control paradox.

ACT for anxiety

John Nolan
24th May 2025

ACT for anxiety is an approach focused on changing your relationship with anxiety rather than trying to control or eliminate it. It posits that control efforts often exacerbate the problem. The goal is to help clients live a rich and meaningful life aligned with their values, even when anxiety is present. This is achieved through core processes: Acceptance (willingness to experience anxiety), Cognitive Defusion (changing the relationship with thoughts), Contacting the Present Moment (mindfulness), The Observing Self (perspective taking), Values (clarifying what matters), and Committed Action (taking steps towards values despite anxiety). These processes are seen as more beneficial than symptom control because they target underlying issues and foster psychological flexibility. Clients can use ACT for anxiety as a self-help tool by working through principles and exercises presented in workbooks, focusing on understanding the rationale, practising the core skills, identifying values, and taking committed action, using tools like monitoring forms and specific exercises like Conscious Questioning and FEEL exercises. The emphasis is on taking action with anxiety towards a valued life.

Anxiety Attack Management Report24th May 2025
This report outlines strategies for managing anxiety attacks based on information from the sources. It explains that anxiety attacks are temporary exaggerations of the stress response and not harmful. Key immediate actions include breathing techniques, relaxation, focusing on thoughts and sensations without judgment, using distraction, and resisting the urge to flee. Longer-term strategies involve identifying triggers, making plans, writing or journaling, challenging thoughts, adjusting language and reactions, practising self-care, seeking support, building understanding, and being persistent.
ACT for anxiety24th May 2025
ACT for anxiety is an approach focused on changing your relationship with anxiety rather than trying to control or eliminate it. It posits that control efforts often exacerbate the problem. The goal is to help clients live a rich and meaningful life aligned with their values, even when anxiety is present. This is achieved through core processes: Acceptance (willingness to experience anxiety), Cognitive Defusion (changing the relationship with thoughts), Contacting the Present Moment (mindfulness), The Observing Self (perspective taking), Values (clarifying what matters), and Committed Action (taking steps towards values despite anxiety). These processes are seen as more beneficial than symptom control because they target underlying issues and foster psychological flexibility. Clients can use ACT for anxiety as a self-help tool by working through principles and exercises presented in workbooks, focusing on understanding the rationale, practising the core skills, identifying values, and taking committed action, using tools like monitoring forms and specific exercises like Conscious Questioning and FEEL exercises. The emphasis is on taking action with anxiety towards a valued life.
The Role of a Depression Coach23rd May 2025
A coach specialising in depression focuses on helping individuals lift depression and manage related issues like stress and anxiety to improve performance and well-being. This involves helping clients define desired changes, understand their experiences, and solve problems. Key aspects may include setting clear, measurable goals, utilising accountability and support systems, and working in person or remotely. It is crucial to remember that coaching is not a substitute for professional medical or mental health treatment, particularly for clinical depression.
Acceptance and Commitment Therapy for Anxiety:What makes it different.22nd May 2025
Acceptance and Commitment Therapy (ACT) for anxiety is a process-based approach that helps individuals live a full and meaningful life while learning to coexist with anxiety. It does not view anxiety as a disease but as a normal human experience that can become problematic when one attempts to control or avoid it excessively. Key principles include acceptance (willingness to experience difficult thoughts and feelings without struggle), mindfulness (paying attention to the present moment nonjudgmentally), cognitive defusion (changing one's relationship with thoughts), clarifying personal values (chosen life directions), and taking committed action (steps towards values, even with anxiety). The goal is not necessarily anxiety reduction itself, but building psychological flexibility to engage in a rich and meaningful life, guided by values.
Depression Coaching19th May 2025
Depression coaching is not a clearly defined practice. However, by combining insights from descriptions of coaching, depression, and related therapeutic approaches like Solution-Focused Brief Therapy (SFBT) and Acceptance and Commitment Therapy (ACT), one can infer potential elements of such a practice. These might include focusing on desired futures and goals, identifying strengths, setting specific and measurable steps, challenging unhelpful language, incorporating acceptance of difficult feelings, aligning actions with personal values, using scaling to track progress, and encouraging action despite challenging emotions, all while being mindful of the specific obstacles presented by depressive symptoms such as lethargy and lack of hope. Coaching principles emphasise working with a person's motivation and using language that resonates with them.