Unhooking from Anxiety: ACT Therapy for Panic & Overthinking

Unhooking from Anxiety: ACT Therapy for Panic & Overthinking

Anxiety can often feel like it’s running the show in your life, constantly pulling you into a cycle of panic, overthinking, and worrying about the future. It can feel impossible to break free from these patterns, leaving you exhausted and stuck.

The good news is that you don't have to keep fighting these feelings on your own. Acceptance and Commitment Therapy (ACT) offers a powerful and compassionate way to unhook from anxiety and regain control of your life. ACT teaches you how to stop fighting against your anxiety and start responding to it in a way that allows you to move forward with purpose.

What Is ACT Therapy?

ACT is a therapeutic approach that combines acceptance and mindfulness strategies with behavioral change techniques. It helps you develop psychological flexibility, allowing you to navigate life’s challenges with greater ease.

Instead of focusing on eliminating anxiety completely, ACT teaches you how to:

• Accept anxiety and discomfort without judgment.
• Commit to actions that align with your values, even when anxiety is present.
• Defuse from anxious thoughts, making them less powerful and less intrusive.

How ACT Helps with Panic & Overthinking

ACT provides a fresh perspective on anxiety. Rather than fighting panic or overthinking, it encourages you to:

1. Detach from Anxiety: Through ACT’s “cognitive defusion” techniques, you learn to view your anxious thoughts as just thoughts—not facts or commands. For example, instead of thinking “I’m going to have a panic attack,” you might think, “I’m having the thought that I’m going to have a panic attack.” This small shift helps you break free from the grip of anxiety.
2. Build Psychological Flexibility: ACT focuses on helping you stay connected to your values, even when anxiety tries to steer you in a different direction. You’ll focus on what truly matters to you, like relationships, career, or personal goals, and commit to taking actions that align with those values—no matter how uncomfortable the anxiety feels.
3. Mindfulness for Anxiety: ACT teaches mindfulness practices that help you stay present in the moment. Instead of spiraling into what-ifs and future catastrophes, you learn how to focus on what’s in front of you, letting go of the need for perfection and control.
4. Radical Acceptance: In ACT, you learn to accept that anxiety is a part of life, not something to fix or avoid. Radical acceptance doesn't mean liking anxiety—it means acknowledging that it exists and that it doesn't have to control your decisions. This allows you to move forward in life, even when anxiety is present.

ACT Tools for Overcoming Panic and Overthinking

Here are some of the most powerful ACT tools to help you manage panic and overthinking:

• The "I’m Having the Thought" Technique: Instead of getting tangled up in anxious thoughts, distance yourself by saying, "I'm having the thought that [insert anxious thought here]." This simple technique allows you to see your thoughts objectively without attaching judgment or fear.
• Mindful Breathing: Practice slow, deep breathing to anchor yourself in the present moment. Focus on your breath, letting go of worries about the future. This technique calms your nervous system and helps you reconnect with your body.
• The “Move Toward What Matters” Strategy: When anxiety pulls you away from your goals, ACT teaches you to take small, value-driven actions, even if you feel anxious. This helps you feel more in control and less driven by fear.
• Self-Compassion: Overcoming anxiety requires patience and kindness toward yourself. Learn to treat yourself with the same compassion that you would offer a friend, acknowledging your struggles without shame.

Why ACT Therapy Works for Panic & Overthinking

ACT works because it focuses on living a meaningful life despite anxiety. It doesn't promise to eliminate anxiety completely—it helps you live fully, regardless of what you're feeling. This approach has been shown to be effective for panic disorder, generalized anxiety, and other anxiety-related issues, as it helps you unhook from the cycle of fear and worry.

How I Can Help You with ACT

As a certified therapist, I specialize in ACT therapy for anxiety and panic. Whether you’re struggling with chronic overthinking, panic attacks, or emotional overwhelm, I can help you develop the skills to regain control and start living a life that aligns with your deepest values.

I work with expats and high-functioning adults, guiding them through their anxiety with practical, actionable tools rooted in mindfulness and acceptance. Therapy can help you break free from the grip of anxiety and start living with greater peace, confidence, and clarity.

Ready to Unhook from Anxiety?

If you’re tired of being controlled by your anxiety, ACT therapy might be the key to helping you move forward with intention and ease.

Book a free consultation today to explore how ACT therapy can support you in overcoming panic, overthinking, and emotional overwhelm.

Relevant Articles

Here are some articles that may help you explore related topics to anxiety, panic, and emotional regulation:

• Healing PTSD with Cognitive Processing Therapy (CPT)
• Managing Anxiety, Burnout, and Overwhelm: Practical Self-Care Tips for Expats and Those Facing Stressful Transitions
• Healing from Complex PTSD: Understanding Symptoms & Recovery
• Managing Panic Attacks: Tools You Can Use Right Away
• Why the Just World Fallacy Hurts Trauma Survivors

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