTDP, clients often find they can face situations that once felt overwhelming with new resilience. Relationships become less strained, self-confidence improves, and overall health and peace of mind are strengthened.

In short, ISTDP offers a path forward. Through our sessions, you’ll be able to move beyond old patterns and toward a life of greater freedom, connection, and emotional balance.