ACT - A Gentler Approach To Anxiety

May 11

When it comes to anxiety and depression (and honestly many other mental health struggles) it’s likely you will come across the praises of Cognitive Behavioral Therapy (CBT). Now, this is for good reason. Cognitive Behavioral Therapy has been widely researched, used and proven to provide great results. For this reason, I often use Cognitive Behavioral concepts, techniques and principles within my work with clients, and it really does help…

For the most part.

When I was a newbie clinician, fresh out of graduate school and thrust into an unknown world of seeing back-to back clients, all I wanted to do was find quick, sure-fire results for my clients. So, of course, I turned to Cognitive Behavioral Therapy. I agreed with it’s foundation, as it fully aligns with what we know about how the brain operates and changes over time.

However, over time I began noticing themes of mistrust arise, especially within folks who were struggling with anxiety. When anxiety is present, it’s common to experience self-doubt and as we practiced Cognitive Behavioral principles, that self doubt just seemed to grow. In Cognitive Behavioral Therapy, much of the work is in identifying unhelpful thought patterns and then working to change, or reframe them. This practice can be quite helpful; however, I kept noticing that as we engaged in these techniques, their mistrust of self deepened, as they struggled to reconcile with the question: “What is the real truth?”

Back then, I had heard about Acceptance & Commitment Therapy (ACT) but really had no background or understanding in its concepts. Fast forward a few years and now I’d say it’s the primary method I use in my work as an Anxiety Therapist. Acceptance & Commitment Therapy offers a gentle, compassionate and mindful approach to both our internal and external experiences. It empowers us to align with our values and to cultivate self-compassion as we respond to our inner world (ie. our thoughts, emotions, memories, etc.).

As we practice Acceptance & Commitment Therapy, we are choosing to turn towards our experiences with curiosity and acceptance, rather than constantly trying to change them. While I couldn’t possibly share all of the ACT techniques in existence in this one post, I would like to share just one which I believe encapsulates the ideals of Acceptance & Commitment Therapy. This practice is called expansion, and can be incredibly therapeutic for processing unwanted thoughts and emotions. I am going to break it down for you in writing, but I will also be linking a few guided practices so you can get the feel of how you might be able to bring this skill into your own life. You can also learn more about ACT and implementing ACT strategies in daily life by reading The Happiness Trap.

Expansion

Step #1 - Observe

This is where we turn inwards and simply notice what we notice. We can do a quick scan over our body here and observe any discomfort, tension or other bodily sensations. Be on the lookout for any bodily sensations which are generally bothersome to you, and instead of trying to immediately get distract yourself from it, become curious about it. Notice where it’s located. Observe if it is moving around or staying still. Notice if there is a temperature component to the discomfort. If you’d like, you can even image drawing an outline of the discomfort. Notice it’s shape and on which layer within your body it resides.

Step #2 - Breathe

Take some slow, deep breaths here. Imagine sending your breath to surround, support and comfort the discomfort you feel. Practice inhaling slowly, completely filling the belly and lungs, then exhaling even slower ensuring all of the air is able to exit the body. (Slow, deep breathing helps to calm the body and the mind. You can learn more about this by heading to this video)

Step #3 - Create Space

With each inhale and each exhale, you will be providing space around your discomfort. image your exhales are creating more room within your body for this sensation to be felt, heard and understood. If you notice the discomfort growing through this practice, breathe deeply and give it some more space.

Step #4 - Allow

Typically when discomfort is felt, it’s common practice to avoid, distract or even attempt to eliminate. However, in this practice of expansion, we are intentionally allowing this discomfort to be felt. We are allowing it to be present within us. Even though it doesn’t feel pleasant, by allowing ourselves to feel it, we are telling our brain this this sensation is not a danger to us. Perhaps through this practice, the discomfort will change on it’s own. There is also a chance that it won’t change at all. The goal of expansion is not to change how we feel, but instead to make peace with how we feel.