I just can't get out of it - ACT Therapy for recurrent anxiety

Have you experienced relentless thoughts since waking up in the morning? What time is it? What's on for the day? Am I running late? What am I having for breakfast? The list goes on and on. 

Overthinking or mental rumination can be very common experiences for those with anxiety.

The good thing is that you are not alone and in fact we all go through this. Our brains are thought producing machines and are exactly designed to generate a myriad of thoughts that are related to the world, experiences and context we live in.

Do you go to the supermarket and grab everything from the aisles you walk through? No! I love using this metaphor with my clients as this is exactly what happens with our thoughts. Whilst our brains are thought producing machines, we don’t engage in every single thought we have. We are able to let go of many thoughts; however, with some thoughts, we may find ourselves going over and over about things.

Many people who come to therapy ask themselves, why am I engaging with every thought that relates to anxiety? And how can I get rid of my anxiety?

How can Acceptance and Commitment Therapy (ACT) assist us with recurrent anxiety?

If you’re curious about how to integrate ACT principles into your daily life, here are a few simple steps:

Increasing psychological flexibility

ACT is a third wave therapy that follows the premise that the aim is not to get rid of the thought, instead understand the function of this thought in our context and find ways to approach these thoughts more in line with how we want to live our lives. It steers away from the medical model where by prescribing or taking xyz steps, there is an idea that our anxiety, depression and other psychological issues will go away.

At The Sustainable Space, we are here to look at long-term sustainable practices. The main key here is to notice what thoughts, feelings you are experiencing. Through the understanding of these we can aim to increase psychological flexibility 

Staying present and doing what matters

It is easier said than done, but aiming to remain present is a way we can steer away from the rush and busyness of our thoughts that are either pulling us on what has happened or the things that could happen. 

Staying present in this busy world that reinforces immediacy is a skill that takes plenty of practice and grace. Being able to anchor ourselves to remain present through the use of senses, some level of visualisation (if this works for you) or informal mindfulness practice. 

Then when things get difficult and we may experience the urge to avoid or rush away from our anxiety, reminding ourselves why we are still aiming to practise some skills (e.g. micro breaks, mindfulness) is a gentle way to keep on track and doing what matters to us towards greater wellbeing.

And with having grace comes self-compassion

Self-compassion is more than just being kind to yourself. This involves the ability to accept that pain and suffering are common human experiences. Contacting pain openly is necessary for extending understanding of oneself which leads to self-kindness.  

If anxiety feels overwhelming, remember: you are not alone, and help is available. Feel free to get in touch if you want support. As a Kensington Psychologist, I can work to help you cultivate sustainable practices that allow you to better understand and manage your anxiety.