How ACT Helps with Anxiety and Panic Attacks

At Kentlands Psychotherapy, we meet many people who struggle with anxiety and panic attacks. These experiences can feel overwhelming—your heart races, your breath shortens, you feel dizzy, or you might have numbness or tingling in your fingers and toes, you might feel nauseous, and your thoughts often spiral. It’s very common that the first time this happens, you might think you’re having a medical emergency.

That’s understandable, as it can feel like a catastrophic event happening inside your body. When it happens again, it begins to seem like the only option is to avoid what might trigger those feelings. But avoidance usually makes anxiety stronger. That is why we use Acceptance and Commitment Therapy, or ACT, which takes a different approach.

Accept, Don’t Fight

When anxiety shows up, our first instinct is to push it away. Unfortunately, fighting anxious thoughts and sensations tends to intensify them. ACT teaches us to accept anxiety when it arises. Acceptance doesn’t mean we like it or want it; it means we stop giving it extra fuel by resisting. By allowing anxious sensations to be present, we often feel less trapped by them.

Step Back from Anxious Thoughts

Anxiety feeds on thoughts like “What if I faint?” or “What if I embarrass myself?” ACT encourages us to step back and see these thoughts as passing mental events, not absolute truths. One simple exercise is to notice the difference between “I might faint” and “I’m having the thought that I might faint.” This small shift helps us loosen anxiety’s grip and makes it easier to stay calm.

Anchor in the Present

Anxiety pulls us into frightening predictions about the future. Panic attacks make us believe danger is right around the corner. ACT teaches mindfulness skills that anchor us in the present moment. We might focus on the feel of our feet on the ground, the sound of a nearby voice, or the rhythm of our breath. By paying attention to what is happening right now, we realize that we are safe, even while anxiety is present.

See Ourselves Beyond Anxiety

It is easy to start believing that anxiety defines who we are. ACT reminds us that we are more than our thoughts and symptoms. We are the observers of our experiences, not the experiences themselves. This perspective helps us to respond to panic attacks with compassion rather than fear.

Focus on What Matters Most

Anxiety often dictates what we do or don’t do. We might avoid driving, speaking up, or going to social events. ACT shifts our focus to what truly matters: our values. Do we value connection, growth, creativity, or family? When we act in line with our values, we stop letting anxiety set the rules.

Move Toward Action

ACT is not just about thinking differently; it is about living differently. With support, we take small, steady steps toward the life we want, even while anxiety shows up. That might mean returning to a feared place, engaging in a conversation, or finishing a project we’ve been putting off. Each step strengthens our ability to live fully, whether or not we experience panic.

Why This Approach Works

ACT doesn’t promise to eliminate anxiety. Instead, it helps us change our relationship with it. Anxiety may still come, but it no longer controls our choices. Over time, panic attacks lose their power because we stop avoiding life.

If you choose to use medication to help control your symptoms, ACT can make the process easier. It gives you tools to tolerate anxious sensations while the medication has time to take effect. It also provides a solid foundation for long-term coping skills, which can support you if you and your prescriber decide to reduce or discontinue medication in the future.

If you or someone you love struggles with anxiety or panic attacks, we can help. Our team at Kentlands Psychotherapy uses evidence-based approaches like ACT to support clients in living fuller, more meaningful lives. Reach out today to learn more.