Embracing the Present: Managing Scan-Related Anxiety with Acceptance and Commitment Therapy
People with cancer may experience immense emotional weight that cancer scans and tests can carry. The anxiety and fear surrounding these procedures are valid, but at the Cancer Psychology Collective, we want to introduce you to a powerful therapeutic approach that can help you navigate this aspect of your cancer journey based on techniques an evidence based therapeutic model called Acceptance and Commitment Therapy (ACT). By embracing the present and learning to accept difficult emotions, you can find ways to manage scan-related anxiety more effectively. Let's explore some ACT techniques to support you on this path.
Practice Mindful Acceptance:
In ACT, we encourage the practice of mindful acceptance, which involves acknowledging and accepting your thoughts and feelings without judgment. When you experience scan-related anxiety, instead of trying to push it away or suppress it, gently observe and acknowledge it as a natural response to a challenging situation. By acknowledging your anxiety, you create space for a more compassionate and understanding relationship with yourself.
Connect with Your Values:
Identifying and connecting with your core values can serve as a compass to guide your actions despite anxious feelings. Reflect on what matters most to you in life – whether it's family, relationships, personal growth, or other meaningful pursuits. When anxiety arises, remind yourself of these values and how facing the scan aligns with them. This can provide motivation and purpose during challenging times.
Defuse from Anxious Thoughts:
ACT introduces a concept known as cognitive defusion – a way to distance yourself from distressing thoughts. Rather than getting entangled in your anxious thoughts, practice observing them as mental events. Recognize that thoughts are not facts, and they don't define your reality. By defusing from anxious thoughts, you can reduce their impact on your emotions and actions.
Stay Present with the Breath:
Mindful breathing can be a valuable grounding technique during moments of anxiety. Take a few moments to focus on your breath, feeling the sensation of each inhale and exhale. Breathing mindfully can anchor you to the present moment, allowing you to step away from anxious thoughts and emotions.
Cultivate a Willingness to Experience:
ACT encourages a willingness to experience difficult emotions fully. Rather than avoiding or resisting anxiety, try to lean into it with an attitude of curiosity. Approach your anxiety with an open heart, acknowledging that it is a natural response to a challenging situation. Remember, it's okay to feel anxious, and it doesn't define your strength or worth.
Take Committed Action:
Despite anxiety, commit to taking actions that align with your values and goals. For example, you want to attend the scan with the understanding that doing so is an essential step in caring for your body and ultimately caring yourself. Allow yourself to feel vulnerable while remaining committed to facing the situation with courage.
Cancer scans and tests can evoke powerful emotions, but with Acceptance and Commitment Therapy (ACT) techniques, you can learn to manage scan-related anxiety more effectively. Embrace the present moment, practice mindful acceptance, connect with your values, and defuse from anxious thoughts. Remember that it's okay to experience anxiety; what matters is how you respond to it. Allow yourself to be guided by your values and take committed action despite the presence of anxiety.
Wishing you strength, courage, and acceptance on your journey to healing,
Cancer Psychology Collective
