In this blog post, we're going to explore a powerful tool for dealing with anxiety called Acceptance and Commitment Therapy (ACT). It's not about avoiding or getting rid of anxiety entirely, but about accepting it and still moving forward to lead a fulfilling life.

What is ACT?

Acceptance and Commitment Therapy, or ACT for short, is a type of therapy that helps people manage anxiety by changing their relationship with it. Instead of trying to fight or eliminate anxiety, ACT teaches us to accept it as a natural part of life.

Embracing Uncertainty

One thing about anxiety is that it often stems from our fear of the unknown. We worry about what might happen in the future. ACT encourages us to embrace uncertainty and live in the present moment.

The Benefits of ACT for Anxiety

Here are some key benefits of ACT for managing anxiety:

·       Reduced Avoidance: Instead of avoiding situations that trigger anxiety, ACT helps you face them, step by step.

·       Improved Focus: By accepting your thoughts and feelings, you can focus on what truly matters in your life.

·       Enhanced Resilience: ACT helps you build emotional resilience, making you better equipped to handle life's challenges.

·       Increased Self-Awareness: You'll gain a deeper understanding of your values and what truly matters to you.

·       Better Relationships: ACT can improve your relationships by teaching you to communicate more effectively and be present with others.

Five Things You Can Do

After reading this blog, here are five things you can start doing to apply ACT principles in your life:

1.     Practice Mindfulness: Try mindfulness exercises to become more aware of your thoughts and feelings without judgment.

2.     Identify Your Values: Take some time to reflect on what's truly important to you. Knowing your values can guide your decisions.

3.     Accept Your Emotions: When anxiety arises, acknowledge it without trying to push it away. It's okay to feel anxious sometimes.

4.     Set Meaningful Goals: Define specific goals that align with your values, and take small steps toward them.

5.     Seek Professional Help: Consider reaching out to a trained therapist who specializes in ACT to provide you with guidance and support.

Resources for Further Learning

·       The Happiness Trap by Dr. Russ Harris: A highly recommended book on ACT.

·       Association for Contextual Behavioral Science (ACBS): A valuable resource for learning more about ACT.

Remember, it's okay to seek help when dealing with anxiety, and ACT can be a useful tool in your journey towards acceptance and personal growth. By embracing uncertainty, you may find that it's the key to a more fulfilling life.

Thank you for reading. Don’t hesitate to contact us if you would like to speak with someone about SHIFTing your mental health journey.

By: Dodrie Escoffery, Associate therapist, SHIFT Your Journey Mental Health Counseling