Anxiety can be overwhelming
Anxiety can be overwhelming and feel as though it's taking over your entire life. It can look like excessive worry, difficulties with sleep, muscle tension, a racing heart, nausea, irritability, panic, and/or feeling on edge. However, anxiety itself is a natural response to stress, and it can help you stay alert and focused in dangerous situations. It’s when anxiety becomes too much and chronic that it can really interfere with your daily life and cause debilitating distress.
One effective way to cope with anxiety is through the Acceptance and Commitment Therapy (ACT) model. ACT is a form of psychotherapy that helps us learn how to accept our thoughts and feelings rather than attempting to control or eliminate them. ACT teaches us that we will never completely get rid of anxiety, that we’ll learn ways to cope with it and make it more manageable.
Here are some strategies that you can use to cope with anxiety using the ACT model:
Identify your values: ACT emphasizes the importance of living a meaningful life in line with your values. By identifying your values, you can develop a clear sense of purpose and direction in life. When you are feeling anxious, remind yourself of your values and how you can act in alignment with them.
Practice mindfulness: Mindfulness is the practice of being present in the moment without judgment. By practicing mindfulness, you can learn to observe your thoughts and feelings without getting caught up in them. This practice can reduce the hold that anxiety has over you.
Use diffusion techniques: Diffusion techniques involve distancing yourself from your thoughts and feelings. By recognizing that your thoughts are not necessarily true or accurate, you can reduce their impact on your emotions. One technique you can try is to imagine that your thoughts and feelings are like clouds floating by in the sky.
Take committed action: Finally, ACT emphasizes the importance of taking committed action towards your goals and values. This means taking action even when you feel anxious or uncertain. By taking small steps towards your goals, you can build momentum and reduce the power that anxiety has over you.
Remember, coping with anxiety is a process, and it takes time and practice to develop these skills. If you are looking for anxiety treatment in Chicago, I encourage you to reach out to one of our therapists who can help guide you through this process. With the right tools and support, it is possible to manage anxiety and live a fulfilling life.
If you want to book a Chicago counseling session contact our online psychological office in Chicago to discuss a free 15 minute initial consultation