What to do with Worry?

This post was originally featured on WellnessUniverse.com.

I recently became a Diplomate in the Academy of Cognitive Therapy (ACT). The ACT is the only cognitive behavioral therapy (CBT) certifying agency in the world.

Joining this elite group of therapists is quite an honor. There are many therapists in the world that can say they are CBT trained but only 750 people in the world can say that they are CBT certified.

One of the greatest benefits of being an ACT Diplomate is joining their ListServ. Some of the most prestigious CBT therapists in the world are on this list and share their perspectives on a daily basis. Unfortunately, much of this information does not get outside this small network and the clients they work with.

In a recent ACT ListServ email from Reid Wilson, Ph.D., Dr. Wilson shared some helpful videos about anxiety relating to his new book Stopping the Noise in Your Head. I thought the videos were fun and demonstrate important concepts in CBT.

About Dr. Wilson: He has spent much of his 30+ year career providing free or inexpensive ways to help people combat anxiety and worry, and encouraging them to seek CBT services when appropriate.

In promoting his new book, Stopping the Noise in Your Head, he released a free video series called Noise in Your Head, which follows a young woman, Susan, in her struggles with anxiety.

Here are a few of the highlights from each video:

1. Meet Your Competitor: Anxiety
   
   This video normalizes much of the negative and worrisome thinking we experience in our daily lives. It introduces the importance of having an outcome strategy and personal characteristics like grit, trust, and courage.
   
   
2. ​Ditching Content, Welcoming Uncertainty
   
   Susan discusses how easy it can be to get lost in worry and end up in obsessive, negative thinking. Instead, she suggests acknowledging the worry, uncertainty, and discomfort in the imperfection of our daily lives.
   
   
3. Willingly Seek Out Discomfort
   
   Susan continues her battle against anxiety by recommending different strategies to cope with anxiety. It’s okay to be scared!
   
   
4. Do the Opposite
   
   Susan talks about doing the opposite of what anxiety needs — seeking out discomfort! She explores a number of other strategies as well.
   
   
5. Get Scared, Score Points
   
   Susan pushes herself to confront a situation that scares her. She imagines the experience, acknowledges her emotions, supports herself, and conducts other strategies to face her greatest fear.
   
   
6. Living with Anxiety
   
   Susan faces down anxiety in his most desperate form. She finishes the series by finding a place for him in her life.