What else can work for my anxiety?

What other psychotherapy tools I can use ?

Regarding the previous post “My Anxiety and CBT” the research for Cognitive Behaviour Therapy shows evidence of well-working other therapies with these approaches as well. That will be:

  • Acceptance Commitment Therapy (ACT)
  • Mindfulness-Based Cognitive Therapy (MBCT)
  • Mindfulness-Based Stress Reduction (MBSR)

ACT has six principles;

  • Cognitive defusion,
  • Acceptance,
  • Contact with the present moment,
  • Observing the Self,
  • Values,
  • Committed action.


Acceptance Commitment Therapy has been shown to be valuable in treating tension, sadness, substance abuse, dietary issues, trauma, couple’s difficulty and personality issues.

The core segments of the ACT include giving up the struggle to control unwanted contemplation and emotions with a careful mindfulness at the present time. In line with these assumptions, ACT is about both recognition and change. If we can take a ball immersed in water as an example, we notice that holding it under water requires a lot of effort from us by controlling it and keeping it under water, pressing against the pressure that displaces it.

When we release the ball, it will immediately jump to the surface of the water, and this is what happens with our human troubles. The excess of emotions that we lose control and keeping the ball calmly can let it flow and bother accepting the problem instead of fighting it.

More about the procedure can be found in other articles on my blog.

Another helpful segment is Mindfulness Approaches.

Mindfulness-Based Cognitive Therapy (MBCT) and Mindfulness-Based Stress Reduction (MBSR)

Mindfulness is challenging to explain in a few words. Mindfulness must be experienced and practised to understand fully. This is a complicated process and cannot be nut-shell in one paragraph. MBCT and MBSR teach us to increase awareness, help to see in a positive way and be more aware of the surrounding world. Also, show us how to be in the present moment ‘here and now’.

Mindfulness teaches a relaxation technique through meditation practice. The client is creating a calmer mind and pain reduction and learning how to be standing away from unwanted thoughts through observing them and seeing them from a distance to help more understand and calm the emotion. Become more attentive in the present moment, help to focus better and become a better decision-maker. Very helpful at a workplace or in school. Moreover, most important that mindfulness teaches how to be at peace with yourself.

To sum up what I said in my last posts …

Everyone more or less is aware of anxiety and mental health in surrounding life. Anxiety can destroy the lives of many people. Both the humanistic and existential approach is relevant to the anxiety disorder being treated. The mindfulness programs can be another step to well-being in schools and youth clubs to help with the existing problem of mental difficulty in youth.

Even meditation, yoga, supplements and other natural reliefs are some of the substitutes in the way to improve our wellbeing. Natural healings and natural therapies can help you cope with early-stage anxiety. Supplements like Omega 3 and other neutrinos are helpful as well. Some of the prescribed medications are useful as well, however standard medications have a calming effect and even act on GABA receptors. They are very addictive and need to be controlled in the long term of use. Moreover, a person with high anxiety who suffers from Panic Attack can still get a bonus from spoken therapy if the therapist reacts early enough to practice calmness and breathing exercises. I hope you find the post interesting?

See you soon in the next post.

Published by Marcin Bogucki

Counselling & Psychotherapy for both English and Polish speakers.

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