Anxiety Counselling
How to Stop overthinking and be Present in Your own Life
TAcceptance and Commitment Therapy (ACT) is a form of psychotherapy that emphasizes acceptance as a way to deal with negative thoughts, feelings, and sensations rather than trying to suppress or change them. When viewed through the lens of ACT, anxiety is not seen as something to be eliminated, but rather as a normal and understandable response to certain situations that can be managed through mindfulness and acceptance strategies, behavioral changes, and commitment to actions aligned with personal values.
Understanding Anxiety in ACT
Anxiety, from the ACT perspective, is a natural human emotion that becomes problematic when it leads to avoidance behaviors or when an individual becomes entangled in their anxious thoughts and feelings. ACT posits that trying to control these internal experiences often exacerbates them, leading to a cycle of increased anxiety and avoidance.
Core Components of ACT for Anxiety
Cognitive Defusion: This involves techniques that help individuals see their thoughts as just thoughts, not as truths or directives that must be followed. This can reduce the impact of anxiety-provoking thoughts.
Acceptance: Instead of fighting against anxiety, individuals are encouraged to accept their feelings as part of the human experience. This doesn’t mean resigning to suffering but rather recognizing that trying to avoid or eliminate anxiety can make it stronger.
Mindfulness: Being present and fully engaged in the current moment without judgment helps individuals not get caught up in anxious thoughts about the past or future.
Observing the Self: This concept teaches individuals to see themselves as separate from their thoughts and feelings, enabling a healthier relationship with their inner experiences.
Values Clarification: Identifying what is truly important and meaningful to an individual can help them focus on living a fulfilling life despite the presence of anxiety.
Committed Action: ACT encourages taking action guided by one’s values, even in the face of anxiety. This means making choices based on what matters most, rather than on short-term avoidance of discomfort.
ACT’s View on Anxiety
ACT does not aim to eliminate anxiety; instead, it works to change one's relationship with anxiety. By employing acceptance and mindfulness strategies, individuals learn to live with their anxiety without letting it control their actions or dictate their lives. This approach helps people engage more fully with life, make decisions based on their values, and pursue meaningful action, regardless of their anxious feelings.
Through this lens, anxiety is not a barrier to living a rich and meaningful life but is instead a part of the human condition that can be managed. ACT offers tools not just for coping with anxiety but for thriving in spite of it.
Anxiety can manifest through a variety of symptoms, which can be physical, emotional, or cognitive in nature. It's important to remember that experiencing some of these symptoms occasionally is normal, but when they are frequent, intense, or interfere with daily life, it may indicate an anxiety disorder. Here are some common symptoms of anxiety:
Physical Symptoms
Rapid heartbeat or palpitations: Feeling your heart pounding or racing.
Excessive sweating: Sweating more than usual, often without physical exertion.
Trembling or shaking: Noticeable shaking of the body or limbs.
Feeling short of breath or choking: Difficulty breathing normally.
Fatigue: Feeling unusually tired or experiencing a lack of energy.
Muscle tension: Noticeable stiffness or aches in the muscles.
Headaches: Frequent or severe headaches.
Difficulty sleeping: Trouble falling asleep, staying asleep, or unrestful sleep.
Gastrointestinal problems: Upset stomach, nausea, or other digestive issues.
Emotional Symptoms
Feelings of panic, fear, or uneasiness: Persistent worry about potential dangers or negative outcomes.
Restlessness: Feeling on edge or unable to relax.
Irritability: Becoming easily annoyed or angered.
Difficulty concentrating: Trouble focusing on tasks or remembering things.
Cognitive Symptoms
Constant worrying: An ongoing stream of concern about various issues, big or small.
Catastrophizing: Imagining the worst possible outcomes in any situation.
Indecisiveness: Difficulty making decisions due to fear of making the wrong choice.
Fear of losing control or "going crazy": An irrational fear that one might lose control over themselves or their situation.
Behavioral Symptoms
Avoidance of feared situations or activities: Staying away from situations or activities that are believed to cause anxiety.
Compulsive behaviors: Engaging in repetitive actions as a way of reducing anxiety.