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Helping Adolescents Manage Anxiety with Acceptance and Commitment Therapy (ACT)

03/12/2025 | Upward Psychology |

Adolescence is a time of rapid change, increased responsibility, and growing social pressures. It’s no surprise that many teenagers experience anxiety, whether about school, friendships, or the future. While occasional worry is normal, persistent anxiety can interfere with daily life, making it difficult for teens to focus, enjoy social activities, or take on new challenges.

Traditional approaches to anxiety often focus on reducing or eliminating distressing thoughts and feelings. However, Acceptance and Commitment Therapy (ACT) takes a different approach—one that encourages adolescents to accept difficult emotions rather than fight them, clarify what truly matters to them, and take meaningful action even in the presence of discomfort.


Understanding Anxiety Through an ACT Lens
Anxiety often shows up as thoughts like:

  • “What if I fail this test?”
  • “Everyone will think I’m weird.”
  • “I can’t handle this.”

From an ACT perspective, the problem isn’t the thoughts themselves—it’s our relationship with them. Struggling against anxiety, avoiding situations that trigger discomfort, or trying to control every worry can actually make things worse. Instead of fighting anxiety, ACT encourages teens to accept their thoughts and feelings as normal human experiences and focus on taking action in line with their values.

How ACT Helps Teens Manage Anxiety

ACT is built on six core processes that help people develop psychological flexibility—the ability to respond to anxiety in a way that supports growth and well-being.

1. Acceptance: Making Room for Anxiety

Instead of trying to get rid of anxiety, ACT encourages teens to acknowledge it without judgment. A useful metaphor is the “struggle switch”—when we resist anxiety, we make it stronger. But when we turn off the struggle switch, we can let anxiety be there without letting it control us.

Try this: The next time anxiety shows up, encourage your teen to say, “I notice I’m feeling anxious. That’s okay. I can carry this feeling and still move forward.”

2. Cognitive Defusion: Untangling from Anxious Thoughts

Many teens believe that their anxious thoughts are facts rather than just words passing through their minds. ACT helps them create distance from these thoughts using cognitive defusion techniques.

Try this: If a teen says, “I’m terrible at math,” have them rephrase it as “I’m having the thought that I’m terrible at math.” This simple shift reminds them that thoughts are not necessarily true—they’re just thoughts.

3. Being Present: Grounding in the Moment

Anxiety often pulls teens into the past (ruminating on mistakes) or the future (worrying about what might happen). Mindfulness helps them anchor themselves in the present.

Try this: Encourage a 5-4-3-2-1 grounding exercise: Name 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.

4. Self-as-Context: You Are More Than Your Anxiety

Many anxious teens define themselves by their struggles—“I’m just an anxious person.” ACT helps them see that they are not their thoughts or emotions. They are the observer of these experiences, not the experiences themselves.

Try this: Ask, “If your anxiety disappeared tomorrow, who would you be? What kind of person do you want to be?”

5. Values: Focusing on What Matters Most

Instead of avoiding fear, ACT encourages teens to take action based on their values. If a teen values learning but avoids raising their hand in class due to anxiety, ACT helps them see that speaking up—even with fear—is a step toward living their values.

Try this: Have your teen write down what kind of person they want to be (e.g., courageous, kind, curious) and one small action they can take to live that value.

6. Committed Action: Taking Steps Even When It’s Hard

ACT encourages moving toward what matters, even when anxiety is present. Small, manageable steps build confidence over time.

Try this: If a teen is afraid of social situations, help them set a tiny, manageable goal—like saying hello to one person rather than forcing themselves to attend a big party.

ACT in Everyday Life: Supporting an Anxious Teen

  • Model acceptance. Show teens that all emotions—good and bad—are part of being human.
  • Encourage curiosity. Instead of asking, “How do I get rid of anxiety?”, shift to, “How can I make space for this and still do what matters?”
  • Celebrate progress. Small wins, like making eye contact or completing a homework assignment despite anxiety, deserve recognition.

Final Thoughts

Anxiety doesn’t have to control an adolescent’s life. Acceptance and Commitment Therapy helps teens build a new relationship with their thoughts and feelings—one where anxiety doesn’t have to disappear for them to live a meaningful life. By practicing acceptance, defusion, mindfulness, and values-based action, they can learn to navigate anxiety with resilience and confidence.

By helping teens accept their anxiety instead of avoiding it, they can learn to live a life guided by their values—not their fears.

References

  • Hayes, S. C., Strosahl, K. D., & Wilson, K. G. (2016). Acceptance and Commitment Therapy: The Process and Practice of Mindful Change. Guilford Press.
  • Kashdan, T. B., & Rottenberg, J. (2010). Psychological flexibility as a fundamental aspect of health. Clinical Psychology Review, 30(7), 865-878.
  • Powers, M. B., Zum Vörde Sive Vörding, M. B., & Emmelkamp, P. M. (2009). Acceptance and commitment therapy: A meta-analytic review. Psychotherapy and Psychosomatics, 78(2), 73-80.