Written By: Jenny Le, AMFT #157436
Supervised By: Andre Sy, LMFT #136608
Anxiety can make it difficult to feel present. You might find yourself replaying a conversation, anticipating everything that could go wrong, or feeling tension in your body before you can identify what is bothering you. It makes sense to want these feelings to go away, especially when they interfere with things you care about.
Acceptance and Commitment Therapy (ACT) invites us to explore a different relationship with anxiety. We can practice making room for difficult thoughts and feelings while choosing how we want to respond. Over time, this can help us become more flexible and stay connected to what matters, even when discomfort shows up.
Here are five ACT-inspired skills to practice at your own pace.
1. Make Space for What You’re Feeling
When anxiety shows up, start by noticing it with curiosity. Where do you feel it in your body?
Maybe your chest feels tight, your stomach feels unsettled, or your shoulders are tense.
You might gently tell yourself, “I’m noticing anxiety right now. I can give myself a moment.”
You do not have to like the feeling or force yourself to feel okay about it. Making space can begin with simply acknowledging what is already there. The practice still counts even if your anxiety does not immediately decrease.
2. Notice Your Thoughts as Thoughts
Anxious thoughts can feel convincing, especially when they begin with “What if?” ACT uses a skill called cognitive defusion to help us step back and notice our thoughts without automatically following them.
For example, “I’m going to mess this up” can become, “I’m having the thought that I’m going to mess this up.”
That small shift creates room to consider how you want to respond. You can also imagine thoughts as clouds passing through the sky. Some may linger or return, and you can practice noticing them without needing to resolve each one.
3. Gently Return to the Present
Anxiety often pulls our attention toward what might happen next. Grounding offers a way to reconnect with what is happening around us right now.
Try noticing your feet against the floor, the texture of your clothing, or a sound in the room. If you prefer more structure, name five things you can see, four you can feel, three you can hear, two you can smell, and one you can taste.
Choose something that feels manageable. Even a brief moment of noticing can be an opportunity to practice bringing your attention back.
4. Reconnect with What Matters to You
When anxiety gets loud, it can become difficult to hear your own needs and priorities. Take a moment to ask yourself, “What matters to me in this situation?” or “How do I want to show up for myself or someone I care about?”
Your answer might involve connection, honesty, creativity, or caring for your health. These values can help guide your next step.
For example, valuing connection might mean reaching out to a friend even when you feel nervous. Valuing your well-being might mean setting a boundary even when guilt comes up.
5. Choose One Small, Meaningful Step
You do not have to feel completely ready to take action. Start with a step that fits your current capacity and moves you toward something you care about.
That might mean drafting the first sentence of an email, spending a few minutes outside, or asking someone for support. Give yourself permission to adjust the pace as needed.
Afterward, notice the effort it took. Following through while feeling anxious is something you can acknowledge, even if the experience felt uncomfortable.
Learning to respond differently to anxiety takes practice. Some days, these skills may feel more accessible than others. You may notice yourself getting caught in worry again, and that can become another moment to pause and gently return.
There is room for anxiety, self-compassion, and meaningful action to exist together. You can begin with how you are feeling today and choose one small step from there.
At Insightful Matters, our mission is to provide compassionate and effective mental health services tailored to your unique needs. Our dedicated team is here to support you every step of the way. We believe in empowering you to achieve emotional well-being and live a fulfilling life. If you're ready to take the next step towards better mental health, contact us today to schedule your first session. Let's embark on this journey together and discover the insights that matter most to you.