Acceptance and Commitment Therapy (ACT): How It Can Help You Heal

CBT and Attachment
Written By Dr. Sheila Vidal

Acceptance and Commitment Therapy (ACT) is a transformative, evidence-based therapeutic approach that empowers you to navigate life's emotional challenges more effectively. As a therapist specializing in trauma-informed care and ACT, I’ve successfully guided many clients toward significant emotional breakthroughs, fostering resilience and lasting positive change.

Two people stretching together outdoors, representing committed action and resilience—core principles of Acceptance and Commitment Therapy (ACT).

Photo by Kampus Production via Pexels.

What is Acceptance and Commitment Therapy (ACT)?

ACT is a psychological intervention rooted in cognitive behavioral therapy (CBT), combining mindfulness techniques with practical strategies to help individuals accept challenging thoughts and emotions rather than fight or deny them. Developed by psychologist Steven Hayes, ACT encourages people to commit to actions aligned with their personal values, even when faced with emotional, cognitive, and even physical distress.

How Does ACT Work?

ACT involves six core processes aimed at fostering psychological flexibility:

  1. Acceptance:

    Rather than resisting uncomfortable feelings, ACT teaches acceptance—experiencing emotions without judgment or immediate reaction.

  2. Cognitive Defusion:

    Cognitive defusion helps you step back from negative thoughts, observing them without becoming entangled or overwhelmed by them.

  3. Being Present:

    Mindfulness is central in ACT. Through exercises and techniques, you’ll learn to ground yourself in the present moment, reducing anxiety and stress.

  4. Self as Context:

    This helps you understand yourself beyond your current emotional struggles, promoting a healthier self-image and greater emotional stability.

  5. Values Clarification:

    Identifying your core values is crucial in ACT. It guides decision-making, ensuring your actions consistently align with your authentic self.

  6. Committed Action:

    ACT empowers you to set meaningful goals and take committed action aligned with your values, despite challenging emotions or circumstances.

Who Can Benefit from ACT?

ACT effectively addresses conditions such as:

How ACT Can Transform Your Life

ACT doesn’t eliminate difficult emotions entirely; instead, it teaches you to coexist with them healthily and productively. As an ACT expert, I’ve seen firsthand how clients shift from feeling trapped by their emotions to gaining freedom, flexibility, and empowerment. My clients often report:

  • Improved emotional resilience and self-awareness

  • Lasting behavior change and psychological flexibility

  • Reduced anxiety and depression

  • Enhanced clarity about personal values and life direction

  • Increased distress tolerance and greater ability to cope effectively with life’s challenges

My Expertise with ACT

With extensive training and years of experience using ACT in trauma-informed online therapy, I've successfully helped diverse populations—from high-security clearance professionals and immigrants experiencing significant stress and trauma, to individuals struggling with anxiety and depression. My tailored, compassionate approach has supported a wide variety of clients achieve lasting and meaningful change.

Getting Started with ACT Therapy

If you’re ready to explore how Acceptance and Commitment Therapy can support your emotional health and life goals, schedule your free confidential consultation today. Let’s begin your journey toward healing and greater emotional freedom.

Further Reading

  • "Acceptance and Commitment Therapy, Second Edition: The Process and Practice of Mindful Change" by Steven C. Hayes, Kirk D. Strosahl, Kelly G. Wilson

  • "The Happiness Trap: How to Stop Struggling and Start Living" by Russ Harris

  • "ACT Made Simple: An Easy-to-Read Primer on Acceptance and Commitment Therapy" by Russ Harris

Frequently Asked Questions

  • Yes, ACT is highly effective for trauma and PTSD, helping individuals navigate through painful emotions and live in accordance with their values.

  • Acceptance and Commitment Therapy (ACT) focuses on helping you accept difficult emotions instead of trying to avoid or eliminate them. It combines mindfulness strategies with value-driven actions so you can move forward even when distress is present. A phrase I often share with clients is, “Get up, dress up, show up”—choosing to engage in what matters most to you, even when life feels hard.

  • Absolutely. I specialize in online ACT therapy, offering convenient, confidential, and effective treatment tailored specifically for online delivery.

Dr. Sheila Vidal

I’m Dr. Sheila Vidal, a licensed clinical psychologist in the State of Virginia and a Certified Clinical Trauma Professional. I provide trauma-informed online therapy for adults across Virginia, offering evidence-based care to help individuals navigate the lasting effects of traumatic stress, PTSD, and complex emotional challenges. Although I currently reside in Northern California, I offer virtual psychological services exclusively to residents of Virginia.

I earned my Master of Arts degree in Diplomacy and Military Studies from Hawaii Pacific University, where I was honored with the "Best Graduate Paper" award for my thesis on interwar revolution in Vietnam from 1954 to 1959. Driven by a passion for understanding human behavior and resilience, I went on to earn a Master of Arts in Clinical Psychology and a Doctorate in Clinical Psychology from The Chicago School of Professional Psychology in Washington, DC.

During my time in Washington, DC, I completed clinical training at the DC Superior Court, providing psychological assessments to at-risk youth, including Spanish-speaking unaccompanied minors. I completed my postdoctoral training at the Kennedy Krieger Institute/Johns Hopkins School of Medicine, where I focused on behavioral psychology and supported children and families navigating complex trauma and behavioral health challenges.

As a clinical psychologist with the U.S. Department of Veterans Affairs, I gained extensive experience providing evidence-based trauma treatment to Military Veterans, Reservists, First Responders, Law Enforcement Personnel, and their Caregivers. My clinical work encompassed a wide range of mental health concerns, including those related to PTSD, Moral Injury, and Military Sexual Trauma (MST).

My extensive academic training, international teaching background, and fieldwork abroad have strengthened my cultural competence in working with diverse and historically marginalized populations impacted by trauma. I specialize in treating PTSD, trauma-related conditions, and the complex intersection of mood and personality disorders that often emerge following prolonged or early-life traumatic experiences.

At Next Mission Recovery, I am committed to providing culturally responsive, trauma-informed online therapy that fosters resilience, promotes healing, and supports sustainable growth. Through a compassionate, evidence-based approach, I strive to create a therapeutic space where clients feel respected, validated, and empowered to move toward meaningful recovery.

https://www.nextmissionrecovery.com/about
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