What is Acceptance and Commitment Therapy for anxiety

Do you struggle with overthinking, shortness of breath, or excessive worry? Acceptance and Commitment Therapy (ACT) is an evidenced-based branch of Cognitive Behavioral Therapy (CBT) that is used to treat anxiety. 

Differing from CBT, ACT takes a more targeted approach focused on themes of acceptance and acting in alignment with core values. Rather than challenging thoughts directly or adapting a “fixing” mindset, ACT empowers you to live in alignment with what matters most to you even when experiencing feelings of anxiety.

Acceptance can be a difficult word to process. Sometimes we believe that ‘acceptance’ means overlooking our struggles, when really to accept something can be to fully acknowledge the reality of life’s challenges. By making room for our difficult feelings, instead of pushing them away, we are also opening up to new possibilities. 

Acceptance and Commitment Therapy for anxiety

Acceptance and Commitment Therapy (ACT) is centered on the six core principles of:

1. Acceptance

2. Core values

3. Cognitive Defusion

4. Present Moment Mindfulness

5. Committed Action

6. Self-as-context

Core values can act as a ‘guiding light’ during difficult times. Reminding ourselves what matters most can help us “see through” our feelings of anxiety, and work towards implementing the pillars of ACT.  

To defuse a thought is to reduce its intensity by adopting an observer's perspective. By utilizing the self-as-context, we also remind ourselves that we are more than our thoughts, feelings, or roles. Rather than latching onto a thought, we can view it as both temporary and tolerable.

This observer's perspective also allows us to practice present moment mindfulness by connecting with the here-and-now without judgement. By combining present moment mindfulness and core values, we are able to pursue committed action - which means utilizing our core values to inform our behavioral response.

To practice these principles, your ACT therapist might … 

• Guide you to identify and clarify your unique core values;

• discuss the concept of ‘expansion’ to allow room for all emotional experiences; 

• explore strategies to increase openness and psychological flexibility;

• identify coping skills and mindfulness techniques to reconnect to the present moment;

• plan opportunities to follow-through on values-based behavior with committed action.

The goal of ACT is not to overlook life’s challenges, but to build trust in our coping abilities by  accepting both our strengths and limitations. Many of our therapists at Old Towne Counseling services utilize ACT for anxiety in their approach to care. Contact us today to schedule a consultation with one of our providers to learn more.