A Quick Tip for Worry, Stress, and Anxiety

We all get caught up by worry and anxiety at times. We can get stuck in our head going over and over again about problems we have. Worse, anxiety can cause us to start imagining horrible things that might happen in the future. Worry makes us feel tense, scattered, and distracted. It can even paralyze us to the point where we can’t act! The good news is that we don’t have to let anxiety be a constant drain on us.

Acceptance and Commitment Therapy

Here is a simple way to reduce worry and stress from a counseling style called Acceptance and Commitment Therapy. ACT is my favorite approach to counseling for anxiety because it gets us out of those problematic thoughts we seem stuck with us. More importantly, it actually motivates us to do something with our worry instead of digging ourselves into deeper hole.

UseLLAMP

Llamp is a helpful acronym that is easy to remember and apply. I recommend taking a few breaths and sitting down quietly before trying this.

L-Label worry thoughts. Just notice that you’re worrying!

L– Let go of control. Our mind thinks that worrying will help the situation, when in fact it gets in our way.

A- Accept our thoughts and feelings, don’t struggle against them, which will only them bigger.

M- Be Mindful of the present moment. When we notice we are not in problematic situation right now, our body starts to relax.

P- Proceed mindfully, following your ideals, and towards what will actually help the situation.

With this tip in hand, you can start to reduce your worry and stress. It is becomes easier if you are skilled in mindfulness as you’ll be able to notice those worry thoughts more consistently.

Acceptance and Commitment Therapy

UseLLAMP

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