Our Acceptance & Commitment Therapy (ACT) Services

Step 1: Initial Contact & Getting Started with Acceptance & Commitment Therapy

Welcome to Turning Tides Counselling & Life Coaching. We're glad you're considering therapy as a step toward meaningful change. This first step is about connection, understanding your needs, and exploring whether our approach is right for you.

What is Acceptance & Commitment Therapy?

Acceptance & Commitment Therapy, or ACT, is an evidence-based approach that helps you build a meaningful life even when difficult thoughts and feelings show up. Rather than trying to eliminate pain or struggle, ACT teaches you to develop flexibility around these experiences while staying connected to what truly matters to you.

At Turning Tides, our Registered Therapeutic Counsellor uses ACT alongside other therapeutic approaches including Internal Family Systems, somatic techniques, and cognitive behavioural methods. This means your care is tailored specifically to your unique situation and goals.

How to Begin

Starting therapy is straightforward. You have several ways to reach us.

• Phone: Call us at 778-321-6058 to speak with someone directly
• Email: Send a message to info@turningtidestoday.com
• Online Booking: Schedule your free consultation through our booking platform at https://www.colib.io/booking/turning-tides-coaching-counselling

Whichever method you choose, you'll be treated with warmth and respect from the moment you make contact.

Your Free 20-Minute Consultation

Every new client starts with a complimentary 20-minute consultation. This brief conversation lets you and Kotone get to know each other. You'll have a chance to share what's brought you to therapy, ask questions about how ACT works, and discuss whether this approach feels like a good fit for you.

There's no pressure during this conversation. It's simply an opportunity to explore whether working together makes sense.

What to Expect

During your consultation, you can expect:

• A warm, non-judgmental welcome
• Time to share what's on your mind without rushing
• Clear explanation of how ACT works and what therapy might look like
• Discussion of how we can tailor our approach to your specific goals
• Information about session length, frequency, and how we work together
• Answers to any questions you have about the process
• Next steps if you decide to move forward

Frequently Asked Questions

Is therapy really confidential?

Yes. Everything you share in our sessions is confidential and protected by law. The only exceptions are situations involving immediate danger to yourself or others, or when a court orders disclosure. We'll discuss these limits during your first session so you know exactly how your privacy is protected.

What if I'm nervous about therapy?

Nervousness is completely normal. Many people feel uncertain before their first session. That's actually a sign you're taking your wellbeing seriously. Our role is to create a space where you feel safe enough to be yourself. We move at your pace, and you're always in control of what you share.

How long does therapy typically take?

This varies from person to person. Some people benefit from a few months of focused work. Others prefer longer-term support. During your consultation and early sessions, we'll talk about realistic timelines based on your goals. You're never locked into any commitment.

Can I do therapy online, or do I need to come in person?

We offer online sessions, which means you can access therapy from wherever you are in British Columbia or beyond. Online therapy is just as effective as in-person work for many people. You'll have a secure, private video connection with your counsellor.

What if I'm not sure ACT is right for me?

That's what the consultation is for. We'll explain how ACT works and whether it aligns with what you're looking for. If you decide it's not the right fit, we can discuss other approaches or refer you to someone who might be a better match. Your comfort matters most.

How much does therapy cost?

Individual sessions are affordable and accessible. We also offer a sliding scale option for those who need it. Coverage may be available through your insurance provider, including Canada Life, Green Shield Canada, Manulife, SunLife, and Pacific Blue Cross, depending on your individual policy. We can discuss payment options during your consultation.

What if I have a crisis or emergency?

If you're in immediate danger or having thoughts of harming yourself, please contact emergency services or a crisis line right away. We can provide you with local resources during your consultation. Between sessions, we're available for email support if you need to reach out.

Do I need a referral from my doctor?

No referral is necessary. You can contact us directly to start the process. If you'd like your doctor to know you're in therapy, we can help coordinate that communication with your permission.

What makes Turning Tides different?

Our approach is grounded in care informed by trauma research. We work with Internal Family Systems, somatic techniques, and other evidence-based methods tailored to your needs. We serve clients across all of British Columbia, from Vancouver to Victoria, Kelowna to Prince George, and beyond. Whether you're navigating complex trauma, relationship challenges, life transitions, or simply wanting to live more meaningfully, we're here to support you.

Next Steps After Your Consultation

If you decide to move forward, we'll schedule your first full session. Standard sessions are 50 minutes long. During that first session, we'll explore your situation more deeply, talk about your values and what matters most to you, and begin building your personalised therapy plan together.

You'll also learn about what happens between sessions and how we stay connected to your progress. We believe therapy works best when it's a true collaboration, so your voice and preferences shape everything we do.

Service Areas We Serve

Our services are available across all of British Columbia. We proudly serve Metro Vancouver and surrounding areas including Vancouver, Burnaby, Surrey, Richmond, Coquitlam, North Vancouver, New Westminster, Langley, Delta, Maple Ridge, Pitt Meadows, and Port Moody. We also reach Vancouver Island communities like Victoria, Nanaimo, Tofino, Courtenay, and Parksville. Our online sessions extend to the Fraser Valley, Interior BC including Kelowna, Kamloops, Penticton, and Vernon, Northern BC including Prince George, Fort St. John, Terrace, and Smithers, the Kootenays, the Sea-to-Sky Corridor, and remote areas throughout the province. We also offer international online services.

Ready to Get Started?

Reaching out is the hardest step. Once you do, everything else becomes easier. We're ready to listen and support you.

Contact us today:

• Phone: 778-321-6058
• Email: info@turningtidestoday.com
• Online Booking: https://www.colib.io/booking/turning-tides-coaching-counselling

You can also visit our website at www.turningtidestoday.com to learn more about our services and approach.

A Final Thought

Taking the step to seek support shows courage and self-awareness. Whether you're dealing with past pain, present challenges, or simply wanting to live more fully aligned with your values, therapy can help. We're honoured you're considering Turning Tides as part of your journey.

Your first conversation with us costs nothing and commits you to nothing. It's simply an opportunity to explore what's possible when you have professional support on your side.

Step 2: Getting to Know You and Setting Your Direction

Welcome to the second step of your journey with us. This is where we really begin to understand what brings you here and what you hope to achieve. Think of this phase as the foundation for everything that follows. We'll spend time getting to know you, exploring what matters most to you, and creating a roadmap together.

What Happens in Your First Sessions

Your first session with us is about connection and discovery. Kotone will create a warm, welcoming space where you can share at your own pace. There's no pressure to have everything figured out or to know exactly what you want to say. Many people find that the words come naturally once they feel safe.

During these initial meetings, we'll explore:

• What brought you to counselling right now
• Your personal history and what has shaped you
• The challenges you're facing and how they're affecting your life
• Your hopes for what could be different
• What truly matters to you in life, relationships, and your future

Each session is 50 minutes long, giving us plenty of time to talk without feeling rushed. Whether you choose to meet online or prefer another format, the focus remains the same: understanding you as a whole person.

Our Intake and Discovery Process

As we get to know each other, we use a collaborative approach to understand your situation more fully. This isn't about filling out lengthy forms or answering clinical questions. Instead, we have thoughtful conversations that help us both see the bigger picture.

We might explore:

• Patterns in how you respond to difficult emotions or situations
• Times when you've felt most like yourself and most alive
• What gets in the way of living the life you want
• Your strengths and the resources you already have within you
• How past experiences continue to influence you today

If you're working with us for Acceptance and Commitment Therapy (ACT), we'll also spend time understanding your values. This is central to ACT. We help you identify what genuinely matters to you, separate from what you think should matter or what others expect. This clarity becomes your compass throughout therapy.

What to Bring and How to Prepare

You don't need to prepare extensively, but here are some things that help:

• A quiet, private space where you can talk openly (especially important for online sessions)
• Any relevant medical or mental health history you're comfortable sharing
• A list of current medications, if applicable
• Insurance information, if you plan to claim sessions
• A notebook if you like to jot down thoughts or questions beforehand
• An open mind and willingness to be honest about what you're experiencing

That's truly all you need. We'll handle the rest together.

Understanding Our Approach to Getting to Know You

Our approach is grounded in care informed by trauma research. This means we understand that many people have experienced difficult things, and we create space for that reality. We don't rush. We don't push. We meet you where you are.

We use several methods to understand your situation more clearly:

• Reflective conversations where we explore your experiences, patterns, and what matters most to you
• Values clarification exercises that help you identify your core values and life directions
• Strength-based reflections that highlight the resilience and resources you already possess
• Collaborative goal setting where we work together to define what success looks like for you
• Progress check-ins throughout your time with us to ensure therapy is moving in the right direction

These aren't tests or evaluations. They're tools we use to understand you better and to help you understand yourself more clearly.

Setting Goals That Matter to You

Goal setting is a collaborative process. We don't tell you what your goals should be. Instead, we help you discover what you actually want for your life.

Your goals might include:

• Healing from past trauma or difficult experiences
• Building healthier relationships
• Developing greater emotional resilience
• Finding clarity about your life direction
• Learning to manage anxiety, grief, or other challenging emotions
• Discovering your authentic self and living more authentically
• Improving self-esteem and self-compassion

We'll refine these goals together, making sure they feel meaningful and achievable. Good goals are specific enough to guide your work but flexible enough to evolve as you grow.

Addressing Common Concerns About This Phase

Will I have to relive my trauma? No. We move at your pace. You're always in control of how much you share and when. We never force you to discuss anything before you're ready.

What if I don't know what I want? That's completely normal. Many people come to counselling without clear answers. That's what we're here for. We'll explore together, and clarity often emerges through conversation.

Is everything I share confidential? Yes, with very limited exceptions. We maintain strict confidentiality. The only times we might need to break confidentiality are if there's immediate danger to you or someone else, or if a child is being abused. We'll always be transparent about these boundaries.

What if I don't feel comfortable with Kotone? The therapeutic relationship matters. If you don't feel a good fit, we can discuss this openly. Your comfort and trust are essential.

How long does this phase take? Typically, the first two to three sessions focus on getting to know you and setting your direction. However, this varies. Some people need more time, and that's perfectly fine.

Insurance and Payment Information

We accept major insurance providers including Canada Life, Green Shield Canada, Manulife, SunLife, and Pacific Blue Cross. Coverage may be available based on your individual policy with your provider.

We offer affordable session rates with sliding scale options available. Payment is due at the time of your session via credit card or Interac transfer.

If you have insurance coverage, we can provide you with receipts to submit for reimbursement. We encourage you to verify your coverage with your insurance provider before your first session.

What Happens Next

Once we've completed this initial phase and you feel ready, we'll move into Step 3 of your journey. You'll have a clear understanding of what therapy will look like, what we're working towards together, and how we'll measure progress.

This foundation we build in Step 2 becomes the bedrock for meaningful, lasting change.

Ready to Begin?

If you're ready to take this step, we'd love to meet you. Our free 20-minute consultation is a chance to ask questions, discuss your needs, and see if we're a good fit for each other.

Book your consultation today through our online booking platform:

Schedule Your Free 20-Minute Consultation

You can also reach us directly:

• Email: info@turningtidestoday.com
• Phone: 778-321-6058
• Website: www.turningtidestoday.com

We're here to support you. Your journey towards healing and meaningful change starts with a single conversation.

Step 3: Active Treatment & Skill Building

Welcome to the heart of your healing journey. Step 3 is where the real transformation happens. You've clarified your values and committed to change. Now we work together to build the skills and practices that help you live according to what matters most, even when difficult emotions or thoughts show up.

What Happens in Your Sessions

Each 50-minute session follows a rhythm designed to support your progress. We begin by checking in on how you've been since we last met. What's been on your mind? What challenges have you faced? What moments of clarity or strength have you noticed?

From there, we dive into the work. In Acceptance and Commitment Therapy, we focus on six core areas that build psychological flexibility. This means developing the ability to stay present with difficult feelings while moving toward what truly matters to you.

Your Session Structure

• Opening Check-In (5-10 minutes) - We connect and understand what's happening in your life right now
• Skill Practice (20-30 minutes) - We work together on specific techniques tailored to your needs
• Experiential Exercises (10-15 minutes) - You experience the techniques directly, not just talk about them
• Committed Action Planning (5-10 minutes) - We identify concrete steps aligned with your values
• Closing Reflection (5 minutes) - We summarise what you're taking forward and what to practise

The Therapeutic Techniques We Use Together

Our approach draws from several evidence-based methods. The foundation is Internal Family Systems work, which helps you understand different parts of yourself and how they interact. We combine this with somatic experiencing, which recognises that trauma and difficult emotions live in your body as well as your mind.

We also use polyvagal-informed approaches to help regulate your nervous system, cognitive behavioural techniques to shift unhelpful thinking patterns, and acceptance and commitment strategies to help you move forward even when anxiety or sadness is present.

What makes this different from other therapies is the emphasis on acceptance rather than fighting your feelings. You're not trying to eliminate anxiety or sadness. Instead, you're learning to have these feelings while still doing what matters to you.

Core Therapeutic Activities

• Mindfulness Practices - Learning to notice thoughts and feelings without judgment, creating space between what you experience and how you respond
• Values Clarification Work - Deepening your understanding of what truly matters in relationships, work, health, personal growth, and other life areas
• Cognitive Defusion Exercises - Developing distance from unhelpful thoughts so they have less power over your choices
• Acceptance Techniques - Making room for difficult emotions rather than struggling against them
• Grounding and Nervous System Work - Helping your body feel safer, especially important if you've experienced trauma
• Committed Action Planning - Setting meaningful goals and taking steps toward them, even when it feels uncomfortable

Your Homework and Between-Session Practice

The work you do between sessions is where real change takes root. Therapy isn't something that happens only in our 50-minute meetings. It's something you live and practise every day.

We'll assign homework that feels manageable and meaningful to you. This isn't busywork. Every practice has a purpose.

What Your Practice Might Include

• Daily Mindfulness - Spending 5 to 10 minutes each day noticing your breath, your body, or your surroundings without trying to change anything. This builds your capacity to stay present
• Values Journaling - Writing about what matters most to you and how your daily actions align with those values. This keeps you connected to your 'why'
• Thought Observation - Noticing unhelpful thoughts and practising the defusion techniques we've learned together, like observing thoughts as passing clouds rather than facts
• Acceptance Experiments - Deliberately allowing yourself to feel uncomfortable emotions in small, safe ways while continuing to do something meaningful
• Behavioural Activation - Taking small steps toward your values, even when motivation is low or anxiety is high
• Grounding Exercises - Using sensory techniques to help your nervous system feel safer when you're triggered or overwhelmed
• Reflective Tracking - Noting moments when you practised these skills and what you noticed about the results

We'll work together to make sure your homework fits your life. If something isn't working, we adjust it. This is collaborative. You're not following orders. You're building a practice that serves you.

How We Track Your Progress

Progress isn't always linear, and that's okay. We track your movement in several ways, always focusing on what matters most to you.

At the beginning of each session, we check in on how you've been managing. We notice changes in your mood, your ability to handle difficult situations, and how often you're taking actions aligned with your values. We listen to your reflections on the homework and what you've learned about yourself.

We also pay attention to subtle shifts. Are you noticing thoughts without getting caught in them? Are you staying present with anxiety instead of avoiding situations? Are you moving toward what matters even when it's hard? These are the real markers of progress.

Between sessions, you'll receive a follow-up email from us. This isn't a formal assessment. It's a brief note reflecting on what we discussed, reminding you of the techniques we practised, and encouraging you as you move forward. You can reply with questions, insights, or challenges you're facing. This keeps the connection alive between our meetings.

What We're Looking For

• Increased awareness of your thoughts and feelings without judgment
• Greater willingness to experience discomfort while pursuing meaningful goals
• More frequent actions aligned with your core values
• Improved ability to regulate your nervous system when triggered
• Deeper understanding of different parts of yourself and how they work together
• Reduced struggle against difficult emotions, replaced with acceptance and forward movement
• Stronger sense of agency and choice in your life

The Pace of Your Healing

Most clients work through Step 3 over 8 to 16 sessions, though this varies. Some people move faster. Others need more time. There's no rush. Healing isn't a race.

We typically meet weekly or every other week, depending on what feels right for you. This rhythm allows you to practise between sessions and return with real experiences to discuss.

What Makes This Different

This isn't about becoming perfect or eliminating all difficult feelings. It's about developing flexibility. It's about learning that you can feel anxious and still show up for your relationships. You can feel sad and still pursue your goals. You can doubt yourself and still take meaningful action.

Our approach is grounded in care informed by trauma research. If you've experienced trauma, we move at a pace that feels safe. We never push you beyond what you can handle. We build your window of tolerance gradually, helping your nervous system learn that you're safe now.

We also recognise your strengths. You've survived difficult things. You've shown up. You're here, doing this work. That takes courage. We build on that foundation.

Ready to Begin?

Step 3 is where commitment becomes action. Where values become lived experience. Where you discover that you're more capable and resilient than you thought.

Our Acceptance and Commitment Therapy services are available across British Columbia, including Vancouver, Victoria, Kelowna, Kamloops, and communities throughout the province. We offer online sessions that work with your schedule and your life.

If you're ready to build the skills that help you live according to what matters most, we're here to support you.

Book your first session today through our online booking platform. Or if you'd like to explore whether this approach is right for you, we offer a free 20-minute consultation where we can discuss your needs and answer your questions.

Book Your Session Now

Our trauma informed counselling services serving Vancouver, Victoria, Kelowna, and all of British Columbia are designed to meet you where you are and support your journey toward healing and meaningful living.

Step 4: Completion & Ongoing Support

You've reached an important milestone. This final step of your Acceptance and Commitment Therapy journey focuses on recognising your progress, preparing for independence, and establishing the support systems that will sustain your growth long after our sessions together conclude.

Evaluating Your Progress

As we move toward completion, we take time to reflect on the distance you've travelled. This isn't about perfection. It's about noticing the shifts in how you relate to difficult thoughts and feelings, the ways you've recommitted to what matters most, and the resilience you've built along the way.

Together, we'll explore several key areas:

• Your ability to observe thoughts and emotions without being controlled by them
• The clarity you've gained about your core values and what gives your life meaning
• Your willingness to take meaningful action, even when discomfort shows up
• The relationships and activities that now feel more aligned with who you want to be
• Your confidence in using the skills and insights you've developed

We may reflect on these areas through conversation, through noticing changes you've experienced in daily life, or through reviewing the progress you've made since beginning therapy. There's no formal test or checklist. Instead, we simply notice what's different, what feels more possible, and where you've grown.

Signs You're Ready for Completion

Readiness looks different for everyone. You might notice you're ready when:

• You feel confident using the tools and approaches we've explored, even without weekly guidance
• You're taking action toward your values more consistently, despite discomfort
• You're experiencing fewer moments where difficult emotions completely derail you
• You understand your patterns more clearly and can respond to them with more flexibility
• You feel equipped to navigate future challenges using what you've learned
• Your symptoms of anxiety, trauma responses, or emotional overwhelm have noticeably decreased
• You're ready to trust yourself more and rely less on weekly sessions

Completion doesn't mean you've 'fixed' everything. It means you've developed the awareness, skills, and commitment to continue your healing journey independently.

Maintenance Strategies for Long-Term Success

The work you do after therapy ends is just as important as the work we do together. Here's how to maintain and build on your progress:

Daily Practices

• Mindfulness and Acceptance: Continue noticing your thoughts and feelings without judgment. When difficult emotions arise, pause and remember that you can observe them without needing to fight or avoid them.
• Values Check-Ins: Regularly ask yourself: Am I living in line with what matters most to me? If not, what small step can I take today to move closer to my values?
• Committed Action: Keep taking action toward your goals and values, even when it feels uncomfortable. This is how psychological flexibility becomes a way of life.

Weekly Reflections

• Set aside time each week to reflect on moments when you used the skills we've developed
• Notice areas where you're still struggling and gently explore what values might be calling you forward
• Celebrate the small wins, the moments of courage, the times you chose your values over avoidance

Building Your Support Network

Healing doesn't happen in isolation. Our trauma informed care approach recognises the power of connection.

• Consider joining one of our ongoing support groups, such as our CPTSD support community, where you can share experiences with others on similar journeys
• Participate in our group therapy book club, an affordable way to continue learning about trauma, healing, and personal growth while connecting with others
• Share what you've learned with trusted friends or family members who support your growth
• Stay connected to communities that align with your values

Managing Setbacks

Progress isn't linear. You may have moments when old patterns resurface or when life stress triggers familiar responses. This is completely normal and doesn't mean you've failed.

• When setbacks occur, remember the skills you've learned: notice what's happening, reconnect with your values, and take one small step forward
• Be compassionate with yourself. Healing is a journey, not a destination
• If you find yourself struggling significantly, reaching out for support is a sign of strength, not weakness

Ongoing Support Options

Completion of your regular therapy doesn't mean the door closes. Our trauma informed counselling services in Vancouver and across British Columbia remain available to you in several ways:

Booster Sessions

Many clients find value in occasional check-in sessions, perhaps quarterly or when life transitions occur. These brief sessions help you reconnect with your progress, address new challenges, and recommit to your values. Our registered therapeutic counsellor remains available for these conversations whenever you need them.

Group Opportunities

Our CPTSD support group and group therapy book club continue to meet regularly. These communities provide ongoing connection, learning, and mutual support. You can join at any time, whether you're currently in individual therapy or maintaining your progress independently.

Between-Session Email Support

If you have questions or need brief guidance between sessions, you can reach out via email. While this isn't a replacement for therapy, it helps bridge moments when you need a gentle reminder or clarification on the approaches we've explored together.

Crisis Support

If you experience a mental health crisis, we have resources and referrals available. Please reach out immediately, or contact emergency services if you're in immediate danger.

Celebrating Your Growth

Before we close, let's acknowledge what you've accomplished. You've shown up for yourself. You've faced difficult emotions with courage. You've recommitted to your values even when it felt hard. You've built skills that will serve you for the rest of your life.

This is significant. This matters.

The acceptance and commitment work you've done isn't something you leave behind when therapy ends. It becomes part of who you are. It shapes how you move through the world, how you relate to challenges, and how you show up for the people and purposes that matter most.

Moving Forward

As you step into this next chapter, remember:

• You have the tools you need
• You know your values and what matters most
• You've proven you can take committed action, even in the face of discomfort
• Support is available whenever you need it
• Your healing journey continues, and you're more than capable of navigating it

Our trauma informed care approach at Turning Tides Counselling and Life Coaching serving Vancouver, British Columbia, and beyond is rooted in the belief that you have everything within you to live a meaningful, values-driven life. We've simply helped you access what was already there.

Ready to Begin or Continue Your Journey?

Whether you're completing your current therapy, considering booster sessions, or interested in joining one of our ongoing support communities, we're here to support you.

Book your next step through our online booking platform:

Schedule Your Session

You can also reach us directly:

• Email: info@turningtidestoday.com
• Phone: 778-321-6058
• Website: www.turningtidestoday.com

Our registered therapeutic counsellor and the entire Turning Tides team remain committed to your ongoing growth and wellbeing. Your journey doesn't end here. It evolves, deepens, and continues to unfold in ways that honour who you are and what matters most to you.