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

Quick Answer

ACT builds psychological flexibility so you can act on your values—even when difficult thoughts and feelings are present.

• Core process: mindfulness, acceptance, values, and committed action.

• Strong fit: trauma-linked avoidance and worry; practical skills for PTSD/C-PTSD and anxiety.

• How sessions work: brief skills practice + values-aligned steps, paced for safety (no pressure to share details before you’re ready).

• Do this next: identify one core value and one tiny action to practice this week.

Acceptance and Commitment Therapy (ACT) is an evidence-based psychotherapy that empowers you to navigate emotional challenges by focusing on acceptance and values-guided action. As a trauma-focused ACT therapist, I have guided many clients – including veterans, first responders, and survivors of complex trauma – toward meaningful change. I’ve seen firsthand how ACT builds resilience and lasting positive shifts in people’s lives. This approach doesn’t aim to eliminate all pain (an impossible goal), but rather to help you handle difficult feelings in healthier ways while moving toward the life you value (Hayes et al., 2006). In this post, I’ll explain what ACT is, how it works, and why it’s so effective for trauma recovery and beyond, drawing on both my clinical experience and current research.

Photo by Kampus Production via Pexels.

What is Acceptance and Commitment Therapy (ACT)?

ACT is a modern cognitive-behavioral therapy that integrates mindfulness practices with strategies of acceptance and behavior change. Developed by psychologist Steven C. Hayes in the 1980s, ACT’s central goal is to increase your psychological flexibility – the ability to adapt to life’s demands while staying true to your values (Hayes et al., 2006). Rather than trying to fight or suppress painful thoughts and emotions, ACT helps you accept them as normal human experiences, so they have less hold over you. At the same time, you learn to commit to actions aligned with your personal values, even in the presence of emotional distress.

In practice, ACT techniques often involve mindfulness (paying attention to the present moment without judgment) and exercises to reframe your relationship with your thoughts. For example, if memories of trauma or anxious “what-ifs” show up, ACT encourages noticing those thoughts as thoughts – not as absolute truths – and making room for them without getting overwhelmed. This creates space to focus on what you can do right now that matters to you (whether it’s reconnecting with a loved one, pursuing a goal, or simply taking a mindful breath). Over time, this shifts how you handle adversity: you become more open, adaptable, and guided by values rather than by fear or pain.

How Does ACT Work? The Six Core Processes

ACT is built on six core therapeutic processes that together cultivate psychological flexibility. Here’s how each one helps you heal:

1. Acceptance

   Instead of resisting or avoiding uncomfortable feelings, you practice acceptance – allowing emotions to come and go without judgment. This doesn’t mean you like the pain, but you stop exhausting yourself with futile battles against it. Paradoxically, accepting what you feel often reduces the struggle and intensity of those feelings (Hayes et al., 2006). For a trauma survivor, this might mean acknowledging waves of anxiety or sadness as natural, understandable responses, rather than seeing them as “weakness” or trying to numb out. Acceptance creates a calmer internal stance from which healing can happen.

2. Cognitive Defusion

   ACT teaches cognitive defusion techniques to change how you interact with distressing thoughts. When a painful thought like “I’m broken” or “I can’t trust anyone” shows up, cognitive defusion helps you step back and observe it without getting entangled. You might, for example, silently add the phrase “I’m having the thought that…” in front of the upsetting thought, which reminds you that your mind’s words are not absolute reality. By seeing thoughts as transient mental events – not objective truths – you weaken their grip. This makes it easier to behave in ways that are healthy, even if the thoughts still lurk in the background.

3. Being Present (Mindfulness)

   Being present is all about mindful awareness of the here-and-now. Trauma and stress can pull us into rumination (rehashing the past) or worry (catastrophizing about the future). ACT uses mindfulness practices to ground you in the present moment. By training your attention on what you are doing right now – for instance, noticing the feel of your breath or the sounds in the room – you can reduce the power of anxiety and trauma memories. Research shows that present-moment awareness helps lower stress and prevents you from being hijacked by fears of the past or future. In therapy, I often guide clients through simple grounding exercises (like describing five things you see, hear, and feel) to build this skill. Mindfulness creates a refuge in the present, where you have control and safety.

4. Self-as-Context

   This process helps you develop a secure, observing sense of self. Instead of defining yourself by your problems (“I am my trauma” or “I’m an anxious person”), ACT fosters the idea that you are more than your thoughts and feelings. You learn to see yourself as the stable container in which thoughts and feelings come and go. In other words, you are the sky, and your emotions are the weather – sometimes stormy, but always moving along. This perspective, called self-as-context, gives people a stronger, more compassionate sense of identity. It’s especially helpful for trauma survivors who may feel broken or defined by what happened to them. By realizing “I am not my pain; I am the one experiencing pain,” you regain power and dignity beyond the trauma.

5. Values Clarification

   A cornerstone of ACT is identifying and clarifying your core values. These are the deeply held beliefs and life directions that matter to you – such as family, honesty, helping others, creativity, or health. Trauma can disrupt our connection to values; people often get stuck in survival mode, losing touch with what they care about beyond the pain. In ACT, we deliberately explore what gives your life meaning. Your values then become a compass for recovery. For example, if you value being a loving parent, that value can motivate you to practice coping skills or attend therapy even when it’s hard – because you’re doing it to show up for your kids. Clarifying values provides positive motivation for change and helps ensure that the steps you take in healing are aligned with the life you truly want to build.

6. Committed Action

   Finally, ACT focuses on turning values into concrete, goal-oriented actions. This means making ongoing commitments to behave in ways that express your values, despite the inevitable challenges that arise. In therapy we break this down into small, achievable goals. For instance, if one of your values is social connection, a committed action might be scheduling one coffee date per week with a supportive friend, even if you feel anxious. If you value self-care, a committed action could be practicing 10 minutes of mindfulness each morning. We set these intentions and problem-solve obstacles to following through. The aim is to keep you moving toward what matters, no matter what inner obstacles (fear, doubt, trauma memories) show up. By taking these actions and seeing that you can live your values even with pain present, your confidence and psychological flexibility grow.

These six processes work together to fundamentally shift how you relate to your inner experiences. Instead of living at the mercy of painful thoughts and feelings – constantly avoiding them or getting pushed around by them – you learn to carry them differently. You can acknowledge “Yes, I’m feeling anxious” and still take a step toward something meaningful (call a friend, go for a run, attend a therapy session). Over time, this practice builds a richer, more fulfilling life where trauma and pain no longer call all the shots.

Who Can Benefit from ACT?

One of the strengths of ACT is its versatility. It’s considered a transdiagnostic therapy, meaning it can help people facing a wide range of issues. Originally developed for anxiety and depression, ACT has since been adapted for many conditions – and research backs its efficacy across the board. If you’re dealing with any of the following, ACT may be a useful approach:

• Anxiety and chronic stress:

  ACT is proven to reduce anxiety symptoms and worry by helping people accept uncertainty and refocus on valued actions. In fact, clinical trials have found ACT works as well as gold-standard CBT for various anxiety disorders (Arch & Craske, 2013). It’s effective for generalized anxiety, social anxiety, panic disorder, and more, often leading to large improvements in anxiety severity. By unhooking from “what-if” thoughts and staying present, clients often regain the freedom to engage in life without constant fear.

• Trauma and PTSD:

  ACT is highly effective for trauma-related emotional struggles. It’s considered a trauma-informed therapy because it emphasizes safety, choice, and not forcing anyone to relive trauma. Instead of revisiting every detail of the past, we focus on coping with trauma reactions in the present. This gentle approach can be very empowering for survivors of PTSD or complex trauma. Emerging research supports ACT for PTSD – studies show significant reductions in post-traumatic stress symptoms and better overall functioning after ACT-based treatments. In one open trial with trauma survivors, ACT led to medium to large decreases in PTSD symptoms (Ulmer et al., 2005). By accepting trauma-related feelings (like grief, anger, or fear) and reconnecting with values (like rebuilding relationships or regaining a sense of purpose), many of my clients experience real relief and forward momentum after trauma.

• Depression:

  ACT has been shown to improve depression by breaking the cycle of avoidance and rumination. When you’re depressed, it’s common to withdraw from activities and people you care about, which then worsens the depression – a vicious cycle of disengagement. ACT helps you make room for sadness without getting stuck in it, and re-engage in valued routines (even simple things like getting out of bed, showering, or taking a walk). This values-driven activity, done consistently, often lifts mood over time. A recent meta-analysis found ACT significantly reduces depressive symptoms, with outcomes comparable to traditional CBT. The focus on mindful acceptance in ACT can also alleviate the self-criticism and hopelessness that fuel depression.

• Chronic Pain:

  Living with chronic pain can take over your life – the pain often triggers anxiety, depression, or a constant fight to control symptoms. ACT has a strong evidence base in pain management: it helps patients improve their functioning and quality of life even if the pain itself remains. Rather than urging impossible “pain control,” ACT guides people to accept pain sensations and commit to living in spite of them. This approach reduces the suffering associated with pain and has been linked to better daily functioning and mood in chronic pain populations. For example, an ACT-trained client with fibromyalgia might practice noticing pain without judgment and still engage in a valued hobby (say, painting or gentle yoga), instead of avoiding activity altogether. Over time, ACT can shrink the impact of pain on your day-to-day life.

• Relationship and attachment issues:

  ACT is beneficial for interpersonal problems and attachment insecurity by encouraging actions consistent with relationship values (such as honesty, intimacy, or kindness) even when fear or attachment anxiety is present. I often integrate ACT with attachment-based strategies to help clients who feel stuck in unhealthy relationship patterns. By learning to tolerate the discomfort of vulnerability or conflict, and clarifying values like “being a supportive partner” or “setting healthy boundaries,” you can begin to change long-standing patterns of clinginess or avoidance. ACT’s emphasis on self-as-context (seeing that you are not defined by rejection or past hurt) also helps people heal from relational trauma and show up more fully in current relationships. If you struggle with trusting others or fear abandonment due to past trauma, ACT can help you stay grounded and act according to your relationship values instead of your fears.

• Emotional regulation difficulties:

  Many people have trouble handling intense emotions (anger outbursts, panic, grief, etc.). ACT directly targets this by building your capacity to feel emotions without immediately reacting. It’s essentially a training in emotional regulation through mindfulness. Research shows ACT increases emotional awareness and distress tolerance. In therapy, we practice skills to surf urges and feelings – whether it’s an urge to self-harm, explode in anger, or reach for a substance – until the emotional wave passes. You learn that feelings themselves aren’t dangerous and that you can make choices independent of them. This is incredibly useful for anyone with mood swings, loss of control, or emotion-driven behaviors. By increasing psychological flexibility, ACT gives you a kind of internal “shock absorber” for life’s ups and downs.

In summary, ACT has been applied to a wide array of challenges, from anxiety, trauma, and depression to chronic pain and beyond, with impressive results. Meta-analyses find that ACT is more effective than no treatment or treatment-as-usual, and often as effective as standard CBT for many problems. Notably, ACT doesn’t just reduce symptoms – it also increases positive outcomes like quality of life and psychological flexibility. This makes it a powerful approach for anyone looking to not only hurt less, but to live more.

(Evidence note: Most studies find that after ACT treatment, mental health symptoms like anxiety and depression decrease while psychological flexibility increases – a core reason for its broad efficacy. For example, a 2015 meta-analysis of 39 trials found ACT had moderate-to-large effects in reducing anxiety, depression, and stress, and these benefits held up at follow-ups.)

How ACT Can Transform Your Life

What makes ACT transformative is how it shifts your relationship to pain. This therapy will not magically erase all your painful memories or feelings – no therapy can do that, and chasing total elimination of pain often backfires. Instead, ACT teaches you how to live a rich life even with some pain present. As one ACT motto puts it, you learn to “hurt and live.” Through our work together, you come to realize that painful emotions can be handled and do not have to dictate your choices.

As an ACT therapist, I’ve witnessed remarkable shifts in my clients’ lives using this approach. Here are some of the changes my clients frequently report:

• Greater emotional resilience and self-awareness:

  Clients become skilled at observing their emotions with curiosity rather than getting overwhelmed. They bounce back faster from setbacks because they don’t get stuck in self-blame or avoidance. One client shared that after ACT, “I still feel anxious sometimes, but it doesn’t scare me anymore – I know it will pass, and I focus on what I need to do.” This kind of resilience comes directly from ACT practices that normalize emotions and build mindfulness.

• Lasting behavior change aligned with values:

  By clarifying what truly matters to them, people find genuine motivation to change long-standing habits. It’s easier to quit numbing behaviors (like alcohol overuse or isolation) when you have positive values pulling you forward (e.g. “I want to be an engaged parent” or “I want to contribute to my community”). ACT’s focus on committed action leads to sustainable change, because those changes are deeply meaningful to the person – not just something a therapist told them to do. Research shows that values-guided action is linked to improved well-being and less relapse into old patterns.

• Reduction in anxiety and depressive symptoms:

  While symptom reduction is not the sole aim of ACT, it often happens as a byproduct of the process. When you stop feeding the struggle against anxiety or sadness, those symptoms tend to lighten over time. Studies find significant decreases in standardized anxiety and depression scores after ACT interventions. In my practice, clients often report that their overall mood and anxiety level improve as they start accepting feelings and engaging in life again. They may not even notice it at first until we compare assessments – suddenly that constant 7/10 anxiety might be down to a 3/10 on most days. The change can be gradual but profound.

• Clarity of personal values and life direction:

  Many people come to therapy feeling lost or “stuck.” ACT provides a compass. Through our values work, clients reconnect with a sense of purpose or identity that may have been buried by trauma and stress. One veteran I worked with rediscovered how much he valued leadership and service – this guided him to begin mentoring younger vets, which became a source of pride and meaning. This kind of clarity can be life-changing. It shifts your focus from merely symptom relief to actively creating a life that feels worth living.

• Improved coping and distress tolerance:

  After ACT, clients frequently note “I still feel upset at times, but it doesn’t derail me like before.” This is increased distress tolerance in action. By practicing acceptance and defusion, you build the muscle of enduring discomfort without running away from it or reacting impulsively. For example, someone with PTSD might still get triggered by a loud noise, but instead of spiraling into panic or anger, they can use mindfulness grounding and remind themselves “This feeling will pass” – and then carry on with their day. ACT gives you practical tools to handle life’s challenges more gracefully. You become confident that no feeling is permanently unbearable, which is incredibly freeing.

In short, ACT can help you go from feeling trapped by your mind to feeling more free and empowered. By changing how you relate to thoughts and emotions, you reclaim control over your choices. Life may still have pain (as it does for all of us), but you’ll have a larger life around that pain – filled with the people, activities, and values that bring you joy and meaning.

Research Highlight: A growing body of research supports these life improvements. For instance, veterans with PTSD who underwent ACT showed not only reduced trauma symptoms but also gains in overall functioning and life satisfaction. In one study, ACT participants continued to improve even a year after therapy ended, suggesting the skills “stick” and keep helping long-term (Arch et al., 2013). The key mechanism is psychological flexibility – as this increases, people handle stress better and report better quality of life. Essentially, ACT is teaching skills for lifelong mental wellness, not just a quick fix.

My Experience as an ACT Therapist

I’ve dedicated my career to ACT-led, trauma-informed therapy because I truly believe in its effectiveness. I’m Dr. Sheila Vidal, a licensed clinical psychologist (CA PSY36022, VA 0810007130) and a Certified Clinical Trauma Professional. In my practice, I specialize in treating PTSD, complex trauma, anxiety disorders, and attachment wounds – always through an ACT lens combined with other evidence-based methods. Over the years, I’ve completed extensive training in ACT and have seen it benefit a wide variety of clients:

• Military and high-security professionals:

  In my work with veterans and security-cleared individuals, ACT has been invaluable. These clients often face a mix of trauma, anxiety, and job-related stress (and may fear that therapy itself could risk their clearance or career). By using ACT, we focus on practical coping and values like duty, family, or integrity, rather than digging into classified details. I’ve guided many service members in learning to accept combat memories or operational stress reactions and commit to present life roles. It’s deeply rewarding to see someone go from being haunted by the past to actively engaging in civilian life again. (In fact, the Department of Veterans Affairs has recognized ACT as an effective treatment for veterans with depression and anxiety, with data showing large improvements.)

• Immigrants and refugees:

  I have worked with individuals who’ve experienced displacement, immigration trauma, or cultural stress. ACT’s culturally adaptive framework – meeting clients where they are, honoring their values (like family or faith), and not forcing disclosure of every trauma – has allowed these clients to heal on their own terms. For example, one refugee client found strength in the ACT principle of acceptance; instead of constantly fighting his grief and homesickness, he learned it was okay to feel these and still build a new life. We identified his core value of providing safety for his children, which guided his committed actions (such as attending job training despite anxiety). Over time, his nightmares eased and he felt more rooted and hopeful in his new country.

• Clients with anxiety or depression who have “tried everything”:

  Many people come to me after other therapies or medications didn’t help enough. They’re often tired of struggling and skeptical about more therapy. ACT’s fresh perspective – “You don’t need to fight your mind to heal” – is a game-changer for them. One client with long-term depression said ACT was the first approach that didn’t make her feel defective for having negative thoughts. We focused on small, value-based actions (like walking her dog daily because she values caring for animals) and accepting her depressive feelings when they arose. This compassionate approach helped her re-engage in life. Over months, her energy and mood lifted as she became more active and connected with friends again. I have countless stories like this where ACT revived hope for folks who felt “stuck” in endless internal battles.

My approach is tailored and compassionate. I combine ACT with tools from CBT, mindfulness-based practices, and trauma therapies (like CPT or PE) when needed – but ACT’s philosophy of acceptance and values is the thread through it all. I maintain an active commitment to staying updated on research and honing my skills; ACT is evidence-based, and I believe in delivering science-backed care with a warm, human touch. I also practice what I preach: as an ACT practitioner, I continuously work on my own mindfulness and values alignment, which I believe enhances the authenticity of the therapy I provide.

Above all, I’ve learned that healing is deeply personal. ACT allows me to honor each client’s individual journey. We’re not trying to fit you into some diagnostic box or “fix” you – we are collaborating to empower you to live by your own guiding principles, with all of your humanity (flaws, feelings, and strengths) in tow. It’s genuinely a privilege to witness the transformations that occur. I chose ACT because it’s effective, but also because it’s respectful: it trusts in your capacity to handle life and emphasizes your freedom to choose the path of meaning over avoidance. In my experience, that combination is incredibly powerful for trauma survivors and anyone feeling lost in their mental health struggles.

Getting Started with ACT Therapy

If you’re reading this and wondering whether ACT might help you, I encourage you to reach out. Taking that first step can be intimidating – I get it. The good news is that ACT is a very collaborative and client-centered form of therapy. From our first session, my goal will be to understand your unique story, your challenges, and what you care about most, so we can customize the therapy to fit you. We will move at a pace that feels safe, especially if trauma is involved.

At Next Mission Recovery, I offer ACT-informed trauma therapy 100% online for adults in California and Virginia. This means you can engage in therapy from the privacy and comfort of your own space. And yes, online ACT therapy works: studies have found that internet-delivered ACT can be just as effective as in-person sessions for issues like depression and anxiety. I’ve adapted my approach specifically for telehealth, ensuring that you get interactive, engaging treatment (we won’t just be staring at each other on a screen – we’ll use tools, exercises, even virtual whiteboards at times). Many clients appreciate how online therapy removes the stress of driving to an office and allows them to practice skills in their real home environment. All you need is a stable internet connection and a private space, and we’re ready to work together.

What to expect if you start ACT therapy with me: In the first session, we’ll clarify your goals and values – what do you want from therapy, and what life changes matter most to you? We’ll also map out the thoughts, feelings, and situations that are causing you suffering or keeping you stuck. From there, I’ll propose a plan that might involve learning specific ACT techniques (like mindfulness exercises, worksheets for identifying values, etc.). We’ll always go at your comfort level – for example, if you have trauma, we will focus on stabilization and coping skills first. There is no mandatory “exposure therapy” in ACT; we only approach difficult memories or triggers when you feel ready and if it serves your goals. Your consent and sense of safety are prioritized at every step.

ACT can be brief or longer-term. Some clients make significant progress in as few as 8–12 sessions, especially for a focused issue like phobia or work stress. Others with more complex challenges (like childhood trauma or multiple issues) may work with me for months to deepen their healing – it’s very individual. We will regularly review progress to ensure therapy is helping; ACT is very much about taking action and seeing results. Between sessions, I often give short exercises or practices to try in daily life, because real change happens between sessions. Don’t worry – these won’t be burdensome homework assignments. They might be 5-minute mindfulness practices or a small planned activity aligned with your values. These exercises help you apply what we talk about in therapy to actual moments of living, which is where the impact truly shows.

Ready to Begin? If you feel that little spark of hope (or even just curiosity) that ACT might be the approach you’ve been looking for, I invite you to take the next step. You can schedule a free, confidential 15-minute consultation with me to ask questions and see if we’re a good fit. There’s no pressure – it’s important you find a therapist and approach that feel right. In our consult, I’ll gladly discuss how ACT might apply to your situation, and you can get a sense of my style. Healing is a journey, but you don’t have to walk it alone. ACT offers a path forward where you can carry your pain differently – with more mindfulness, purpose, and self-compassion – and reclaim the driver’s seat in your life. If you’re ready, I’m here to guide and support you on that journey toward greater freedom and healing.

Further Reading & References

• Hayes, S. C., Luoma, J. B., Bond, F. W., Masuda, A., & Lillis, J. (2006). Acceptance and Commitment Therapy: Model, processes and outcomes. Behavior Research and Therapy, 44(1), 1–25.

• Arch, J. J., & Craske, M. G. (2013). Randomized clinical trial of CBT vs. ACT for mixed anxiety disorders. Psychological Medicine, 42(8), 485–495.

• Powers, M. B., Vörding, M. B. Z. S., & Emmelkamp, P. M. (2009). Acceptance and Commitment Therapy: A meta-analytic review. Psychotherapy and Psychosomatics, 78(2), 73–80.

• A-Tjak, J. G. et al. (2015). A meta-analysis of the efficacy of Acceptance and Commitment Therapy (ACT). Psychotherapy and Psychosomatics, 84(1), 30–36.

• Ma, T. W., et al. (2023). The efficacy of Acceptance and Commitment Therapy for chronic pain: A systematic review and meta-analysis. Clinical Journal of Pain, 39(2), 147–157.

Frequently Asked Questions

• Is ACT effective for trauma and PTSD?

  Yes. Research indicates that ACT can significantly help individuals with trauma-related problems, including PTSD. By teaching acceptance and mindfulness, ACT allows trauma survivors to process painful emotions at their own pace while building a life around their values. Studies have found that ACT reduces PTSD symptoms and functional impairment. For example, in veteran groups and trauma survivors, ACT led to notable drops in avoidance, hyperarousal, and depression associated with PTSD. In my practice, I’ve seen clients with traumatic histories learn to acknowledge their pain without being controlled by it – they become more present, engaged in daily life, and hopeful about the future. (References: Walser et al., 2013; Ulmer et al., 2005.)

• What makes ACT different from traditional therapy?

  ACT differs from many traditional therapies by focusing on acceptance rather than symptom elimination. In a classic cognitive-behavioral therapy (CBT), you might work on challenging and changing “distorted” thoughts to relieve symptoms. In ACT, we take a new angle: we acknowledge that some pain is normal and inevitable, and we work on changing your relationship to those thoughts and feelings (rather than the thoughts themselves). This means you learn to carry thoughts more lightly – even the negative ones – so they don’t stop you from living your life. ACT also emphasizes your personal values as a guidepost. Traditional therapy often centers on reducing symptoms, but ACT asks: “What do you want your life to stand for? Let’s make sure you’re moving toward that, with your thoughts and feelings, not waiting until they disappear.” By combining mindfulness, acceptance, and values-guided action, ACT helps you create meaningful change from the inside out. Many people find this approach refreshing and empowering, because you don’t have to “fight” your mind or wait to feel perfectly confident before doing what matters – you learn to live well alongside your humanness (messy thoughts, feelings and all).

• Can ACT be done effectively through online therapy?

  Absolutely. ACT translates very well to telehealth, and I have embraced online delivery in my practice. In fact, about half of the studies in recent ACT research used online or computer-assisted formats, and they showed similar outcomes to in-person therapy. What matters most is the therapeutic process, which we can fully do via secure video sessions. I ensure our online sessions are interactive – we might do mindfulness exercises together on screen, use digital worksheets, or engage in values writing tasks you can do at home. Being online can even have advantages: you’re learning these skills right in the environment where you’ll use them. Need to practice a grounding exercise? You can show me the room where you typically feel anxious, and we can find grounding cues right there. Clients in California and Virginia have found online ACT convenient and just as personal as office visits. I make sure privacy and confidentiality are strictly maintained, so you can feel safe opening up. So yes, you can absolutely make great progress with ACT through online therapy – I’ve structured my entire practice around it, and we have plenty of evidence now that tele-therapy is effective for most conditions.

• How long will I need to do ACT therapy?

  The length of ACT therapy can vary widely depending on your needs and goals. Many people see noticeable improvements in about 8–12 sessions (roughly 2–3 months of weekly therapy), especially for a focused issue like phobia, moderate anxiety, or adjusting to a life change. ACT has been used in briefer formats; some guided self-help ACT programs last as little as 4–6 sessions and still show benefit (Fledderus et al., 2012). However, if you’re dealing with complex or longstanding challenges – say, childhood trauma, multiple diagnoses, or deeply entrenched patterns – you might opt to continue therapy for longer (6 months or more). In my practice, I’ve had clients “graduate” after a few months once they’ve achieved their goals, and others who choose to continue for a year, using the space to process deeper layers of healing and keep building on their progress. We will regularly review your progress and satisfaction. ACT is all about taking action and evaluating what works, so if you feel you’ve gotten what you need sooner, we’ll discuss a plan to maintain gains and conclude. Or if you need more time, that’s okay too. Ultimately, you decide when you feel ready to take the tools and continue on your own. My aim is to help you become your own therapist in the long run – equipped with skills to handle whatever life throws at you. Whether brief or extended, ACT often has lasting effects because it changes how you approach your experiences even after therapy ends.