Acceptance and Commitment Therapy (ACT): A Trauma-Informed Path to Self-Trust, Presence & Inner Alignment
In a world that often tells us to fix, change, or suppress our feelings, Acceptance and Commitment Therapy (ACT) offers something radically different: the invitation to befriend our inner world, even the parts that feel messy or uncomfortable. Instead of fighting pain, ACT helps us create space for it, while still moving toward the life we want to live.
Developed in the 1980s by Steven C. Hayes and grounded in Relational Frame Theory, ACT is an evidence-based, third-wave cognitive-behavioral approach that integrates mindfulness, values exploration, and committed action (Hayes et al., 1999). It teaches us that pain is a part of being human, but suffering doesn’t have to be the whole story.
The Six Core Processes of ACT
ACT is built around six core processes that work together to cultivate psychological flexibility—the ability to stay present, even with difficult emotions, and still take action in alignment with your values (Hayes et al., 2012).
1. Acceptance
Learning to open up to difficult thoughts and feelings instead of pushing them away.
2. Cognitive Defusion
Gaining distance from unhelpful thoughts, so they have less control over your actions.
3. Being Present
Cultivating mindful awareness of the here and now.
4. Self-as-Context
Recognizing that we are more than our thoughts, emotions, or roles—we are the space they move through.
5. Values
Clarifying what truly matters to you.
6. Committed Action
Taking meaningful steps toward your values, even when it’s hard.
These principles are not rigid steps but fluid processes that support a more flexible and compassionate relationship with yourself and the world around you (Hayes et al., 2012).
Who Might Benefit from ACT?
ACT is well-suited for folks navigating (Hayes et al., 2012):
• Anxiety and panic
• OCD or intrusive thoughts
• Grief and loss
• Trauma and PTSD
• Identity exploration
• Life transitions
• Perfectionism and inner criticism
• Emotional numbing or avoidance
It’s also powerful for deep feelers and overthinkers—those who want to live with more meaning, connection, and courage, but feel caught in cycles of doubt, fear, or emotional paralysis.
Why ACT Is Trauma-Informed
ACT aligns beautifully with trauma-informed care. Rather than pathologizing responses to trauma, ACT offers a gentle and validating framework that acknowledges pain while supporting empowerment and agency. Clients aren’t forced to relive or dissect trauma, but are invited to notice how trauma impacts their inner world and explore new ways of relating to it.
ACT also fosters self-compassion and emphasizes safety, autonomy, and present-moment awareness—all essential elements of a trauma-informed approach (Walser & Westrup, 2007).
Case Study – When Anxiety Is the Inner Protector
A client came to therapy struggling with intense anxiety that surfaced any time they tried to step outside of their comfort zone. Whether it was applying for a new job, setting a boundary, or expressing their needs in a relationship, anxiety would flood in—loud, overwhelming, and paralyzing.
Instead of “getting rid” of the anxiety, we took an ACT-based approach. We began by noticing the anxiety without judgment. Through cognitive defusion, they learned to say: “I’m noticing the thought that I’ll fail,” rather than becoming fused with it. We practiced acceptance, allowing the sensation of anxiety to exist in the body while staying grounded in the moment.
The turning point came when we explored their values—courage, authenticity, and contribution. Anchored in these, they began taking small, committed actions—like having a difficult conversation or submitting that job application. The anxiety didn’t vanish, but it lost its grip.
They weren’t “cured” of anxiety—but they were no longer stuck. They were moving again. Choosing again. Living, not just surviving.
Final Thoughts – Acceptance Isn’t Giving Up, It’s Letting Go of the Fight
ACT doesn’t ask you to like your pain. It asks you to stop letting it run your life. It invites you to pause, turn inward, and listen with compassion to what your pain is trying to protect. Then, gently, it helps you take steps—big or small—towards the life that matters most to you.
If you feel stuck in patterns that no longer serve you but want something more—more freedom, more truth, more alignment—ACT can be a powerful path forward.
You don’t have to wait until everything feels okay. You get to move towards what you love, even with fear in the passenger seat. If this approach speaks to you, let’s work together and explore what healing through ACT could look like—gently, truthfully, and at your own pace.
References
Hayes, S. C., Strosahl, K. D., & Wilson, K. G. (1999). Acceptance and commitment therapy: An experiential approach to behavior change. Guilford Press.
Hayes, S. C., Levin, M. E., Plumb-Vilardaga, J., Villatte, J. L., & Pistorello, J. (2012). Acceptance and commitment therapy and contextual behavioral science: Examining the progress of a distinctive model of behavioral and cognitive therapy. Behavior Therapy, 44(2), 180–198. https://doi.org/10.1016/j.beth.2009.08.002
Walser, R. D., & Westrup, D. (2007). Acceptance and commitment therapy for the treatment of post-traumatic stress disorder and trauma-related problems: A practitioner’s guide to using mindfulness and acceptance strategies. New Harbinger Publications.
