How to manage Anxiety

Anxiety is a normal, adaptive part of being human. It’s our body’s way of alerting us to potential danger—an ancient survival mechanism that kept our ancestors alive. A burst of anxiety before a job interview, a test, or a difficult conversation is entirely natural.

But for many people, anxiety becomes chronic and overwhelming. Instead of helping, it starts interfering with daily life—fueling avoidance, keeping them stuck, and narrowing their world. This kind of anxiety may show up as persistent worry, racing thoughts, physical tension, or a constant sense that something is wrong, even when there’s no clear threat.

Traditional responses to anxiety often focus on getting rid of the discomfort—through avoidance, distraction, or mental control strategies. Unfortunately, this can backfire. The more we struggle with anxiety, the more power it seems to gain.

That’s where Acceptance and Commitment Therapy (ACT) offers a fresh and empowering alternative.

A Different Way to Approach Anxiety: An Example

Imagine someone named Maya who experiences intense anxiety at work - especially around giving presentations. Her heart races, her thoughts spiral (“Everyone will think I’m incompetent”), and she does everything she can to avoid speaking up in meetings. This protects her from short-term discomfort, but over time, her confidence erodes, and she feels stuck and frustrated.

In ACT, the goal isn’t to eliminate Maya’s anxiety. Instead, she learns to change her relationship to it. She practices accepting the sensations of anxiety when they arise, noticing the anxious thoughts without believing or arguing with them, and reconnecting with what she values - perhaps being seen as capable, growing professionally, or sharing ideas that matter.

So the next time she feels anxiety rising in a meeting, Maya might gently acknowledge it: “There’s that tightness in my chest, and those old thoughts again.” Then, instead of retreating, she chooses to speak up - not because she’s anxiety-free, but because her values guide her behavior more than her fear does.

This is psychological flexibility in action: being present, open, and committed to meaningful living—even when anxiety is in the room.

Will Anxiety levels drop over Time?

As people begin to approach their inner experiences with curiosity and openness rather than resistance, a powerful shift often occurs. They stop fighting their anxiety. And paradoxically, anxiety often loosens its grip.

While reducing anxiety is not the main goal of ACT, studies show that it’s a common side effect of this approach. When you stop feeding the struggle and start building a life around what truly matters to you, anxiety often becomes less overwhelming, less central, and more manageable.

Anxiety doesn’t need to be eliminated to live fully and freely. From an ACT perspective, the key is to make space for anxiety and move forward anyway - toward the relationships, goals, and values that matter most.

You don’t have to wait until anxiety goes away. You can bring it with you. And live a meaningful life today.