What Is Acceptance And Commitment Therapy and How Does It Help With Anxiety?
Anxiety is an experience anyone can identify with, whether it is thoughts racing at night or a stomach ache before a big presentation. Anxiety can be a normal part of life and even be helpful, like by alerting us to danger or helping us focus during a test. However, anxiety can also occur in bigger ways leading to impairments in every day functioning. According to the National Institute on Mental Health, 19.1% or 63 million Adult Americans are diagnosed with an anxiety disorder. This leaves many adults seeking therapy services in hopes to relieve their anxiety.
Luckily, anxiety is highly treatable and there are many methods of therapy aimed at helping those dealing with anxiety. Acceptance and commitment therapy, or ACT, is one of the many evidence-based treatments available for managing anxiety.
What is ACT?
The Association for Contextual Behavioral Science defines ACT as “a unique empirically based psychological intervention that uses acceptance and mindfulness strategies, together with commitment and behavior change strategies, to increase psychological flexibility.” Put simply, when learning ACT, clients develop mindfulness skills and learn to create a life aligned with their values. When working with an ACT therapist, clients focus on the six principles of ACT to develop skills to cope with anxiety. The Association for Contextual Behavioral Science explains these principles as:
Acceptance
The practice of making room for unpleasant feelings or thoughts without trying to get rid of them.
Cognitive Diffusion
Understanding that thoughts are bits of language and not inherent truths. Your therapist will help you practice defusion techniques such as imagining thoughts as clouds floating by.
Being Present
Focusing on the here and now, identify what is within your control. Your therapist will guide you through mindfulness activities to help develop this skill. If you know you are working on developing your mindfulness practice already, you might enjoy this blog post about places to take mindfulness walks around Chicago.
Self as Context
Tuning in to the ability to observe one’s thoughts without attachment to them. Notice your thoughts and the part of you that can just notice.
Values
Clarify what you find most important in life, learn to use values to guide decisions.
Committed Action
Take actionable steps to integrate values into everyday life.
What else is ACT used to treat?
ACT has been shown to be effective in treating substance abuse, psychosis, depression, chronic pain, and eating disorders. ACT has also been shown to be effective in treating tinnitus.
How Can I Use ACT?
Learn more about ACT via quick, entertaining YouTube videos with Russ Harris.
Engage in mindfulness practices informally by taking a moment to notice what you are experiencing in the present moment or by using an app like Headspace.
Take a moment to notice each thought or emotion you have without placing judgment or meaning.
Clarify your values through this online value sort.
Begin Anxiety Treatment in Chicago, IL
As said before, ACT is an effective treatment for managing anxiety. You deserve healing from the worry that constantly bogs your mind. Find ways to be more present in life and gain tools to manage anxiety with our anxiety therapists. To get started with ACT for anxiety at our Chicago, IL-based therapy practice, take these steps:
Fill out a contact form.
Meet with an anxiety therapist to discuss their intervention treatments.
Start the healing you deserve!
OTHER SERVICES AT OBSIDIAN COUNSELING AND WELLNESS
With evidence-based therapy tools, our therapists help folks in addressing depression, trauma, and work stress. Additionally, one of our more unique services is yoga therapy, which can also be done using online therapy sessions. We also specialize in supporting LGBTQIA+ folks and highly sensitive people for a variety of struggles. Additionally, we support new parents during times of transition. We know that healing takes time, and our therapists want to be a guide along that journey for you.