By Holly Batchelder, PhD
Recently, my father asked me what I've learned from treating anxiety over the past decade. As a clinical psychologist trained in various modalities (ACT, DBT, CBT, Existential, and Process-oriented), I've witnessed how transformative the right approaches can be. Here are my favorite (and science-backed) power moves for managing anxiety that works across multiple modalities.
1. Know Your Values
Understanding and aligning with your core values helps you differentiate between actions driven by fear and those that bring meaning to your life. This principle is central to Acceptance and Commitment Therapy (ACT).
Identify Your Values: Reflect on what truly matters to you. Consider different areas of your life, such as relationships, career, health, and personal growth. Think about moments when you felt most alive and fulfilled. What values were you honoring in those moments? Research shows that living in alignment with personal values is associated with greater well-being and reduced anxiety (Harris, 2006).
Set Goals Based on Values: Use your values to set meaningful, achievable goals. This ensures your actions are guided by what matters most to you rather than by anxiety or fear.
Value-Driven Actions: Make decisions and take actions that align with your values, even if they feel uncomfortable or provoke anxiety. This builds a sense of purpose and resilience.
Evaluate Avoidance: Regularly assess whether your behaviors are moving you toward your values or if they are avoidance tactics driven by fear. Adjust your actions to better align with your values.
2. Engage in Somatic Practices
Somatic practices involve using your body to process and release emotional tension. The body holds and expresses stress and trauma, and engaging in physical activities can help alleviate anxiety.
Move Your Body: Regular physical activities such as yoga, tai chi, dance, or simple stretching can release physical tension and reduce anxiety. These practices promote mindfulness and a connection between mind and body. Studies have shown that regular physical activity can significantly reduce symptoms of anxiety (Strohle, 2009).
Breathwork: Techniques like diaphragmatic breathing, box breathing, or alternate nostril breathing help regulate the nervous system and reduce anxiety.
Grounding Exercises: Connect with the present moment through physical sensations, such as feeling your feet on the ground or holding a cold object. This can anchor you in the here and now, reducing anxious thoughts.
Body Keeps the Score: Many know Dr. Bessel van der Kolk's famous book, "The Body Keeps the Score." When we understand that traumatic experiences can be stored in the body, we can find freedom in movement. Somatic practices aim to access and release these stored emotions through physical movement and awareness.
3. Tolerate Uncertainty
This might be the most vital tool for reducing anxiety. Tolerating uncertainty is crucial for managing anxiety, especially for those with anxiety disorders or OCD. It involves accepting the unpredictability of life without letting it trigger excessive worry or avoidance behaviors.
Acceptance: Recognize that uncertainty is a natural part of life. Seeking absolute certainty is often unrealistic and counterproductive. Embracing uncertainty can reduce anxiety and improve mental health (Carleton, 2016).
Mindfulness: Practice staying present and aware of your thoughts and feelings without trying to change them. Techniques such as mindful breathing or body scans can help.
Exposure Therapy: Gradually expose yourself to uncertain situations in a controlled way to build tolerance. For example, deliberately leaving some decisions unresolved or engaging in activities with unpredictable outcomes.
Reframing Thoughts: Challenge and reframe catastrophic thinking patterns. Instead of assuming the worst, consider more balanced and realistic outcomes.
When you can navigate anxiety with greater ease and compassion by embracing your values, connecting with your body, and learning to tolerate uncertainty, these approaches help manage anxiety and lead to a more meaningful and fulfilling life.
References
Harris, R. (2006). Embracing your demons: An overview of acceptance and commitment therapy. Psychotherapy in Australia, 12(4), 70-6.
Ströhle, A. (2009). Physical activity, exercise, depression and anxiety disorders. Journal of neural transmission, 116, 777-784.
Carleton, R. N. (2016). Into the unknown: A review and synthesis of contemporary models involving uncertainty. Journal of anxiety disorders, 39, 30-43.