Anxiety can feel like an overwhelming storm—unpredictable, relentless, and difficult to navigate. Many people try to fight it, avoid it, or push it away, only to find that it comes back even stronger. Acceptance and Commitment Therapy (ACT) offers a different approach. Instead of battling anxiety, ACT helps individuals develop a new relationship with their thoughts and emotions—one that is rooted in acceptance, mindfulness, and meaningful action.
What Is Acceptance and Commitment Therapy (ACT)?
ACT (pronounced as the word “act,” not A-C-T) is a form of therapy that helps people stop struggling with difficult emotions and start living in a way that aligns with their values. Developed by psychologist Steven C. Hayes, ACT is grounded in mindfulness and behavioral change. It teaches that pain, anxiety, and distress are natural parts of life, but they don’t have to control our actions or define who we are.
The goal of ACT is not to eliminate anxiety but to help individuals develop psychological flexibility—the ability to respond to difficult thoughts and feelings in a way that allows them to move toward a meaningful and fulfilling life.
How ACT Helps with Anxiety
ACT addresses anxiety through six core processes:
1. Cognitive Defusion: Changing Your Relationship with Thoughts
When anxiety arises, the mind often gets stuck in loops of negative thinking—ruminating on worst-case scenarios or self-judgments. ACT teaches cognitive defusion techniques to help individuals step back from these thoughts and see them for what they are: just thoughts, not absolute truths.
Example: Instead of thinking, “I’m going to fail, and everyone will judge me,” ACT encourages noticing the thought with curiosity: “I’m having the thought that I might fail.” This small shift can help create distance from anxious thoughts and reduce their power.
2. Acceptance: Making Room for Anxiety
Many people with anxiety try to suppress or avoid their uncomfortable feelings. ACT encourages acceptance—acknowledging and allowing emotions to be present rather than fighting them. This doesn’t mean liking anxiety but rather making space for it without letting it dictate behavior.
Example: Instead of trying to push anxiety away before a presentation, a person practicing ACT might say, “I notice that my heart is racing, and I feel nervous. That’s okay. I can still do this.”
3. Present Moment Awareness: Grounding in the Now
Anxiety often pulls people into worries about the future or regrets about the past. ACT emphasizes mindfulness—staying present and engaged in the current moment.
Example: Using grounding techniques like focusing on the breath, noticing sensations in the body, or engaging in five-senses mindfulness (what you can see, hear, touch, smell, and taste) can help shift attention away from anxious thoughts.
4. Self-as-Context: Seeing the Bigger Picture
Anxiety can make people feel stuck in their thoughts and emotions, as if they are defined by them. ACT teaches that thoughts and feelings are just experiences—they don’t define who we are.
Example: Instead of thinking, “I am an anxious person,” ACT encourages a perspective shift: “I notice that I experience anxiety, but that is not all of who I am.”
5. Values: Identifying What Truly Matters
Anxiety often leads people to avoid things they care about, such as social connections, career opportunities, or personal growth. ACT helps individuals clarify their core values—what truly matters to them—and use those values to guide their actions, even in the presence of anxiety.
Example: If someone values connection but avoids social gatherings due to anxiety, ACT encourages taking small steps toward engaging with others while acknowledging anxious feelings.
6. Committed Action: Moving Toward a Meaningful Life
ACT helps individuals take action in alignment with their values, even if anxiety is present. The focus is on making choices based on what truly matters, rather than what anxiety dictates.
Example: Despite feeling anxious about a job interview, someone committed to personal growth might prepare and show up anyway, because career development is important to them.
ACT in Practice: Small Steps to Try
If you struggle with anxiety, here are a few small ways to integrate ACT principles into daily life:
✅ Practice Cognitive Defusion: When anxious thoughts arise, try adding “I’m noticing that I’m having the thought that…” before them. This can create distance and reduce their intensity.
✅ Allow Anxiety to Be Present: Instead of fighting anxiety, acknowledge it with self-compassion: “I see you, anxiety. You’re here, but you don’t have to control my choices.”
✅ Engage in Mindfulness: Take a few deep breaths, notice your surroundings, and bring yourself back to the present moment.
✅ Identify Your Values: What is truly important to you? What kind of person do you want to be? Let your values guide your actions, even when anxiety is present.
Final Thoughts
ACT offers a powerful, compassionate approach to managing anxiety by shifting the focus from fighting distress to embracing what truly matters. By learning to accept difficult thoughts and feelings, practicing mindfulness, and taking committed action, individuals can move toward a more fulfilling and meaningful life.
If you’re struggling with anxiety and want to explore ACT further, consider reaching out for support. Therapy can provide guidance and practical tools to help you navigate anxiety with greater ease and self-compassion.
Would you like to learn more about how ACT can support you? Feel free to reach out—I’d love to help.
Sean Tobin MSW, RSW
Steady Harbour Counselling