Tools for Anxiety Part 1: CBT and ACT

Anxiety is a common mental health condition that affects millions of people worldwide. While it may feel overwhelming, there are effective strategies and tools available to manage anxiety. In this blog, we will explore practical tools for alleviating and preventing anxiety symptoms from two evidence-based approaches: Cognitive Behavioral Therapy (CBT) and Acceptance and Commitment Therapy (ACT). By implementing these strategies into your daily life, you can cultivate a healthier mindset and regain control over your mental well-being.

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Cognitive Behavioral Therapy (CBT) is a popular therapeutic approach that focuses on identifying and changing negative thought patterns and behaviors. It aims to help individuals develop healthier coping mechanisms and reframe their perceptions of anxiety-inducing situations. Acceptance and Commitment Therapy (ACT) emphasizes accepting negative thoughts and emotions as part of the human experience while committing to values-aligned actions. It encourages individuals to live a meaningful life despite anxiety. If you’re interested, check out our other blog posts that go more in-depth into the general principles behind ACT and CBT. Let’s overview a few tools from each perspective:

CBT tools for anxiety:

  • Self-monitoring: Keep a journal to track and record one's thoughts, emotions, and behaviors related to anxiety. By maintaining a record of these patterns, individuals can objectively observe the triggers, intensity, and frequency of their anxiety. Self-monitoring helps individuals gain insight into the connections between their thoughts, emotions, and behaviors, allowing them to identify unhelpful patterns and develop more adaptive coping strategies. By becoming aware of their anxiety triggers and responses, individuals can then engage in targeted interventions to manage and reduce anxiety effectively, leading to improved mental well-being.

  • Thought challenging: Identify negative thoughts and challenge their validity. Replace them with more realistic and positive thoughts. By questioning the validity of these thoughts and replacing them with more realistic and positive thoughts, individuals can reduce the intensity of anxious feelings and prevent them from spiraling out of control. Thought challenging encourages individuals to reframe their perception of anxiety-provoking situations, leading to a more positive and constructive outlook. Ultimately, thought challenging empowers individuals to take control of their anxiety by challenging the negative thoughts that contribute to it.

  • Relaxation techniques: Practice deep breathing, progressive muscle relaxation, or guided imagery to alleviate physical symptoms of anxiety. By practicing these techniques regularly, individuals can activate the body's relaxation response, which counteracts the physiological symptoms of anxiety. Relaxation techniques also help individuals cultivate a sense of calm, improve focus, and enhance overall well-being. By incorporating relaxation techniques into their daily routine, individuals can effectively manage their anxiety and experience greater relaxation, resilience, and control over their emotions.

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ACT tools to include in your anxiety-management toolkit:

  • Mindfulness: Cultivate present-moment awareness and non-judgemental acceptance through meditation or grounding exercises. By practicing mindfulness, individuals can observe their anxious thoughts and feelings without getting caught up in them. This allows for a greater sense of control and a reduction in the impact of anxiety. Mindfulness also helps individuals cultivate a sense of calm and clarity, enabling them to make conscious choices and respond to anxiety more compassionately and effectively. Overall, mindfulness in ACT promotes a greater sense of self-awareness and emotional regulation, leading to improved mental well-being.

  • Values clarification: Identify your core values and prioritize actions that align with those values. By understanding what truly matters to us, we can make choices and take actions that align with those values, even in the presence of anxiety. Values clarification empowers individuals to shift their focus away from anxiety and towards personal growth and fulfillment. By living by our values, we can cultivate a sense of meaning and purpose in our lives, which can help manage anxiety related to inaction and improve overall well-being.

  • Defusion techniques: Learn to detach from unhelpful thoughts by labeling them as passing mental events rather than absolute truths. By practicing cognitive defusion, individuals can learn to observe and accept their anxious thoughts without getting entangled or overwhelmed by them. This technique allows for greater freedom in choosing actions aligned with personal values, leading to a more meaningful and fulfilling life despite anxiety.

Tips for Integrating CBT and ACT Tools into Your Daily Life:

  • Set small, achievable goals: Break down daunting tasks into manageable steps, offering a sense of accomplishment and gradual reduction in anxiety.

  • Seek social support: Share your experiences with trusted friends or join support groups to connect with individuals who understand and empathize with your struggles.

  • Self-care practices: Prioritize self-care activities like exercise, sufficient sleep, and a healthy diet, all of which contribute to better mental well-being.

Managing your anxiety requires proactive effort and with the right tools you can begin mitigating its impact. By cultivating a deeper understanding of your anxiety triggers and applying evidence-based techniques from these modalities, you can build resilience and lead a more fulfilling life. Remember, it's essential to consult with a mental health professional if you need additional guidance or if your anxiety symptoms persist.

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Take Action! Start Anxiety Treatment in Asheville, NC Today!

Our team of caring therapists would be happy to offer support with online and in-person support from Strive On Counseling. You can receive support to cope with your anxiety in healthier ways. If you’re ready to get started, follow these steps:

1. Contact Strive On Counseling

2. Meet with a caring therapist

3. Start overcoming anxiety symptoms!

Other Services Offered with Strive On Counseling 

As Asheville therapists, we understand that every individual has a unique set of mental health needs. This is why we are happy to offer many forms of therapy in addition to anxiety treatment. More specifically, our services include individual counseling, anxiety treatment, EMDR trauma therapy, therapy for men’s issues, mindfulness, Buddhist counseling, cognitive behavioral therapy, and online therapy. Some other resources we offer include guided meditations, supplements, a list of books and other useful resources, and online courses. If you would like more information about any of these services, please reach out today, and start doing therapy in North Carolina!