Anxiety can feel overwhelming—like a tightening in your chest, an endless loop of worries, or a racing heart. It’s that nagging voice in your mind that tells you something is wrong, even when you can’t pinpoint what. Whether it’s the fear of failure, the constant need to be prepared for every possible scenario, or the worry that something bad is about to happen, anxiety often leaves you feeling stuck and powerless.
For many people, anxiety feels like an internal battle—constantly trying to control or escape from feelings of fear, worry, or panic. The harder you try to push these feelings away, the more they seem to take over. But there’s a different way to approach anxiety: Acceptance and Commitment Therapy (ACT) teaches us that the key to managing anxiety isn’t to avoid or control it—it’s to make room for it while choosing to move forward anyway.
How Anxiety Feels
Living with anxiety can feel like you’re always on edge. Maybe you find yourself rehearsing conversations in your head, thinking, What if I say the wrong thing? Or perhaps you avoid social situations because the mere thought of being judged makes your heart race. Sometimes it’s hard to focus on the present moment because your mind is busy imagining worst-case scenarios, asking What if? over and over again.
Anxiety can also feel like a tight grip on your life, keeping you from doing things you care about. You might want to pursue new opportunities, but anxiety convinces you that failure is inevitable. You might feel excited about a new experience, only to have anxiety whisper, You’re not ready. What if something goes wrong? And so, you stay in your comfort zone, not because it’s what you want, but because it’s where you feel safe.
Choosing a Different Response with ACT
The crux of ACT is learning to respond differently to anxiety. Instead of trying to eliminate it or avoid it, ACT teaches you to acknowledge the anxiety, accept it for what it is, and still move forward toward the things that matter to you.
But let’s be honest—this doesn’t feel natural at first. The idea of welcoming anxiety when every part of you wants to push it away feels counterintuitive. When anxiety tells you to avoid a situation, saying “yes” to it can feel like stepping into the unknown. But this is where ACT invites a shift: you have a choice.
The choice isn’t about getting rid of anxiety. It’s about deciding how you will respond to it. Will you let it dictate your actions, or will you choose to move forward, even with the discomfort? At first, this can feel unnatural, as though you’re walking against the grain. You might doubt yourself or feel uncertain about whether you’re doing it “right.” But over time, this choice becomes more familiar. You’ll notice that the anxiety might still be present, but it no longer controls you. You can still take that next step toward your values, even if anxiety tries to pull you in another direction.
The Reality of ACT Interventions
Using ACT to manage anxiety often feels strange at first. Imagine you’re afraid of public speaking. Normally, you might spend days over-preparing, trying to eliminate every possible risk of saying something wrong. With ACT, instead of giving in to the urge to over-prepare or avoid the presentation altogether, you might practice acknowledging your anxiety without judgment. You might say to yourself, “I’m feeling anxious, my heart is racing, and that’s okay.” This doesn’t mean the anxiety goes away—it just means you’re no longer fighting it.
The truth is, making room for anxiety is uncomfortable, especially in the beginning. It’s not about feeling fearless, but about moving forward despite the fear. The more you practice this, the more natural it becomes. You may find that you can attend that meeting, give that presentation, or engage in that conversation without feeling overwhelmed. The anxiety may still be there, but it no longer has the power to control your choices.
There is Hope
Living with anxiety can feel like you’re trapped in a cycle of avoidance and fear, but there is hope. You don’t have to wait for anxiety to disappear before you start living the life you want. ACT provides a path where you can learn to make space for anxiety, stop avoiding discomfort, and start moving toward the things that truly matter to you—whether it’s pursuing a career goal, building meaningful relationships, or simply feeling more present in your day-to-day life.
At Centre Wellness, we specialize in helping individuals manage anxiety using evidence-based approaches like ACT. If anxiety has been holding you back, we can work together to help you regain control—not by getting rid of anxiety, but by learning to live fully alongside it. You don’t have to do this alone. Reach out today and take that first step toward a life where anxiety no longer dictates your choices. Let us help you move forward, even when anxiety tries to pull you back.
To view therapists at Centre Wellness who provide therapy for anxiety, click here.
