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How to Accept Anxiety: Opening Up to New Options

In this episode, we explore the second component of the ACT Triflex framework for anxiety acceptance: opening up to new possibilities. Learn why considering options when triggered—even without knowing what to do next—is a crucial step in recovery.

Key Points:

• Understanding the ACT Triflex framework for anxiety acceptance
• Why mindfulness is essential for breaking automatic responses
• How psychological flexibility develops through small moments of choice
• The paradox of opening up to new options
• Why confusion can actually be a sign of progress

Download A Free Guided Mindful Acceptance Exercise

https://learn.theanxioustruth.com/practical-mindfulness-in-anxiety-recovery

Full Show Notes On This Episode

https://theanxioustruth.com/310

Support The Anxious Truth: If you find the podcast helpful and want to support my work, you can buy me a coffee. Other ways to support my work like buying a book or signing up for a low cost workshop can be found on my website. None of this is never required, but always appreciated!

Interested in doing therapy with me? For more information on working with me directly to overcome your anxiety, follow this link.

Disclaimer: The Anxious Truth is not therapy or a replacement for therapy. Listening to The Anxious Truth does not create a therapeutic relationship between you and the host or guests of the podcast. Information here is provided for psychoeducational purposes. As always, when you have questions about your own well-being, please consult your mental health and/or medical care providers. If you are having a mental health crisis, always reach out immediately for in-person help.

Send in a question or comment via text.

HOW DO I ACCEPT ANXIETY?!?!?!?!

Let's start a three-part series on accepting anxiety using the ACT Tri-flex framework. As both a therapist and former anxiety sufferer, I'm going to break down the crucial first practical step of getting present and what it really means in a practical way.

KEY POINTS:

• Why there are no "steps" to accepting anxiety
• The difference between "doing mode" and "being mode"
• What mindfulness actually means in anxiety recovery
• How to develop nonjudgmental awareness
• Why automatic reactions aren't truly automatic

QUOTES FROM THE EPISODE:

• "Accepting anxiety is about dropping out of doing and into being."
• "We are essentially judging, evaluating, and resisting machines all day long."
• "There is no difference between automatically reaching for an ice pack when anxious and automatically liking or disliking the weather."

RESOURCES MENTIONED:

• ACT (Acceptance and Commitment Therapy)
• Dr. Russ Harris's ACT Tri-flex
• The Happiness Trap by Russ Harris
• Drew's interview with Dr. Steven Hayes on The Disordered Podcast
• Drew's interview with Dr. Russ Harris on The Disordered Podcast

UPCOMING COURSE: Join Drew's 6-week Practical Mindfulness Skills group starting soon. Limited to 10 participants. Learn more at learn.theanxioustruth.com

For full show notes on this episode:
https://theanxioustruth.com/309

Support The Anxious Truth: If you find the podcast helpful and want to support my work, you can buy me a coffee. Other ways to support my work like buying a book or signing up for a low cost workshop can be found on my website. None of this is never required, but always appreciated!

Interested in doing therapy with me? For more information on working with me directly to overcome your anxiety, follow this link.

Disclaimer: The Anxious Truth is not therapy or a replacement for therapy. Listening to The Anxious Truth does not create a therapeutic relationship between you and the host or guests of the podcast. Information here is provided for psychoeducational purposes. As always, when you have questions about your own well-being, please consult your mental health and/or medical care providers. If you are having a mental health crisis, always reach out immediately for in-person help.

Send in a question or comment via text.

In this episode of The Anxious Truth, we tackle a question that comes up constantly in anxiety recovery: Should you take time off from work or school because of anxiety? We explore why this seemingly simple question has a complex answer, and why what feels intuitively right might not always serve your recovery.

Key Topics Covered:

• Why the urge to take time off is completely normal
• The paradox of anxiety recovery
• Understanding avoidance vs. strategic rest
• How to make decisions that serve your recovery
• Practical alternatives to taking time off
• Using time off effectively if you choose to take it

For full show notes on this episode:
https://theanxioustruth.com/308

Support The Anxious Truth: If you find the podcast helpful and want to support my work, you can buy me a coffee. Other ways to support my work like buying a book or signing up for a low cost workshop can be found on my website. None of this is never required, but always appreciated!

Interested in doing therapy with me? For more information on working with me directly to overcome your anxiety, follow this link.

Disclaimer: The Anxious Truth is not therapy or a replacement for therapy. Listening to The Anxious Truth does not create a therapeutic relationship between you and the host or guests of the podcast. Information here is provided for psychoeducational purposes. As always, when you have questions about your own well-being, please consult your mental health and/or medical care providers. If you are having a mental health crisis, always reach out immediately for in-person help.

Send in a question or comment via text.

Are you tired of trying countless techniques to "rewire" your anxious brain, only to find yourself still stuck in the same patterns? In this eye-opening episode, we're diving deep into the science of neuroplasticity and anxiety recovery to reveal why popular brain rewiring methods might actually be reinforcing your anxiety.

You'll learn why your brain doesn't have a delete button (and why that's actually good news), what real recovery looks like, and how to build new neural pathways that give you options when anxiety shows up. Whether you're dealing with panic attacks, intrusive thoughts, or chronic anxiety, this episode provides a fresh perspective on recovery that goes beyond simple coping techniques.

This isn't about learning to stay calm - it's about discovering how to live fully even when anxiety is present. If you're ready for a different approach to anxiety recovery, one that's based on neuroscience rather than quick fixes, this episode is for you.

For full show notes on this episode:
https://theanxioustruth.com/307

Support The Anxious Truth: If you find the podcast helpful and want to support my work, you can buy me a coffee. Other ways to support my work like buying a book or signing up for a low cost workshop can be found on my website. None of this is never required, but always appreciated!

Interested in doing therapy with me? For more information on working with me directly to overcome your anxiety, follow this link.

Disclaimer: The Anxious Truth is not therapy or a replacement for therapy. Listening to The Anxious Truth does not create a therapeutic relationship between you and the host or guests of the podcast. Information here is provided for psychoeducational purposes. As always, when you have questions about your own well-being, please consult your mental health and/or medical care providers. If you are having a mental health crisis, always reach out immediately for in-person help.

Send in a question or comment via text.

Want to know more about Rational Emotive Behavior Therapy (REBT) and how it might be applied in your situation? Join us this week for insights from the world-renowned therapist Dr. Debbie Joffe-Ellis as she guides us through the origins, core concepts, and application of REBT. Discover how this pioneering cognitive behavioral approach can help you reshape your perceptions and beliefs, offering a path to recovery from anxiety disorders like panic disorder, agoraphobia, OCD, and generalized anxiety disorder (GAD). With Dr. Debbie’s expert guidance, we explore how understanding that our beliefs—not circumstances—drive our emotions can lead to profound personal change.

By challenging rigid language and embracing mindful word choices, you can create a more flexible mindset. Alongside parallels to philosophical wisdom from Stoicism and Taoism, we humorously address the challenges of relapse and persistence, offering practical strategies for maintaining progress.

Taking control of your emotional well-being starts with self-compassion and acceptance. We're looking crucial role of managing secondary emotions and practicing unconditional self-acceptance, while acknowledging the role that medication may play for some individuals. Dr. Debbie inspires us to be kinder to ourselves, akin to the compassion we extend to others.

For more on REBT and Dr. Debbie Joffe-Ellis:
https://debbiejoffeellis.com/

For full show notes on this episode:
https://theanxioustruth.com/306

Support The Anxious Truth: If you find the podcast helpful and want to support my work, you can buy me a coffee. Other ways to support my work like buying a book or signing up for a low cost workshop can be found on my website. None of this is never required, but always appreciated!

Interested in doing therapy with me? For more information on working with me directly to overcome your anxiety, follow this link.

Disclaimer: The Anxious Truth is not therapy or a replacement for therapy. Listening to The Anxious Truth does not create a therapeutic relationship between you and the host or guests of the podcast. Information here is provided for psychoeducational purposes. As always, when you have questions about your own well-being, please consult your mental health and/or medical care providers. If you are having a mental health crisis, always reach out immediately for in-person help.

Send in a question or comment via text.

Unlock the secret to mastering your mental well-being by embracing the art of doing nothing. Join us as we explore this transformative concept with the insightful Joanna Hardis, an OCD and anxiety specialist from Cleveland. We delve into concepts rooted in Taoism and Buddhism that challenge the relentless drive for constant activity in Western cultures. Learn how surrendering to anxiety and panic attacks, without the urge to fix or solve, can lead to a more harmonious relationship with your mental health.

Joanna and I shatter the misconceptions surrounding "doing nothing". Instead of avoidance or inactivity, this practice encourages stepping back to achieve clarity and presence, especially crucial for those grappling with anxiety disorders. Through personal anecdotes, we unravel how societal pressures and our own mental doing modes—like incessant planning and judging—can cloud our mental space. Discover how being present and accepting the moment can significantly boost your mental well-being.

Our conversation takes a deep dive into mindfulness, spotlighting everyday practices such as Mindfulness-Based Stress Reduction (MBSR) and attention training. We examine the challenges of integrating mindfulness into daily life, emphasizing the need for patience and openness. By becoming more aware of mundane activities, we illustrate how mindfulness can be a powerful tool in stress reduction and overall well-being. Whether it's learning to navigate unfavorable circumstances or making mindful choices amidst societal pressures, this episode is a heartfelt guide on how to embrace stillness in a bustling world.

For more on Joanna Hardis:
https://joannahardis.com

For full show notes on this episode:
https://theanxioustruth.com/305

Support The Anxious Truth: If you find the podcast helpful and want to support my work, you can buy me a coffee. Other ways to support my work like buying a book or signing up for a low cost workshop can be found on my website. None of this is never required, but always appreciated!

Interested in doing therapy with me? For more information on working with me directly to overcome your anxiety, follow this link.

Disclaimer: The Anxious Truth is not therapy or a replacement for therapy. Listening to The Anxious Truth does not create a therapeutic relationship between you and the host or guests of the podcast. Information here is provided for psychoeducational purposes. As always, when you have questions about your own well-being, please consult your mental health and/or medical care providers. If you are having a mental health crisis, always reach out immediately for in-person help.

Send in a question or comment via text.

Why is learning to trust your body again so difficult in the face of chronic or disordered anxiety? What if chronic anxiety could make you feel as disconnected from your body as a chronic illness might?

Discover the surprising parallels between the two as we unravel the complex relationship anxiety sufferers have with their physical selves. This week on The Anxious Truth we're talking about how anxious people learn to fear their bodies, and lose trust in their bodies. This can have a huge negative impact on life in general and if we're not careful, we can wind up feeling powerles, hopeless, and generally depressed.

We're going to talk about how this happens, and a few pathways to re-building trust in your body through action. We'll talk about exposure therapy, interoceptive exposures, purposeful exercise, and even gentle movement in the form of yoga, or Tai-Chi. We don't have to climb mountains to rebuild trust in our bodies. Any experience that shows us that we're not fragile or easily breakable can help get that job done.

For full show notes on this episode:
https://theanxioustruth.com/304

Support The Anxious Truth: If you find the podcast helpful and want to support my work, you can buy me a coffee. Other ways to support my work like buying a book or signing up for a low cost workshop can be found on my website. None of this is never required, but always appreciated!

Interested in doing therapy with me? For more information on working with me directly to overcome your anxiety, follow this link.

Disclaimer: The Anxious Truth is not therapy or a replacement for therapy. Listening to The Anxious Truth does not create a therapeutic relationship between you and the host or guests of the podcast. Information here is provided for psychoeducational purposes. As always, when you have questions about your own well-being, please consult your mental health and/or medical care providers. If you are having a mental health crisis, always reach out immediately for in-person help.

Send in a question or comment via text.

Resisting the reality of anxiety - the fact that it does exist in your life even when you are trying really hard to escape it or make it stop - means clinging to "feel good" expectations that are rarely met. This mismatch between expectations, demands, and reality can make overcoming chronic or disordered anxiety even harder than it already is.

Let's take a look at how expectations and demands can get in the way of learning valuable acceptance and capability lessons that form the core of anxiety disorder recovery. We'll drag some neuroscience and cognitive science into the discussion, relying on predictive processing models of experience to conceptualize why hanging on so tightly and fighting against anxiety that exists without a corresponding real world threat can keep us stuck.

For full show notes on this episode:
https://theanxioustruth.com/303

Support The Anxious Truth: If you find the podcast helpful and want to support my work, you can buy me a coffee. Other ways to support my work like buying a book or signing up for a low cost workshop can be found on my website. None of this is never required, but always appreciated!

Interested in doing therapy with me? For more information on working with me directly to overcome your anxiety, follow this link.

Disclaimer: The Anxious Truth is not therapy or a replacement for therapy. Listening to The Anxious Truth does not create a therapeutic relationship between you and the host or guests of the podcast. Information here is provided for psychoeducational purposes. As always, when you have questions about your own well-being, please consult your mental health and/or medical care providers. If you are having a mental health crisis, always reach out immediately for in-person help.