7 Steps to Overcome Anxiety Using Acceptance and Commitment Therapy

Key Takeaways:

• Acknowledge your emotions
• Practice mindfulness regularly
• Identify personal values
• Commit to valued actions
• Use cognitive defusion

Feeling overwhelmed by anxiety is a common struggle that many people face. It can feel like a constant battle with your thoughts and emotions, leaving you exhausted and uncertain about how to move forward. Acceptance and Commitment Therapy (ACT) offers a unique approach to help you navigate these challenges by focusing on accepting your experiences and committing to actions that align with your values.

In this article, we will explore how ACT can specifically help you overcome anxiety. By following the seven practical steps outlined here, you will gain tools and strategies to manage your thoughts and emotions more effectively, leading to a more fulfilling and balanced life.

Understanding Anxiety and ACT

Anxiety is a natural response to stress, but when it becomes chronic, it can significantly impact your daily life. Traditional methods often emphasize eliminating anxiety, but ACT takes a different approach. Instead of trying to get rid of anxiety, ACT focuses on accepting it and learning how to live a meaningful life despite it.

ACT, or Acceptance and Commitment Therapy, is a form of psychotherapy that uses mindfulness and behavioral strategies to help you accept your internal experiences and commit to actions that reflect your values. By changing how you relate to your thoughts and feelings, ACT can reduce the power they have over you.

According to Dr. Steven C. Hayes, one of the founders of ACT, "The goal is not to reduce symptoms, but to fundamentally change your relationship with them so they no longer hold you back from living the life you want."

Step 1: Acknowledge Your Thoughts and Feelings

One of the first steps in Acceptance and Commitment Therapy (ACT) is to acknowledge your thoughts and feelings. This means recognizing what you are experiencing without trying to judge or change it immediately. It's about being honest with yourself about your emotions and allowing them to exist without resistance.

This step can be challenging because we often want to push away uncomfortable feelings or negative thoughts. However, acknowledging them is crucial for understanding and managing your anxiety. By accepting your internal experiences, you begin to lessen their hold over you.

Dr. Russ Harris, author of "The Happiness Trap," explains, "The moment we stop trying to control our thoughts and feelings, we often find they have much less control over us."

Step 2: Practice Mindfulness

Mindfulness is a core component of ACT and involves paying attention to the present moment without judgment. When you practice mindfulness, you learn to observe your thoughts and feelings as they arise, which helps you to respond to them more effectively rather than react impulsively.

There are various mindfulness exercises you can incorporate into your daily routine. For example, you can practice mindful breathing, where you focus on your breath and gently bring your attention back to it whenever your mind starts to wander. Another technique is body scanning, where you systematically pay attention to different parts of your body, noticing any sensations without trying to change them.

Through regular mindfulness practice, you develop a greater awareness of your internal experiences, which is essential for managing anxiety. As Jon Kabat-Zinn, a pioneer in mindfulness-based stress reduction, states, "Mindfulness means paying attention in a particular way: on purpose, in the present moment, and non-judgmentally."

Step 3: Define Your Values

In Acceptance and Commitment Therapy (ACT), defining your values is a crucial step. Values are the principles that guide your actions and decisions, reflecting what truly matters to you in life. They are like a compass, helping you navigate through challenging times and making choices that align with your authentic self.

Take some time to reflect on what is most important to you. Consider areas such as family, relationships, health, career, and personal growth. Ask yourself what you want to stand for in each of these areas. This process of identifying your values can provide a sense of direction and purpose, especially when dealing with anxiety.

According to Dr. Kelly G. Wilson, co-founder of ACT, "Values are not about what you want to get, but about what you want to give and how you want to behave."

Step 4: Commit to Action

Once you have defined your values, the next step is to commit to actions that align with them. This means taking concrete steps towards living according to your values, even when it feels difficult or uncomfortable. Commitment involves persistence and dedication to making value-based choices, regardless of the anxiety or other challenging emotions you might experience.

Start by setting small, manageable goals that are in line with your values. For example, if health is a core value, you might commit to a daily exercise routine or adopting healthier eating habits. If relationships are important, you might focus on spending quality time with loved ones or improving communication skills.

It's important to remember that commitment is not about achieving perfection. It's about making consistent efforts and being willing to adjust your actions as needed. As Dr. Steven C. Hayes emphasizes, "The willingness to take valued actions in the presence of difficult thoughts and feelings is at the heart of ACT."

Step 5: Embrace Acceptance

Embracing acceptance is a central component of Acceptance and Commitment Therapy (ACT). Acceptance means fully opening up to your thoughts, feelings, and experiences, rather than fighting or avoiding them. This doesn't mean you have to like or agree with everything you experience, but rather, it's about allowing those experiences to be there without trying to change them.

Acceptance can be especially powerful when dealing with anxiety. By accepting your anxious thoughts and feelings, you reduce the struggle against them, which often diminishes their intensity. This approach allows you to focus your energy on actions that align with your values rather than getting caught up in an internal battle.

As Dr. Tara Brach, a renowned psychologist and meditation teacher, explains, "Acceptance is the willingness to feel everything, knowing that whatever you feel, it's okay to feel it."

Step 6: Cognitive Defusion Techniques

Cognitive defusion techniques are tools used in ACT to help you change the way you relate to your thoughts. Instead of viewing your thoughts as absolute truths, defusion helps you see them as just thoughts—transient mental events that do not have to control your actions or define who you are.

One common cognitive defusion technique is to observe your thoughts as if they were leaves floating down a stream. By visualizing your thoughts in this way, you create distance between yourself and your thoughts, which reduces their power over you. Another technique is to label your thoughts, such as saying, "I am having the thought that I am not good enough," instead of "I am not good enough." This simple shift in language helps you recognize that thoughts are not facts.

Dr. Steven C. Hayes highlights the importance of defusion in ACT, stating, "When you learn to defuse your thoughts, you free yourself from the grip of your mind's stories, allowing you to act more flexibly and effectively."

Step 7: Seek Support

While practicing Acceptance and Commitment Therapy (ACT) can be highly effective on your own, seeking support from others can greatly enhance your progress. Support can come from various sources, including friends, family, support groups, or a professional therapist who specializes in ACT.

Connecting with others who understand what you're going through can provide encouragement, validation, and new perspectives. A therapist can offer personalized guidance and help you navigate particularly challenging aspects of your anxiety and practice ACT more effectively. Remember, seeking help is a sign of strength, not weakness.

Dr. Kristin Neff, a leading researcher in self-compassion, emphasizes, "Reaching out for support is not just beneficial but necessary for our well-being. It helps us feel less isolated and more connected."

FAQ on ACT and Anxiety

What is the main goal of Acceptance and Commitment Therapy?

The primary goal of ACT is to help individuals accept their thoughts and feelings rather than fighting or avoiding them, and commit to actions that align with their values. This approach aims to enhance psychological flexibility, allowing people to live more meaningful lives despite their struggles.

How does ACT differ from traditional cognitive-behavioral therapy (CBT)?

While traditional CBT focuses on changing negative thoughts and behaviors, ACT emphasizes accepting thoughts and feelings and taking value-based actions. Both approaches are effective but differ in their techniques and focus.

Can ACT be used alongside other therapies or treatments?

Yes, ACT can be integrated with other therapeutic approaches and treatments, including medication. Combining different methods can provide a more comprehensive approach to managing anxiety and improving overall well-being.

Recommended Resources

1. The Happiness Trap by Dr. Russ Harris - A comprehensive guide to understanding and applying ACT in everyday life.

2. Acceptance and Commitment Therapy: The Process and Practice of Mindful Change by Dr. Steven C. Hayes and Dr. Kirk D. Strosahl - An in-depth exploration of the principles and practices of ACT.

3. Self-Compassion: The Proven Power of Being Kind to Yourself by Dr. Kristin Neff - A valuable resource on the importance of self-compassion, which complements ACT practices.