Anxiety is our built-in alarm system. And sometimes, that system can remain on perpetual high alert, making even minor obstacles seem distressing. A proven solution is to allow the pain to exist, moving forward instead of attempting to rid yourself of something better left alone. These six strategies taken from commitment and acceptance therapy (ACT) can help you stay focused on the present and process your thoughts and feelings without judgment.
1. Cultivate psychological flexibility.
Take a step back from intense emotions, be curious about your thoughts, and consider the alternatives. You’ll have more ways to respond to unwanted internal experiences while also allowing them to just be. Let’s say you’re stuck in traffic and running late for an important meeting. Accept that you can’t control traffic jams and then shift your focus to what you can control—like reviewing your talking points for the meeting.
2. Lean into your feelings.
Allow yourself to notice and feel your emotions. Often, the fear of being anxious is worse than the anxiety itself. When you focus only on trying to escape the pain, you’re engaging your imaginationand its numerous attempts to keep you safe. In doing so, you’re missing out on engaging in the realities of the world.
3. Be present.
Most of us are on autopilot, lost in our thoughts. Practice being present throughout your day by paying attention your environment. Live in the external world, as opposed to your mind.
4. Defuse thoughts from feelings.
Take a step back to see your intense thoughts as possibilities rather than truths. This will help you to perceive internal rules as “maybes” and get the distance to discern which thoughts are accurate.
5. Let your values guide you.
Internal experiences aren’t always the best guideposts. Values offer a more stable set of directives when faced with crucial choices—and you’re less likely to become a victim of irrational thoughts and feelings. If you value being a good partner, engage in behaviors in line with that, rather than struggling to suppress anxiety.
6. Commit to action.
It’s important that committed actions line up with your values. That way, you’ll always gain.
Related: How to Reduce Digital Anxiety, According to a Main Line Expert
