ACT for Anxiety: Acceptance & Commitment Therapy Guide

Author: Dr. Timothy Rubin, PhD in Psychology

Originally Published: September 2025

Last Updated: September 2025

ACT therapy teaches you to surf anxiety's waves rather than fight them, creating space for what truly matters in your life.

Contents

• Understanding ACT for Anxiety
• How ACT Differs from Traditional CBT
• Six Core Principles of ACT
• Practical ACT Techniques You Can Try Today
• Building Your ACT Practice
• Getting Started with ACT
• FAQ: ACT for Anxiety

Imagine trying to fight a wave in the ocean—you end up exhausted, and the wave comes anyway. Coping with anxiety can feel the same way. Acceptance and Commitment Therapy (ACT) offers a different approach: instead of wrestling with anxious thoughts and feelings, you learn to surf them.

ACT is an evidence-based therapy that teaches you to accept difficult emotions, stay mindful in the present, and commit to actions that align with your values. The goal isn't to eliminate anxiety, but to change your relationship with it.

Research shows ACT can be as effective as traditional CBT for anxiety disorders. In this guide, we'll explore practical ACT techniques you can start using today.

Understanding ACT for Anxiety

Acceptance & Commitment Therapy (ACT) is often called a "third-wave" cognitive-behavioral therapy because it emphasizes mindfulness and acceptance over thought challenging. Instead of trying to eliminate anxious thoughts, ACT encourages you to accept them as just thoughts—not commands.

The aim is to cultivate psychological flexibility—being present with your thoughts and feelings while still acting according to your values. ACT helps you acknowledge anxiety and move forward with it, rather than putting life on hold.

Psychological flexibility allows you to pursue meaningful activities even when anxiety is present.

How ACT Differs from Traditional CBT

Unlike traditional CBT, which focuses on challenging negative thoughts, ACT teaches you to notice and allow thoughts while choosing actions based on your values. You're not asking "Is this thought true?" but rather "Can I let this thought be and still do what's important to me?"

This shifts your relationship to anxious thoughts—they become background noise rather than commands. With ACT, you learn to let go of the struggle with unwanted feelings and commit to behaviors that matter to you.

For a deeper comparison of therapeutic approaches, see our guide on CBT vs DBT for anxiety treatment.

Six Core Principles of ACT

ACT is built on six core principles that work together to increase psychological flexibility. Here's how each helps with anxiety:

Acceptance

Making room for uncomfortable feelings instead of fighting them. This means allowing yourself to feel anxiety without immediately trying to suppress it. ACT guides you to experience anxiety fully and without defense—essentially saying, "I feel anxious, and that's okay."

Cognitive Defusion

Creating distance from your thoughts so they don't rule you. When you're "fused" with thoughts, an anxious thought like "I'm going to fail" feels like truth. Defusion techniques help you observe that thought as just a mental event.

Present-Moment Awareness

Anchoring yourself in the here-and-now. Anxiety pulls us into future worries or past regrets. ACT emphasizes mindfulness—actively focusing on the present moment to break anxious rumination cycles.

Present-moment awareness techniques help interrupt anxiety spirals by grounding you in the here and now.

Self-as-Context

Seeing yourself as more than your passing thoughts and emotions. Instead of "I am anxious," you practice saying, "I notice that I'm feeling anxious." This creates space between you and the feeling—anxiety becomes something you have, not who you are.

Values

Focusing on what truly matters to you in life. Anxiety can shrink your world, but values give you a compass to navigate by. Reflecting on core values has been shown to lower stress and improve well-being.

Committed Action

Taking steps guided by your values, even when anxiety is present. This means doing what matters to you instead of letting fear dictate your choices. Each value-based step builds confidence and tells anxiety, "I hear you, but I'm going to do what matters anyway."

Practical ACT Techniques You Can Try Today

Here are evidence-based ACT techniques you can start practicing immediately:

Thought Labeling ("I'm having the thought that...")

When you notice an anxious thought, pause and rephrase it: "I'm having the thought that I'm going to mess up." This wording gives you distance from the thought and reminds you that mental events aren't necessarily true or important.

The 5-4-3-2-1 Grounding Technique

When anxiety starts to spiral, try this quick grounding exercise:

• 5 things you can see
• 4 things you can feel (feet on floor, air on skin)
• 3 things you can hear
• 2 things you can smell
• 1 thing you can taste

Grounding techniques work by turning attention away from anxious thoughts toward immediate surroundings. For additional mindfulness approaches, explore our meditation for anxiety guide.

Values Journaling

Set a timer for 10 minutes and write about what's most important to you and why. Then choose one small action you can do this week that expresses those values, even if it makes you anxious.

Research shows values affirmation reduces stress and builds resilience. By focusing on your values, you remind yourself that you have goals bigger than avoiding anxiety.

Values journaling helps you stay connected to what matters most, providing motivation to face anxiety-provoking situations.

Building Your ACT Practice

Sustainable ACT practice comes from integrating brief exercises into your daily routine rather than lengthy sessions. Start with just 5-10 minutes daily and gradually build consistency.

Daily ACT Integration

• Morning values check-in: Start your day by briefly connecting with what matters to you
• Midday mindfulness: Practice present-moment awareness during routine activities
• Evening acceptance: Notice and accept whatever emotions arose during the day

Combining ACT with Other Approaches

ACT works well alongside other evidence-based treatments. Consider combining it with approaches from our CBT techniques guide or mindfulness-based cognitive therapy.

Getting Started with ACT

Begin with self-compassion—ACT isn't about perfect execution but about willingness to try. Many people notice initial changes within 2-3 weeks of consistent practice, with significant improvements developing over several months.

If you're dealing with severe anxiety or depression alongside your anxiety symptoms, consider working with a therapist trained in ACT. Professional guidance can help tailor techniques to your specific situation and provide structured support.

Remember, ACT isn't about eliminating anxiety—it's about changing how you handle it. By accepting your feelings, staying present, and doing what matters, you take away much of anxiety's power over your life.

-Tim, Founder of Wellness AI

About the Author

Dr. Timothy Rubin holds a PhD in Psychology with expertise in cognitive science and AI applications in mental health. His research has been published in peer-reviewed psychology and artificial intelligence journals. Dr. Rubin founded Wellness AI to make evidence-based mental health support more accessible through technology.

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FAQ: ACT for Anxiety

What is ACT therapy for anxiety?

ACT (Acceptance and Commitment Therapy) teaches you to accept anxious thoughts and feelings while committing to actions aligned with your values. Instead of fighting anxiety, you learn to coexist with it while pursuing meaningful activities.

How is ACT different from CBT for anxiety?

CBT focuses on changing negative thoughts, while ACT emphasizes accepting thoughts and changing your relationship to them. ACT combines mindfulness with values-based action rather than thought challenging.

Does ACT really work for anxiety?

Yes, research shows ACT is as effective as traditional CBT for anxiety disorders. Studies demonstrate significant symptom reduction through ACT's mindfulness and acceptance-based approaches.

How long does ACT take to work?

Many people notice changes within 2-3 weeks of practice. ACT is typically a short-term therapy lasting 8-12 sessions, with skills you can continue using long-term for ongoing anxiety management.

Can I practice ACT techniques on my own?

Absolutely. Many ACT techniques like mindfulness, values clarification, and cognitive defusion can be self-taught. However, working with an ACT-trained therapist can provide personalized guidance for complex anxiety patterns.

What if accepting anxiety makes it worse?

This is a common concern, but acceptance doesn't mean resignation. You're not giving up—you're changing your approach from exhausting resistance to skillful coexistence, which often reduces anxiety's intensity over time.