You’re lying awake at 2 AM, mind racing through tomorrow’s presentation, next month’s bills, and that awkward conversation from three weeks ago. Your brain feels like a browser with 47 tabs open, each one demanding immediate attention.
For Ottawa’s millennials, particularly women aged 25-40—this mental ping-pong has become the norm rather than the exception. Recent provincial data reveals that 39% of Ontario young adults experience moderate-to-serious psychological distress, with worry patterns that conventional cognitive-behavioural therapy (CBT) sometimes struggles to address.
Enter Acceptance and Commitment Therapy (ACT)—a different approach that challenges everything you’ve been told about managing anxiety. Instead of teaching you to challenge worrisome thoughts, ACT teaches you to unhook from them entirely.
Key Takeaways:
- Understanding ACT: Learn how cognitive defusion changes your relationship with anxious thoughts
- ACT vs CBT: Discover why millennials are choosing acceptance over analysis
- Practical Techniques: Master the “Leaves on a Stream” worry defusion exercise
- Cost & Access: Navigate Ottawa therapy pricing and insurance options
- Expert Care: Meet Jaime Kempster, RP (Q), your ACT specialist at Well Beings Counselling
What Is Acceptance and Commitment Therapy? The Science Behind Unhooking
Acceptance and Commitment Therapy operates on a provocative premise: your struggle with anxiety isn’t the problem, your struggle against anxiety is. This therapeutic approach, developed by psychologist Steven Hayes, recognizes that human suffering often stems from our attempts to control internal experiences that are, in fact, fundamentally uncontrollable.
ACT rests on six interconnected psychological processes, but we’ll focus on the one that changes everything for chronic worriers: cognitive defusion.
Cognitive Defusion: The Art of Unhooking
Traditional therapy teaches you to examine thoughts: “Is this worry realistic? What evidence supports it?” ACT takes a different route. Rather than analyzing content, it changes your relationship with thinking itself.
Consider this: when you think “I’m going to fail this presentation,” your mind treats this thought as a literal truth. Defusion techniques help you recognize this as simply “having the thought that I’m going to fail this presentation.” The difference? Psychological distance. The thought loses its grip when you see it for what it is—mental activity, not reality.
ACT vs CBT: Why Millennials Choose Acceptance Over Analysis
The Centre for Addiction and Mental Health (CAMH) positions CBT as the gold standard for anxiety disorders, and rightfully so; it’s effective for many people. But what happens when challenging thoughts feel like an exhausting mental tennis match you never win?
Comparing Approaches
CBT: Challenge and modify negative thoughts
ACT: Accept thoughts without believing or fighting them
CBT: Reduce symptoms and negative emotions
ACT: Increase psychological flexibility and values-based living
CBT: Problem to be solved
ACT: Natural human experience to be accepted
CBT: Analytical and structured
ACT: Experiential and metaphor-based
For millennials who’ve grown up analyzing everything—from social media metrics to career trajectories—ACT’s acceptance-based approach often feels refreshingly counter-cultural. Instead of adding another item to your mental to-do list (“challenge this thought”), ACT teaches you to step back from the mental chatter entirely.
Research specifically examining younger adult populations shows ACT’s particular appeal lies in its values-driven framework. Rather than focusing solely on symptom reduction, ACT asks: “What kind of person do you want to be? What matters most to you?” This resonates with a generation seeking meaning while also prioritizing mental health.
Step-by-Step Worry Defusion Exercise: The “Leaves on a Stream” Technique
Try This Now: Your 5-Minute Worry Detox
Step 1: Get Comfortable
Find a quiet spot and close your eyes. Take three deep breaths, allowing your body to settle.
Step 2: Visualize the Stream
Picture yourself sitting beside a gently flowing stream. Notice the water moving at its own pace—not rushed, not stagnant, just flowing.
Step 3: Notice Your Thoughts
As worries arise (and they will), imagine placing each thought on a leaf and watching it float downstream. Don’t judge the thoughts or try to make them disappear—place them on leaves and let the stream carry them away.
Step 4: Return to the Stream
When you notice yourself getting caught up in a particular worry, gently return your attention to the stream. Place that thought on another leaf.
Step 5: Practice Non-Attachment
Some leaves may move quickly, while others may get stuck momentarily. That’s normal. Your job isn’t to control the stream—it’s to observe without getting pulled in.
This technique works because it creates psychological distance between you and your worries. Instead of being trapped inside anxious thinking, you become the observer watching thoughts pass by. With practice, this shifts your identity from “someone who worries” to “someone who notices worry.”
Cost & Insurance: Making ACT Therapy Accessible in Ottawa
Let’s address the elephant in the room: the cost of therapy. OHIP does not cover most private psychotherapy services, meaning Ottawa residents typically rely on employer health benefits or pay out of pocket.
At Well Beings Counselling in Ottawa, therapy sessions range from $170 to $255. Most employer health plans cover 80%-100% of therapy costs, up to annual limits ranging from $500 to $2000. Coverage typically includes services from registered psychotherapists (RP), registered social workers (RSW), and psychologists. Always verify your specific plan details, as coverage varies significantly between providers.
Alternative Options
- Ontario Structured Psychotherapy Program: Free, short-term CBT for depression and anxiety through self-referral
- Sliding Scale Fees: Many Ottawa therapists offer income-based pricing
- University Training Clinics: Reduced-cost services with supervised graduate students
The key is finding a balance between accessibility and quality care. ACT therapy typically requires 12-20 sessions for lasting change, making insurance coverage or sliding scale options essential for many clients.
Meet Jaime Kempster, RP (Q): Your ACT-Trained Anxiety Specialist in Downtown Ottawa
At Well Beings Counselling’s downtown Ottawa clinic, Jaime Kempster, RP (Q) brings a person-centred and integrative approach to anxiety therapy that emphasises your role as the expert of your own life.
“You are the expert of your life, and I am equipped with the tools and resources to support you through the therapeutic process,” explains Jaime, whose philosophy perfectly aligns with ACT’s values-driven framework.
Jaime specializes in Acceptance and Commitment Therapy (ACT), combining it with other evidence-based approaches, including Psychodynamic therapy, Emotion-Focused therapy, Humanistic approaches, and Internal Family Systems (IFS). This integrative approach ensures that your therapy experience is tailored to your unique needs and circumstances.
Areas of Specialization:
- Anxiety disorders and chronic worry patterns
- Depression and mood concerns
- Grief & Loss processing
- Trauma-informed care
- Life Transitions and Major Changes
- Interpersonal Issues and Relationship Challenges
- Coping Skills development
- LGBTQ2S+ Issues and Identity Exploration
- School and academic pressures
Therapeutic Approaches Used:
- Acceptance and Commitment Therapy (ACT) – Primary focus for anxiety and worry
- Psychodynamic – Exploring unconscious patterns
- Emotion Focused – Processing and regulating emotions
- Internal Family Systems (IFS) – Understanding different parts of yourself
- Person-centred – You lead, she supports
- Culturally Sensitive – Honouring your background and identity
Jaime works with both teens and adults, bringing an empathic and nonjudgmental lens to every session. Her approach recognizes that reaching out for help can feel overwhelming, which is why she prioritizes creating a safe, supportive environment where genuine healing can occur.
“I understand that reaching out for help can be challenging. Your time with me will be met with genuine respect as I take your trust in me seriously. I am honoured to be able to work so closely with people who are seeking emotional healing and change.” – Jaime Kempster, RP (Q)
Ready to Unhook from Worry?
Book your initial consultation at Well Beings Counselling’s downtown Ottawa clinic to explore how ACT techniques can transform your relationship with anxiety.
Visit: wellbeingscounselling.ca/psychotherapy/clinic-locations/ottawa-ontario/ to learn more about our Ottawa services
Learn about Jaime: wellbeingscounselling.ca/jaime-kempster/ to explore her background and approach
Book Online: Use Well Beings Counselling’s secure online booking system to schedule your appointment
Frequently Asked Questions (FAQs)
How long does ACT therapy take to work?
Most clients notice initial shifts in their relationship with anxiety within 4-6 sessions. Significant, lasting change typically occurs within 12-20 sessions, though this varies based on individual circumstances and goals.
Does OHIP in Ontario cover ACT?
No, OHIP does not cover private psychotherapy services, including ACT. However, Well Beings Counselling’s psychotherapy services are covered by many insurance providers in Canada. Coverage depends on your specific plan, so check with your insurance company to confirm if registered psychotherapists are included in your benefits.
What’s the difference between worry and anxiety?
Worry typically involves specific thoughts about future problems, while anxiety encompasses both physical sensations (racing heart, muscle tension) and emotional responses. ACT addresses both components by changing your relationship with the entire experience.
Can I do ACT therapy online from Ottawa?
Yes, Well Beings Counselling offers secure online counselling sessions alongside in-person appointments at their downtown Ottawa clinic. Virtual therapy enables you to connect with registered psychotherapists from the comfort of your own home, utilizing evidence-based approaches, including Acceptance and Commitment Therapy (ACT).
How do I know if ACT is right for me?
ACT works well for people who find traditional “challenge your thoughts” approaches exhausting or ineffective. If you’re tired of fighting anxiety and want to learn acceptance-based coping strategies, ACT might be a good fit. Jaime’s integrative approach allows her to tailor the therapy to what works best for you.
What does a typical therapy session involve?
A typical psychotherapy session involves a conversation between you and your therapist in a confidential setting, focusing on your emotional well-being and mental health challenges. Jaime listens actively, asks guided questions, and employs evidence-based approaches, such as ACT, to help you develop coping strategies and emotional resilience.
Resources
Local Ottawa Mental Health Support
Services: Inpatient and outpatient mental health care
Prompt Care Clinic: Quick access to specialized mental health care
Free, evidence-based psychotherapy for mood and anxiety disorders
Self-referral available, 15-week transdiagnostic group programs
Student mental health resources
Therapy referrals and support services
Student mental health support
Crisis intervention and ongoing counselling
Professional Organisations
Find a registered psychotherapist directory
Professional standards and complaint processes
Evidence-based treatment guidelines
Professional resources and training
Insurance and Financial Support
Coverage limitations for psychotherapy services
Check with your employer for available mental health benefits
Often includes 3-8 free counselling sessions annually
Educational Resources
Research updates and ACT resources
Professional training and certification information
Mental health information and treatment guidelines
Anxiety disorder resources and self-help tools
Book by Steven C. Hayes, Kirk D. Strosahl, and Kelly G. Wilson
Foundational text on ACT principles and techniques
Privacy Note: All client information is protected under PHIPA (Personal Health Information Protection Act). Names and identifying details in testimonials have been changed to protect client confidentiality.
References:
- Statistics Canada. (2024). Mental health indicators by age group and sex, Canada and provinces
- Ontario Ministry of Health. (2024). Mental health statistics for young adults
- Martinez, R., & Chen, L. (2025). Meta-analysis of acceptance and commitment therapy effectiveness
- Centre for Addiction and Mental Health. (2024). Anxiety disorders treatment guidelines
- Well Beings Counselling. (2024). Jaime Kempster’s therapist profile and background
Visit Our Ottawa Counselling Clinic
Our Ottawa location provides a warm, compassionate environment for your counselling journey. We’re centrally located for easy access from all parts of the city.
Location & Hours
Address:
#342 – 116 Albert St, Ottawa, ON K1P 5G3
Hours:
Monday – Friday: 8:00 AM – 8:00 PM
Saturday: 8:00 AM – 8:00 PM
Sunday: Closed
Phone: (604) 337-1023
Both in-person and virtual appointments are available to accommodate your needs and preferences.
Begin Your Healing Journey Today
Taking the first step toward healing can feel overwhelming. Our compassionate team is here to guide you through the process with expertise and understanding.
Ready to connect with a anxiety therapist in Ottawa?
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Pareen Sehat MC, RCC
Pareen’s career began in Behaviour Therapy, this is where she developed a passion for Cognitive Behavioural Therapy approaches. Following a Bachelor of Arts with a major in Psychology she pursued a Master of Counselling. Pareen is a Registered Clinical Counsellor (RCC) with the BC Association of Clinical Counsellors. She specializes in CBT and Lifespan Integrations approaches to anxiety and trauma. She has been published on major online publications such as - Yahoo, MSN, AskMen, PsychCentral, Best Life Online, and more.
