Living with Anxiety Without Letting It Run Your Life

ACT Therapy

Aug 11

ACT Strategies for a Calmer, More Purposeful Life

Anxiety can feel like it’s calling the shots in your life — deciding where you go, what you say, and even how you see yourself. It might stop you from taking opportunities, enjoying relationships, or feeling at ease in your own skin.

And when anxiety is in the driver’s seat, it’s tempting to try to fight it, silence it, or avoid anything that might trigger it. But here’s the problem: the harder we struggle against anxiety, the more power it often gains.

That’s where Acceptance and Commitment Therapy (ACT) comes in — a research-backed approach that helps you live a rich, meaningful life even when anxiety is present.

The Shift: From Fighting Anxiety to Living Alongside It

Most of us are taught that the way to feel better is to “get rid” of difficult emotions. But anxiety is part of being human — and trying to eliminate it completely can turn into a constant battle you can’t win.

ACT offers a different path: learning how to make space for anxiety, reduce its grip on your decisions, and still take actions that matter to you.

This isn’t about giving up or “just living with it.” It’s about reclaiming your freedom from anxiety’s control.

How ACT Helps You Break Free from Anxiety’s Control

ACT uses six core processes to build psychological flexibility — the ability to adapt, stay grounded, and act in line with your values, even when you’re anxious.

Here’s how that might look in everyday life:

Acceptance – Instead of wrestling with anxious feelings, you practice allowing them to be there without letting them dictate your next move.
Example: You feel nervous before a presentation, acknowledge the tension in your chest, and still go ahead and share your ideas.
Cognitive Defusion – You learn to see thoughts as passing mental events, not absolute truths.
Example: The thought “I’ll embarrass myself” is recognized as just that — a thought — rather than a prediction of disaster.
Being Present – Mindfulness keeps you anchored in the here and now instead of spiraling into “what if” scenarios.
Self-as-Context – You begin to see yourself as more than your anxiety — it’s something you experience, not who you are.
Values Clarification – Identifying what matters most helps you focus your energy where it counts.
Committed Action – You take small, consistent steps toward the life you want, even when anxiety tags along.

What “Living with Anxiety” Looks Like in Real Life

Living with anxiety doesn’t mean you stop caring or settle for discomfort. It means:

Showing up for a meaningful conversation even if your heart is racing.
Pursuing opportunities that align with your values, even when self-doubt whispers in your ear.
Letting go of the need to control every thought or feeling before you act.
Creating space in your day for calm moments and grounding practices.

Why ACT Works for Anxiety

Research shows ACT is effective for reducing anxiety symptoms, but its real strength lies in helping you build a life that feels fulfilling — not just symptom-free.

At Feel Your Way Therapy, we tailor ACT strategies to your unique experiences. We’ll help you: