Introduction

Acceptance and Commitment Therapy (ACT) is an evidence-based approach to therapy that can be utilized to address a variety of mental health concerns, including anxiety and depression. While other treatment approaches aim to reduce symptoms of anxiety, ACT emphasizes acceptance and mindfulness while incorporating actions aligning with personal values. These components help individuals lead more meaningful lives and feel empowered to navigate stressful situations despite the presence of anxiety.

What is Acceptance and Commitment Therapy (ACT)?

Acceptance and Commitment Therapy is a therapeutic approach aiming to enhance psychological flexibility – the ability to adapt to challenging situations while living aligned with one’s values. Through ACT, individuals can expect to learn how to utilize acceptance, acknowledge experiences without judgment, and utilize commitment, leading to taking actions aligned with one’s values.

Through acceptance, ACT promotes acknowledging and accepting one’s thoughts, feelings, and experiences without judging them. Rather than labeling thoughts and feelings as positive or negative, individuals learn how to acknowledge thoughts and feelings as simply being part of the human experience. Acceptance helps individuals reduce their struggle against anxiety, allowing them to foster greater self-compassion.

Through cognitive defusion, individuals learn how to distance themselves from unhelpful thoughts. Instead of viewing anxious thoughts as truths, individuals learn how to view them as temporary and fleeting. This shift helps to reduce the power and intensity of negative thoughts, allowing for greater psychological flexibility.

Mindfulness practices in ACT foster awareness of the present moment, encouraging individuals to observe thoughts and feelings without judging them or labeling them as positive or negative experiences. This promotes a deeper understanding of one’s internal experiences, facilitating a more thoughtful and intentional response to anxiety.

ACT vs. CBT

While both ACT and Cognitive Behavioral Therapy (CBT) aim to address anxiety, there are fundamental differences in their approaches. CBT primarily focuses on identifying and changing negative thought patterns to reduce feelings of anxiety. In contrast, ACT emphasizes accepting anxious thoughts and feelings, encouraging individuals to take actions aligned with their values despite the presence of anxiety. While CBT aims to change the way you think, ACT helps you change your relationship with your thoughts.

What is Anxiety?

Anxiety is a natural response to stress that every person experiences at some point. Sometimes, it can manifest as worry, fear, or apprehension about events and situations. Anxiety can impact individuals in different life areas, including sleep, relationships, and work. While anxiety is a natural response, it can become a concern when it interferes with daily functioning or leads to avoidance.

There are a key differences between everyday worries and anxiety that requires treatment. Everyday worries, like concerns about work or relationships, are typically manageable and temporary. Clinical anxiety often involves persistent, excessive worries that are difficult to control, impacting one’s ability to lead a fulfilling life. If you’ve noticed that your anxiety is overwhelming, persistent, or hindering your daily activities, it may be time to seek help.

How Acceptance and Commitment (ACT) Therapy Helps Manage Anxiety

ACT techniques promote accepting anxiety rather than avoidance. This fosters psychological flexibility, allowing individuals to navigate anxiety while staying aligned with their values. As Dr. Arpan Parikh, Jimini Health Advisor, states, “A central tenet of ACT is psychological flexibility — our ability to be present in the moment, aware of our thoughts and feelings, and still move toward what matters most to us. Studies show that higher psychological flexibility is associated with lower levels of anxiety and depression, suggesting that the ability to accept and adapt to life's challenges is critical to mental well-being.” By incorporating a proactive, rather than reactive, stance toward anxiety, individuals can maintain a greater sense of well-being when facing stressful experiences.

Managing Anxiety with ACT vs. CBT

There are a few key differences between ACT and CBT when approaching anxiety. CBT centers on identifying and challenging negative thought patterns to reduce anxiety symptoms. Through techniques like cognitive restructuring, individuals learn how to reframe their thoughts, aiming to decrease feelings of distress. While focusing on symptom reduction can be effective, it can create an expectation that one must “feel better” before they can fully engage in life. This can inadvertently reinforce the idea that anxiety must be eliminated, which can lead to frustration or avoidance when symptoms persist.

In contrast, ACT for anxiety encourages individuals to accept feelings of anxiety as a natural part of life rather than something to be controlled or avoided. By embracing this acceptance, individuals can shift their focus toward identifying what truly matters to them, like personal relationships, career goals, or hobbies, and take committed action in those areas despite the presence of anxiety. This perspective empowers individuals to live more authentically, allowing them to pursue their goals without being held back by their feelings. Ultimately, this shift fosters resilience and cultivates a sense of purpose, enabling individuals to thrive in their lives amid ongoing challenges. The approach of ACT for anxiety resonates deeply with many individuals seeking to break free from the cycle of anxiety and stress, helping them to realize it is possible to live a meaningful life while experiencing uncomfortable emotions.

Acceptance and Commitment (ACT) Therapy Techniques for Anxiety

ACT includes several techniques to address anxiety effectively:

• Cognitive Defusion: The emotional impact of anxious thoughts can be reduced by creating distance from one’s thoughts. This can be accomplished through visualization exercises, such as visualizing anxious thoughts as leaves on a stream.
• Acceptance: Mindfully acknowledging anxiety allows individuals to experience their feelings without judgment, reducing the struggle against them.
• Values Clarification: By identifying what truly matters to an individual, feelings of motivation can be fostered to work toward valued goals.
• Mindfulness Exercises: Breathing techniques and meditation practices help foster present-moment awareness, which can reduce feelings of anxiety.
• Committed Action: Taking specific, value-driven actions, even if anxiety is present, fosters a sense of purpose and accomplishment.
• The 3-3-3 Technique: Using practical grounding techniques, such as identifying three things you see, three sounds you hear, and three physical sensations you feel, promotes mindfulness and helps ground you in the present moment.

Research Supporting ACT in Treating Anxiety

Numerous studies have demonstrated ACT’s effectiveness in treating anxiety disorders. Research indicates ACT can lead to significant reductions in anxiety symptoms, as well as improvements in overall well-being and life satisfaction. According to Jimini Health Advisor Dr. Arpan Parikh, “A meta-analysis published in the Journal of Affective Disorders found that ACT is as effective as traditional CBT for treating symptoms of anxiety and depression, with some studies suggesting that ACT may be particularly effective for individuals who have not responded well to more conventional treatments [1].” This highlights the viability of ACT as an effective treatment method for anxiety and depression.

The Integration of ACT with Technology

As mental health care continues to evolve, so has the integration of technology with ACT. Digital platforms and apps can provide accessible mindfulness exercises, values clarification tools, and cognitive defusion techniques. As noted by Jimini Health Advisor Dr. Arpan Parikh, “This integration is particularly important for individuals with anxiety and depression who may struggle with consistent therapy attendance due to logistical or emotional barriers. Tech-enabled ACT solutions allow for flexibility in both the delivery and pacing of therapy, making it easier for individuals to engage with the process in a way that fits their lives.” This integration offers individuals resources and support when they need it most, increasing access to effective mental health care.

Digital platforms and apps designed for mental health offer accessible tools that complement ACT principles. For example, guided mindfulness exercises can help individuals practice acceptance and stay in the present moment, a core tenet of ACT. These resources allow individuals to engage with therapeutic techniques at their own pace, making the process feel less intimidating.

Where to Access Acceptance and Commitment (ACT) Therapy for Anxiety

Finding high-quality ACT resources is essential for those seeking to manage anxiety. Here are a few guidelines to help you locate an ACT therapist:

• Ensure the therapist has specific training in ACT and review their experience with anxiety disorders and ACT.
• Ask for referrals from healthcare providers, support groups, or friends.
• Many therapists offer remote sessions, making it easier to find someone who fits your needs regardless of location. If you opt for remote sessions, ensure your therapist is licensed to practice in your state.
• Organizations offering remote therapy services, such as Jimini Health, make it easy to schedule with a therapist, receive individualized treatment plans, and incorporate tools you can use to practice in between therapy sessions.

Jimini Health

Jimini Health offers support when you need it most, including therapy sessions that fit into your schedule. Jimini Health clinicians have significant experience in evidence-based therapies, including ACT for anxiety. Therapy is offered through a hybrid care model, including teletherapy sessions and messaging-based therapy with a Jimini Health Clinician as well as personalized exercises for anxiety management.

Learn more about Jimini Health and how Jimini Health clinicians can help you tackle anxiety effectively. It’s easy to get started with Jimini Health and appointments are available within one business day. Reach out today!

Sources:

1. Ferreira MG, Mariano LI, de Rezende JV, Caramelli P, Kishita N. Effects of group Acceptance and Commitment Therapy (ACT) on anxiety and depressive symptoms in adults: A meta-analysis. Journal of Affective Disorders. 2022 Jul 15;309:297-308.