In a bustling city like New York, it can be all too easy to let our anxiety run the show. With so many external factors influencing our lives, finding a sense of security can feel elusive. Whether you’re feeling nervous before an important work presentation or worried about crowded trains after a concert at Madison Square Garden, anxiety can be pretty debilitating. While many approaches focus on avoidance or trying to change these uncomfortable feelings, Acceptance and Commitment Therapy (ACT) offers a refreshing alternative. This form of cognitive-behavioral therapy encourages us to accept their anxious thoughts rather than resist them, ultimately leading to a more fulfilling life.
In this post, we’ll explore the six core processes of ACT– being present, cognitive defusion, being present, self as context, values and committed action– and how each facet can help to alleviate anxiety symptoms.
1. Being Present
Being present means fully engaging with the here and now instead of getting caught up in worries about the future or ruminations about the past. Mindfulness captures this idea perfectly, encompassing two key components: (1) awareness, or noticing your sensations as they occur, and (2) acceptance, which involves recognizing all aspects of your experience without judgment or the urge to change them. When we practice mindfulness, we ground ourselves in the present moment, thinking less about the past or future, which can significantly reduce anxiety.
Practical Exercise: Take five minutes during your day to focus on your senses. Notice what you can observe through touch, smell, taste, hearing, and sight. Be as specific as possible in your observations to keep your attention anchored in the present moment.
2. Cognitive Defusion
Cognitive defusion refers to the process of creating space between ourselves and our thoughts. Instead of viewing anxious thoughts as absolute truths, we can learn to see them as mere words or images that come and go. By adopting an “observer” perspective to our thoughts, in combination with our mindfulness practice, to see our thoughts for what they are– just thoughts! The thoughts and feelings we experience may not tell us anything valid about ourselves, so we can choose to stop believing in them and prevent them from running our lives anymore. This shift allows us to diminish the power our thoughts have over our lives.
Practical Exercise: Enhance your cognitive defusion through meditation. As you notice the thoughts and feelings that are going through your mind, imagine them as leaves floating down a river. It is quite difficult to hang on to these leaves, so it can be quite peaceful to envision
yourself noticing what is on each leaf and letting it float away. As each leaf drifts away downstream, visualize your connection to that thought weakening.
3. Acceptance
The principle of acceptance lies at the heart of ACT, and it refers to embracing your thoughts and feelings rather than fighting against them. Often, when anxiety strikes, our first instinct is to avoid these uncomfortable feelings or distract ourselves with another thought or activity. This avoidance can lead to even more anxiety over time, since it causes a short-term decrease in our anxiety, which reinforces our future avoidance of anxiety. However, our anxiety never truly vanishes completely. Acceptance involves recognizing that anxiety is simply another part of life and allowing it to coexist with our other experiences. As psychologist Kristin Neff notes, “suffering = pain x resistance.” Pain is an inevitable part of life, all humans experience some degree of emotional and physical pain at some point. However, resistance to experiencing pain often results in an exacerbation of that discomfort, resulting in prolonged suffering. If we accept pain as an unavoidable part of life, we can reduce the amount of suffering that we feel.
Practical Exercise: Practice a loving-kindness meditation. It can sometimes be difficult to accept our own experiences and have self-compassion. For many, it may feel easier to accept compassion and love from others. As part of your meditation, try to imagine a figure (or a combination of multiple figures) in your life who has loved you unconditionally. If you can’t think of a real person, try to imagine someone who embodies the love and compassion you’d like to receive. Focus on what it feels like to be embraced by this unconditional acceptance, even if you feel like you are undeserving of it. When you feel ready, see if you can imagine yourself as the source of the compassion and love you are receiving from others.
4. Self as Context
Self as context encourages us to zoom out and view ourselves from a broader perspective. Rather than identifying solely with our anxious thoughts or feelings, we can recognize that we are simply the observer of those experiences (this can often go hand-in-hand with cognitive defusion). While our thoughts and feelings will likely change, our core self remains the same– what we think and what we feel does not change who we are! This perspective fosters a sense of detachment and lessens the intensity of our emotional experiences. Just as the weather changes but does not alter the sky, our emotional states may shift without changing who we fundamentally are.
Practical Exercise: Write a letter to yourself from the perspective of an outside observer. Reflect on your anxiety without judgment, recognizing that although it may feel overwhelming, it does not define who you are as a person. It may be helpful to think about what you would say to a friend who is experiencing the same thoughts, feelings, and situation as you are. This exercise can help you cultivate a more compassionate and understanding relationship to yourself.
5. Values
Identifying our core values can provide direction and meaning in our lives, especially when anxiety threatens to take over. Values are activities, or ways of being, that give our lives significance. They can vary widely from person to person, so reflecting on what truly matters to you is essential. Perhaps you value being loving to close ones, reliability in relationships, or prioritizing self-care through relaxation and leisure activities. By aligning our actions with our values, we can create a sense of purpose that empowers us to move forward despite our anxiety.
Practical Exercise: Take some time to reflect on what truly matters to you. Write about your degree of satisfaction in various areas of your life: family relationships, intimate relationships, friendships, work/education, recreation, spirituality, community, physical health/mental well-being. If some of these areas are not important to you, notice that and let that inform how you think about your values. If there are areas that you are currently dissatisfied with, think about what you want to change about your own behavior to enhance that area in your life.
6. Committed Action
Committed action involves taking meaningful steps toward our values, even in the face of anxiety. This process emphasizes the importance of commitment to our values rather than letting anxiety dictate our choices. If you value being loving, for example, a committed action could involve checking in emotionally with your friends regularly, or preparing a nice dinner for your family every week. Taking action helps us to continue developing confidence in our ability to overcome our anxiety and live in alignment with our values.
Practical Exercise: Set a specific goal that aligns with your values, and outline a plan to achieve it. Consider using the SMART goal framework: make your goal Specific, Measurable, Achievable, Relevant, and Time-bound. Make sure the goal you set is focused on what you can change about your own behavior in the long-term. Achieving the goals we set for ourselves can enhance our self-confidence in our ability to achieve future goals and increase our satisfaction with our new values-based lifestyle.
Conclusion
The core processes of ACT aim to foster greater psychological flexibility, enabling us to adapt to life’s changing landscape and demands while managing challenging emotions. By embracing our anxiety and committing to actions aligned with our values, we can lessen its influence on our lives and enhance our overall well-being.
Integrating these principles into our daily lives may not completely eliminate our anxiety (after all, anxiety is a normal emotion that everyone experiences to some degree), but it can transform how we interact with it. By accepting anxiety as a part of the human experience, we can find peace amidst the turmoil and live more authentically.
As you explore these ACT processes, remember that every small adjustment counts. Most of these concepts require repeated practice and efforts to change and reflect. If you find it difficult to practice these processes on your own, it may be beneficial to seek out a therapist who is trained in ACT to guide you in this journey of growth and self-discovery. Through consistent acceptance and committed action, you too can manage your anxiety and lead a more fulfilling, values-based life.