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Embrace Anxiety: ACT Skills

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Lesson Plan

Anxiety Unhooked Plan

Participants will learn and practice ACT-based defusion and acceptance strategies to observe anxious thoughts without struggle, then clarify values-aligned actions to reduce anxiety’s impact.

Unhooking from anxious thoughts enhances psychological flexibility, empowering adults to engage in valued life activities despite anxiety and improving emotional well-being.

Audience

Adults

Time

30 minutes

Approach

Guided experiential exercises with reflection and values clarification.

Materials

Anxiety Defusion Script, Mindful Breathing Guide, Values Clarification Worksheet, and Session Reflection Form

Prep

Prepare and Review Materials

5 minutes

Step 1

Warm-Up & Check-In

5 minutes

  • Invite the participant to rate current anxiety on a 0–10 scale.
  • Ask about a recent situation that triggered anxiety and note any physical or mental reactions.
  • Emphasize curiosity and nonjudgment.

Step 2

Experiential Defusion Exercise

10 minutes

  • Guide the participant through the Anxiety Defusion Script: label thoughts (e.g., “I am having the thought that…”).
  • Encourage them to observe each thought’s tone, image, and emotion without engaging or disputing.
  • Pause between prompts to allow personal reflection.

Step 3

Mindful Acceptance Practice

5 minutes

  • Lead a brief meditation using the Mindful Breathing Guide.
  • Instruct the participant to notice physical sensations and allow any anxious thoughts to drift by like clouds.
  • Reinforce accepting presence of thoughts without pushing them away.

Step 4

Values Exploration

5 minutes

  • Introduce the Values Clarification Worksheet.
  • Ask the participant to identify 1–2 core life domains (e.g., relationships, career).
  • Have them write values in those domains and a small action step aligned with each value.

Step 5

Wrap-Up & Reflection

5 minutes

  • Complete the Session Reflection Form together: key takeaways, practice commitments, and confidence rating.
  • Discuss how they’ll incorporate defusion and mindful breathing into daily routines.
  • Schedule follow-up or recommend continued self-practice.
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Lesson Plan

ACT Anxiety Session Plan

Participants will practice ACT defusion and acceptance exercises to observe anxious thoughts without struggle and identify values-guided actions to manage anxiety.

This session equips adults with mindfulness and cognitive defusion skills to reduce anxiety’s undue influence, fostering psychological flexibility and committed action aligned with personal values.

Audience

Adults

Time

30 minutes

Approach

Guided experiential exercises with reflection

Materials

Prep

Prepare Materials

5 minutes

Step 1

Warm-Up & Check-In

5 minutes

  • Invite the participant to rate current anxiety on a 0–10 scale.
  • Ask about a recent situation that triggered anxiety, noting physical sensations, thoughts, and emotions.
  • Emphasize a stance of curiosity and nonjudgment toward their experience.

Step 2

Experiential Defusion Exercise

10 minutes

  • Guide the participant through the Anxiety Defusion Script: begin each thought with “I’m having the thought that….”
  • Pause after each prompt to observe the thought’s tone, imagery, and emotional impact without disputing it.
  • Encourage noticing where thoughts arise in the body and letting them pass like passing cars.

Step 3

Mindful Acceptance Practice

5 minutes

  • Lead a brief mindfulness exercise using the Mindful Breathing Guide.
  • Instruct the participant to focus on the breath, noticing sensations and allowing anxious thoughts to drift by without engagement.
  • Reinforce accepting the presence of thoughts and feelings rather than pushing them away.

Step 4

Values Exploration

5 minutes

  • Introduce the Values Clarification Worksheet.
  • Ask the participant to identify one or two core life domains (e.g., relationships, career).
  • Have them list values in each domain and define one concrete, small action step aligned with each value.

Step 5

Wrap-Up & Reflection

5 minutes

  • Complete the Session Reflection Form together: note key takeaways, practice commitments, and a confidence rating.
  • Discuss how and when they will incorporate defusion and mindful breathing into daily routines.
  • Plan any follow-up or recommend ongoing self-practice and resources.
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Slide Deck

Embrace Anxiety: ACT Skills

A 30-Minute Individual ACT Session to Manage Anxiety

Facilitator: Mikaela

Welcome participants. Introduce yourself and the purpose of today’s session: learning ACT skills to manage anxiety. Prompt any initial questions.

Session Agenda

• Warm-Up & Check-In (5 min)
• Experiential Defusion Exercise (10 min)
• Mindful Acceptance Practice (5 min)
• Values Exploration (5 min)
• Wrap-Up & Reflection (5 min)

Briefly orient the participant to the flow and timing of the session. Emphasize a supportive, non-judgmental space.

What Is Cognitive Defusion?

• An ACT skill to ‘unhook’ from thoughts
• See thoughts as passing events in the mind, not facts
• Creates space to choose valued actions

“When we observe thoughts instead of fighting them, they lose power.”

Explain defusion: noticing thoughts as events, not literal truths. Use an example like “I’m having the thought that I’ll fail this task.”

Experiential Defusion Exercise

  1. Identify a recent anxious thought.
  2. Preface it: “I’m having the thought that ___.”
  3. Notice its tone, imagery, location in the body.
  4. Let the thought pass by, like a cloud or car.

See Anxiety Defusion Script for prompts.

Guide them through labeling their thoughts. Pause after each prompt. Keep tone calm, curious, and encouraging.

Mindful Acceptance Practice

• Sit comfortably and close your eyes if you wish.
• Focus on the inhale and exhale.
• When anxiety-related thoughts arise, note them and allow them to drift by.

Refer to Mindful Breathing Guide.

Lead a simple breathing practice. Encourage noticing sensations and gentle acceptance without pushing thoughts away.

Values Exploration

  1. Choose 1–2 core life domains (e.g., relationships, career).
  2. List values in each domain (e.g., “connection,” “growth”).
  3. Define one small action aligned with each value.

Use Values Clarification Worksheet.

Explain why values clarify direction. Encourage them to pick authentic, motivating values.

Wrap-Up & Reflection

• Note key takeaways and practice commitments.
• Rate confidence in using skills (0–10).
• Plan when to practice defusion and mindful breathing daily.

Complete together: Session Reflection Form.

Review insights and reinforce practice commitment. Ask about confidence and barriers to practice.

Next Steps & Resources

• Continue daily practice of defusion and mindfulness.
• Revisit values action steps each day.
• Schedule follow-up or explore additional ACT resources.

Questions?

Thank the participant and ask if they have any final questions. Remind them of resources or follow-up options.

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Worksheet

Anxiety Defusion Script

Use these prompts to observe anxious thoughts without getting hooked. Read each line aloud or silently, then pause and write your responses.

  1. Identify an anxious thought you’ve had recently.
    “I am worried that ________________________________________________.”






  2. Preface it with:
    “I’m having the thought that ________________________________________.”






  3. Notice how this thought sounds in your mind (tone, volume, accent). Describe:







  1. Sense where you feel this thought in your body. Describe the location and sensations:







  1. Choose a defusion phrase. Examples:
    • “I notice my mind is telling me that __________________________________.”
    • “This is just a thought, not a fact: __________________________________.”

Write your preferred phrase below:







  1. Visualize the thought as something passing by (e.g., a cloud, a car). Describe its appearance and movement:







  1. Let the image drift away. Take three deep breaths.
    In one or two sentences, note how you feel now:












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Worksheet

Mindful Breathing Guide

Use this simple practice to cultivate gentle awareness of your breath and allow anxious thoughts to pass without struggle. Follow each step and take your time.

  1. Get Comfortable
    • Sit upright in a chair with both feet on the floor, or lie down if that’s more comfortable.
    • Rest your hands on your lap or by your sides.
    • Soften your gaze or close your eyes.



  2. Notice Your Breath
    • Bring attention to the natural flow of your breath.
    • Observe the inhale—its length, depth, and sensation at your nostrils or chest.
    • Notice the exhale—its release, the gentle fall of your shoulders or belly.






  3. Anchor and Return
    • If your mind wanders to thoughts, sounds, or sensations, gently label “thinking” or “hearing,” then return to your breath.
    • Use each inhale (“rising”) and exhale (“falling”) as anchors.






  4. Continue for 3–5 Minutes
    • Keep your focus on breathing.
    • Each time you notice distraction, kindly guide attention back.

  5. Conclude Practice
    • Take one final, deep breath in and out.
    • Gently open your eyes if closed and notice how you feel.


Reflection
In a few words, note any sensations, thoughts, or feelings you observed during the practice:











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Worksheet

Values Clarification Worksheet

Use this worksheet to identify your most important life domains, clarify your core values in each, and commit to a small, concrete action step.

1. Core Life Domain 1

Name of Domain (e.g., Relationships, Career, Health):




What matters most to you in this domain? List up to three values (e.g., connection, growth, authenticity):




Action Step
Describe one specific, small action you can take this week to live these values in this domain:







2. Core Life Domain 2

Name of Domain (if none, leave blank):




Your Top Values in This Domain (up to three):




Action Step
Describe one specific, small action you can take this week to live these values in this domain:







Reflection & Planning

When will you complete each action step?
• Domain 1 action: __________________________________________
• Domain 2 action: __________________________________________



How confident are you (0–10) that you will follow through on these actions?







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Worksheet

Session Reflection Form

Use this form to capture your insights, commitments, and confidence after our ACT session.

Name: ____________________________ Date: ______________



  1. What are your 1–2 key takeaways from today’s session?






  2. Which exercise did you find most helpful and why?











  3. What specific practice commitments will you make in the coming week?






  4. How confident are you (0–10) in following through on these commitments?




  1. What potential barriers might get in the way, and how could you address them?






  2. Final reflections or questions:






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