ACT Cognitive Diffusion Techniques. Dealing with an Anxious Thought

Bob woke up to his alarm blaring and realized he had overslept. He quickly got ready and rushed out the door, but he knew he would be at least 10 minutes late to work. As he drove to work, he couldn't shake the feeling of anxiety that was growing inside him. He started to worry that he would get fired for being late.

Bob took a deep breath and reminded himself to thank his mind for trying to protect him. He recognized that his mind was trying to warn him of a potential threat, but he also realized that his thoughts were not necessarily accurate or helpful (see the blog on Yerkes Dodson Law).

As he continued driving, he repeated to himself, "Thank you, mind, for trying to protect me, but I don't need to listen to these anxious thoughts." He focused on his breathing and allowed himself to let go of the worry and anxiety that had been building up.

When Bob arrived at work, he was 10 minutes late as he had feared. However, he was able to approach his boss calmly and explain the situation. His boss was understanding and appreciated the honesty. Bob realized that his anxiety had been unfounded, and that he had the skills to handle any situation that came his way.

From that day on, whenever Bob felt anxious or worried, he would thank his mind for trying to protect him, but he wouldn't let his thoughts control him. He learned that he was capable of handling difficult situations, and that he didn't need to let his thoughts get the best of him.

So next time you have an anxious thought, Try this technique of thanking your mind.