A Christian take on managing stress and anxiety with ACT therapy …

Challenges and difficult circumstances happen in life, but the emotions we experience — like anxiety, frustration, or sadness — don’t arise directly from those situations. It’s our thoughts and interpretations about these events that create our emotions. Learning how to manage those thoughts is key to navigating stress effectively.

This is where Acceptance and Commitment Therapy (ACT) comes in. ACT fosters psychological flexibility — the ability to stay connected to what matters most, even when difficult thoughts and emotions arise. It helps us create space between our emotions and actions so we can respond with intention rather than react impulsively.

For Christians, these principles align beautifully with the call to live faithfully, anchored in God’s truth and promises. So, let’s explore six core ACT concepts, each with a biblical lens to help us grow both spiritually and emotionally.

1. Grounding.
“Grounding” is about staying connected to the present moment, especially when anxious or stressful thoughts try to pull us elsewhere. When we focus on what is real — through breathing exercises, engaging our senses, or pausing to pray — we create space to respond wisely rather than react emotionally.

From a Christian perspective:
Philippians 4:6-7 teaches us, “Don’t worry about anything; instead, pray about everything. Tell God what you need, and thank him for all he has done. Then you will experience God’s peace, which exceeds anything we can understand. His peace will guard your hearts and minds as you live in Christ Jesus.” Grounding isn’t just about staying calm — it’s about trusting God with our worries and creating space for His peace to guide us.

2. Unhooking.
“Unhooking” refers to the process of distancing ourselves from unhelpful thoughts and feelings that may overwhelm us. It encourages us to recognize when we are caught up in negative patterns of thinking and to take a step back. This practice is about learning to observe our thoughts without being defined or controlled by them.

From a Christian perspective:
Romans 12:2 instructs us, “Don’t copy the behavior and customs of this world, but let God transform you into a new person by changing the way you think. Then you will learn to know God’s will for you, which is good and pleasing and perfect.” This verse underscores the importance of actively changing our thought patterns. Unhooking involves recognizing negative or distorted thoughts and consciously choosing to replace them with God’s truth, allowing for transformation and alignment with His will. By redirecting our thoughts, we can break free from the cycle of negativity and embrace the hope and purpose found in Christ.

3. Engaging.
ACT teaches that avoiding discomfort only strengthens its grip. Engaging means stepping into action, even when it feels difficult. As believers, this means choosing to act in faith — trusting God and following His will — whether or not our emotions align in the moment.

From a Christian perspective:
James 1:2-4 reminds us, “Dear brothers and sisters, when troubles of any kind come your way, consider it an opportunity for great joy. For you know that when your faith is tested, your endurance has a chance to grow. So let it grow, for when your endurance is fully developed, you will be perfect and complete, needing nothing.” Engaging isn’t about ignoring difficulties but leaning into them, trusting that God is using those moments to refine and strengthen us.

4. Acting on your values.
Values serve as our compass, guiding the decisions we make. In ACT, we are encouraged to act in alignment with our values, even when emotions tempt us to act otherwise. For Christians, our values are rooted in God’s Word. We are called to embody Christ’s love and reflect His character in every situation.

From a Christian perspective:
Colossians 3:17 says, “And whatever you do or say, do it as a representative of the Lord Jesus, giving thanks through him to God the Father.” Acting on values means living with purpose, even when it’s hard. As followers of Christ, our lives should reflect His love and truth, regardless of the emotions we experience.

5. Making room.
Making room for emotions means acknowledging them without letting them control us. While not every emotion is rooted in truth — some are based on fear, temptation, or sin — we can bring all our emotions to God in prayer, asking Him to guide us in how we respond.

From a Christian perspective:
Jesus models this for us in Matthew 26:38-39: “He told them, ‘My soul is crushed with grief to the point of death. Stay here and keep watch with me.’ He went on a little farther and bowed with his face to the ground, praying, ‘My Father! If it is possible, let this cup of suffering be taken away from me. Yet I want your will to be done, not mine.'” In His anguish, Jesus expressed His emotions to the Father but still submitted to God’s will. Making room for emotions doesn’t mean accepting every feeling as truth — it means surrendering them to God and asking for His strength and wisdom to respond faithfully.

6. Being kind.
Being kind involves intentionally choosing to show compassion and understanding to ourselves and others. This practice fosters connection and healing, helping to alleviate feelings of isolation or judgment.

From a Christian perspective:
Ephesians 4:32 says, “Instead, be kind to each other, tenderhearted, forgiving one another, just as God through Christ has forgiven you.” This verse emphasizes that our kindness should mirror the grace God has shown us. By actively choosing to be kind, we fulfill our calling as Christians to promote unity and support within the body of Christ. This act of kindness not only strengthens our relationships but also encourages others to experience God’s love through us.

HOW THESE PRINCIPLES WORK TOGETHER IN A CHRISTIAN LIFE
The principles of ACT — grounding, unhooking, engaging, acting on values, making room for emotions, and practicing kindness — build psychological flexibility. This flexibility allows us to act meaningfully, even in the face of emotional challenges, rather than being controlled by them:

• • Grounding reconnects us with God’s presence.
  • Unhooking aligns our thoughts with Christ’s truth.
  • Engaging deepens our faith through action.
  • Acting on values ensures our lives reflect God’s will.
  • Making room for emotions allows us to surrender them to God.
  • Being kind reflects Christ’s love through grace and compassion.

ACT therapy offers practical tools to help us remain faithful and intentional, even when emotions try to pull us off course. Psychological flexibility allows us to lean into God’s truth rather than be led by fleeting feelings or overwhelming thoughts.

As Paul writes in Romans 8:35-37, “Can anything ever separate us from Christ’s love? Does it mean he no longer loves us if we have trouble or calamity, or are persecuted, or hungry, or destitute, or in danger, or threatened with death? (As the Scriptures say, ‘For your sake we are killed every day; we are being slaughtered like sheep.’) No, despite all these things, overwhelming victory is ours through Christ, who loved us.”

This victory through Christ does not mean we avoid hardship or emotional struggle. Rather, it ensures that no challenge can separate us from His love. With this assurance, we can move forward in faith, anchored by His truth and empowered to live according to His will.

Scotty