Why Can’t I Just “Think” My Way Out of Anxiety?
If you’ve ever struggled with anxiety or panic attacks, you’ve likely been told to “just stop overthinking” or “stay positive.” But if managing anxious thoughts were that simple, no one would need therapy.
For many, intrusive thoughts and overwhelming worries feel like they take over, making it hard to focus, sleep or even enjoy daily life. The more we try to control or suppress them, the stronger they seem to get. This is where Acceptance and Commitment Therapy (ACT) offers a different approach—one that helps you unhook from distressing thoughts rather than battling them.
Understanding ACT: A Different Way to Relate to Thoughts
ACT is an evidence-based therapy that focuses on cognitive diffusion—the ability to separate yourself from your thoughts instead of getting tangled up in them. Rather than trying to eliminate anxious thoughts (which is often impossible), ACT helps you shift your relationship to them.
Imagine your thoughts are like leaves floating down a river. ACT teaches you to watch them pass by, rather than jumping in and struggling against the current.
Why "Thinking Your Way Out of Anxiety" Doesn’t Work
The brain is wired to search for threats, whether real or imagined. When anxious thoughts arise, our instinct is to analyze them, challenge them, or push them away. But this often creates more distress, trapping us in a cycle of overthinking and emotional exhaustion.
ACT helps by:
✔ Defusing from thoughts – Seeing thoughts as passing mental events rather than absolute truths.
✔ Practicing mindfulness – Learning to observe thoughts without reacting.
✔ Focusing on values-based actions – Moving forward despite discomfort, rather than waiting for anxiety to disappear.
Practical ACT Techniques for Anxiety & Panic
1️⃣ Name the Thought Instead of Engaging with It
Instead of spiralling into “I’ll never get better”, try saying “I’m noticing that my mind is having the thought that I’ll never get better.” This helps create space between you and the thought, reducing its power.
2️⃣ Use the “Passengers on the Bus” Metaphor
Picture your anxious thoughts as passengers on a bus. They might be loud, demanding, or even mean—but you are the driver. Instead of stopping the bus every time a passenger shouts, you keep driving in the direction of your values.
3️⃣ Engage in Opposite Action
If anxiety tells you to avoid something, ACT encourages you to lean in. Rather than waiting to feel confident, take action based on what matters to you, even if anxiety is present.
Beyond Thoughts: Regulating the Nervous System
While ACT helps reframe how we relate to thoughts, healing from anxiety also requires tending to the nervous system. If your body is constantly in fight-or-flight mode, cognitive techniques alone won’t be enough. That’s why I also incorporate DBT (Dialectical Behaviour Therapy) for emotional regulation and CBT (Cognitive Behavioural Therapy) for restructuring thought patterns alongside ACT.
Some nervous system-friendly practices include:
✔ Grounding exercises (e.g., 5-4-3-2-1 technique)
✔ Deep breathing or paced breathing
✔ Gentle movement like yoga or stretching
✔ Prioritizing rest, hydration, and nourishment
Reclaiming Your Life from Anxiety
ACT isn’t about eliminating anxious thoughts—it’s about changing how you respond to them. Instead of letting anxiety dictate your life, you learn to observe it, make space for it, and move forward anyway.
If you’ve been feeling stuck in overthinking, panic, or self-doubt, ACT offers a powerful path to unhook from fear and reconnect with what truly matters.
Ready to Take the Next Step?
If you struggle with anxiety, panic, or overthinking, therapy can help you regain a sense of calm and control. I’m Christina, a trauma-informed, English-speaking psychologist specializing in ACT, DBT, CBT, and CPT for expats across Europe. Together, we can work on strategies to help you unhook from distressing thoughts, regulate your emotions, and move toward a more fulfilling life.
Book a free consultation today at www.christinababich.com and take the first step toward lasting change.
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