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 our 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, we begin 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 aligns with the principles of Acceptance and Commitment Therapy, diminishing 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 Acceptance and Commitment Therapy. It involves 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, as it creates a short-term decrease in our anxiety, reinforcing future avoidance. Acceptance involves recognizing that anxiety is simply another part of life and allowing it to coexist with our other experiences.
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.
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). This perspective, a cornerstone of Acceptance and Commitment Therapy, 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.
Conclusion
The core processes of Acceptance and Commitment Therapy 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.
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.