How Acceptance and Commitment Therapy Can Help Anxiety

Article written by Denver Therapist, Lauren Battista

Understanding Anxiety and Its Impact on Daily Life

Living life with anxiety can be incredibly challenging. Trying new things, taking risks at work or in your personal life, making decisions, or even simply leaving the house can feel overwhelming.

Read More: “Curious About Anxiety Treatment? We Have Answers”

These feelings of anxiety and panic interfere with day-to-day activities, become difficult to control, are out of proportion to the actual threat that exists, and can last a long time.

Many people who struggle with anxiety know what they want to be doing and achieving, yet they feel trapped by pervasive thoughts and sensations, leading them to avoid places or situations to prevent these feelings of discomfort.

If anxiety symptoms are making it difficult to enjoy life to the fullest, using Acceptance and Commitment Therapy, also known as ACT, with an ACT therapist can be a powerful therapeutic intervention for anxiety.

ACT encourages individuals who struggle with anxiety disorders to identify their values and then commit to taking actions aligned with those values rather than allowing their anxiety to control their lives and decisions.

With the presence of a supportive ACT therapist and environment, ACT can help individuals manage anxiety-driven tendencies such as catastrophic thinking, ruminations, and fixation on past or future events.

The Principles of Acceptance and Commitment Therapy (ACT)

ACT is an evidence-based, mindfulness-centered cognitive behavioral therapy with two primary goals: to foster acceptance of all experiences, even uncomfortable ones, and to promote commitment to living a values-based life.

In essence, ACT aims to help people create rich, meaningful lives while accepting and embracing the presence of discomfort along the way.

The foundation of Acceptance and Commitment Therapy lies in the idea that suffering arises when we try to avoid or control unwanted experiences, emotions and difficult thoughts.

By accepting these experiences and engaging in behaviors aligned with our values, ACT can lead to an improved quality of life.

For those with anxiety, ACT allows individuals to step away from struggling against anxiety-related discomfort and instead focus on actions that move them toward what truly matters.

Six Core Processes of ACT for Anxiety Management

ACT introduces six core processes that help reduce psychological suffering and increase well-being:

1. Present Moment Awareness

Anxiety often pulls us out of the present moment, as we spend time fixating on the past or worrying about the future.

Through practicing present-moment awareness in ACT, individuals learn to anchor themselves in the here and now, reducing anxiety’s impact by focusing on what is directly in front of them instead of living in the world of “what if’s” that people with anxiety can sometimes get lost in.

2. Acceptance

ACT emphasizes the importance of embracing all thoughts and experiences—both pleasant and unpleasant.

Acceptance means allowing anxiety to exist without resisting it, reducing the struggle to “fight off” anxious thoughts and creating space to move through them.

This skill is particularly helpful for those who have a hard time letting go of things that are out of their control.

3. Cognitive Defusion

This process involves looking at thoughts rather than from them. ACT helps people “unhook” from unhelpful thoughts by viewing them as passing experiences rather than as commands.

The ability to keep your attention solely on the thoughts that matter is a muscle that you must build, and ACT provides various ways to do just that.

With the practice of cognitive defusion, clients use techniques like visualization to enable them to observe their thoughts without becoming consumed by them or attached to them.

This practice helps with letting go of limiting beliefs, rigid mindsets, unrealistic expectations and other various forms of unhelpful cognitive content.

4. Self-as-Context

ACT offers clients a framework to examine how they see themselves, helping them recognize that they are more than their experiences, emotions, sensations, or thoughts.

We are all complex individuals made up of many parts, each reflecting different interests, beliefs, and desires.

Read More: “A Guide To Clarifying Your Values in Relationships”

For instance, you might be a student, an artist, a sibling, a dreamer, or even someone who feels anxious at times.

By learning to separate these parts and hold space for them, we can develop perspective-taking skills that foster greater flexibility and self-compassion.

ACT encourages stepping into the role of the “observing self,” where we can notice our experiences without reacting or judging. Think of it this way: you are not the content of your thoughts, but the one who observes them.

This skill can help you understand that while you may experience anxious thoughts, sensations, and feelings, you are much more than the sum of those experiences.

5. Values

Identifying and committing to your core values is a fundamental aspect of ACT.

During times of stress or anxiety, staying connected to what truly matters to you becomes essential.

By clarifying your values and keeping them at the forefront of your mind, you gain motivation, inspiration, and a clear sense of direction for your actions.

These values serve as guiding principles, helping you navigate life’s challenges with purpose and intention.

6. Committed Action

In ACT, the concept of committed action refers to taking intentional, values-driven steps to create a meaningful life.

It involves making deliberate changes and pursuing actions that align with the values you hold dear.

Clients are often encouraged to reflect on how they are showing up in their daily lives, asking themselves, “Are my actions truly aligned with my values?”

This self-assessment can provide valuable insights, especially when considering the cost of investing time and energy in things that don’t truly matter.

The Effectiveness of ACT in Treating Anxiety Disorders

ACT has consistently demonstrated its effectiveness in treating a range of anxiety disorders.

Research shows that individuals who engage in ACT experience reduced day-to-day distress and greater psychological flexibility.

It has been successfully applied to conditions such as social anxiety, panic disorder, depression, and phobias, helping clients break free from internal struggles and focus on leading a life centered around what is most important to them.

ACT can also be integrated with other therapeutic modalities like EMDR therapy, Internal Family Systems (IFS) therapy, Cognitive Behavioral Therapy (CBT), Motivational Interviewing, and Dialectical Behavior Therapy (DBT).

This combination offers a comprehensive approach, blending mindfulness, distress tolerance, and purposeful action.

Whether used on its own or alongside other therapies, ACT has proven to be highly effective for individuals facing a wide range of mental health challenges.

Self-Help Techniques for Practicing ACT at Home

Here are a few simple ACT-based exercises that can be practiced at home:

Slow Down & Ground

Use your five senses to observe the present moment and detach from all-consuming thoughts.

Identify in your environment 5 things you can see, 4 you can hear, 3 you can touch, 2 you can smell, and 1 you can taste.

This exercise can help ground you in the here and now and choose to more intentionally engage with what you want to do next.

Attention Shifting

Read More: “Resistant to Change? Here Are Some Things That May Help”

Set a timer for three minutes and use your breath as an anchor.

When distractions arise, gently acknowledge them and bring your focus back to your breath.

Rhythmic Breathing

Practice a breathing pattern where you inhale for five counts and exhale for seven counts.

This can help deepen your awareness and soothe anxiety. Try this using a timer, starting with one minute once or twice per day.

Build Your Tolerance Muscle

When taking a shower, turn the water to the coldest setting for at least 30 seconds.

Rate your discomfort on a scale of 1–10. Notice how practicing acceptance influences your distress level.

Gradually increase your time in the cold water by 10–15 seconds to build your tolerance muscle.

Unhook from Stories

Our minds create thoughts based on facts (e.g., “It’s 80 degrees outside”) and stories that may not be true (e.g., “If I am myself, no one will like me”).

Write down your next 10 thoughts and identify any unhelpful stories that you want to unhook from.

Emotion Surfing

Think about a moderately stressful situation and observe the sensations, thoughts, urges, and feelings (STUF) it brings up.

For 5 minutes, practice inviting sensations to be as they are, allowing thoughts to come and go, and sitting with any uncomfortable STUF without reacting or judging.

Conclusion: Embracing a Life of Acceptance and Commitment

Acceptance and Commitment Therapy empowers individuals to take control of what matters most: their actions and attention.

By consistently applying ACT principles, people learn to stay grounded in the present, accept their thoughts and emotions without judgment, and make intentional choices aligned with their values.

Unlike therapies that focus solely on symptom reduction, ACT therapists encourage individuals to embrace discomfort and uncertainty as a natural part of life, fostering resilience and psychological flexibility.

The benefits of ACT extend beyond managing anxiety—this therapy equips individuals with practical tools to face a range of life challenges, from depression and stress to relationship issues and burnout.

By cultivating mindfulness and values-driven action, Acceptance and Commitment Therapy allows people to move past avoidance and fear, creating space for growth and fulfillment.

Whether you’re struggling with anxiety or simply seeking to live more purposefully, ACT offers a transformative approach to building a life that reflects your true values and aspirations.

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Denver Therapist, Lauren Battista

Denver therapist, Lauren Battista utilizes Acceptance and Commitment Therapy approaches with many of her clients.

Lauren loves guiding clients through values-based exercises, helping clients to really hone in on their personal values and what they mean for them.

As an ACT therapist, Lauren has helped many clients with anxiety, depression, trauma, ADHD through change and gaining a better understanding of themselves and what works best for them.

In addition to ACT, Lauren is a Brainspotting and EMDR therapist and is also trained in Ketamine Assisted Psychotherapy.

If you are curious to know more about Lauren, check her out on instagram at @lb_does_therapy  and on our website in her bio here: Lauren Battista