How to ACT with the News

In an age of 24/7 news cycles, social media overload, and global uncertainty, it’s no surprise that many people feel overwhelmed by current events. Whether it’s political unrest, environmental crises, economic instability, or humanitarian concerns, the sheer volume of distressing information can take a toll on our mental well-being. One therapeutic approach that offers a powerful framework for managing this kind of stress is Acceptance and Commitment Therapy (ACT).

ACT therapy, a form of cognitive-behavioral therapy, helps individuals build psychological flexibility—the ability to stay present, accept difficult emotions, and commit to actions that align with personal values. Unlike traditional therapies that focus on changing negative thoughts, ACT encourages people to notice their thoughts and feelings without judgment and live a meaningful life despite them.

Acceptance: Making Room for Discomfort

When confronted with upsetting news or uncertain global developments, it’s natural to feel anxious, sad, or hopeless. ACT teaches us that resisting these emotions often intensifies our suffering. Instead of trying to eliminate uncomfortable feelings, ACT encourages us to make space for them. This doesn’t mean resignation or complacency; rather, it means acknowledging the reality of our emotional responses without letting them dictate our behavior.

For example, if you feel anxiety when watching the news, ACT would suggest noticing that anxiety, perhaps describing it as a tightness in your chest or racing thoughts, without trying to “fix” it. Just recognizing the emotion, breathing through it, and allowing it to exist can reduce its power over you.

Cognitive Defusion: Detaching from Thoughts

Another core principle of ACT therapy is cognitive defusion, which involves observing your thoughts without getting entangled in them. Current events can provoke strong internal narratives: “The world is falling apart,” “Nothing I do matters,” or “I should be doing more.” Rather than arguing with these thoughts or trying to suppress them, ACT encourages you to notice them as just that—thoughts, not absolute truths.

You might say to yourself, “I’m having the thought that the world is hopeless,” instead of “The world is hopeless.” This subtle shift creates distance between you and your thoughts, making it easier to choose how to respond rather than react automatically.

Values and Committed Action

Perhaps the most empowering part of ACT is the emphasis on values-based living. When the world feels chaotic, grounding yourself in what truly matters to you—compassion, justice, family, creativity—can provide a sense of direction and purpose. ACT encourages you to take actions, however small, that align with your values.

Maybe that means donating to a cause you believe in, volunteering, voting, or simply having a meaningful conversation. These actions can reduce feelings of helplessness and contribute to a sense of agency.

Mindfulness and the Present Moment

ACT therapy also incorporates mindfulness practices to help anchor you in the present. Instead of ruminating about the past or catastrophizing the future, you can learn to connect with the now—your breath, your surroundings, your sensations. This mindful awareness can serve as a calm refuge amid the storm of current events.

Final Thoughts

ACT doesn’t promise to eliminate stress, nor does it shield you from the emotional weight of the world. What it offers is a way to hold that weight differently—with more grace, clarity, and intention. By accepting what you can’t control, defusing from unhelpful thoughts, and taking committed action based on your values, you can find resilience—even in turbulent times.

Finding Clarity and Resilience with Acceptance and Commitment Therapy in Des Plaines, IL

In a world where stress and uncertainty seem constant, it’s easy to feel overwhelmed—not just by current events, but by the emotional weight of daily life. If you’re struggling with anxiety, helplessness, or disconnection, Acceptance and Commitment Therapy (ACT) offers a compassionate, empowering path forward. At Shapiro Psychotherapy Associates PLLC, we help you develop the tools to respond to life’s challenges with intention, flexibility, and clarity. Here’s how to take the first step:

• Schedule an appointment with Shapiro Psych.

• Work with an experienced Acceptance and Commitment therapist.

• Reconnect with your core values and take meaningful action, even when the world feels heavy.

Other Services Offered by Shapiro Psychotherapy Associates, PLLC in Des Plaines, Illinois

At Shapiro Psychotherapy Associates PLLC, I offer a range of therapeutic approaches designed to help you navigate life’s uncertainty with more intention, presence, and emotional resilience. Whether you're drawn to Acceptance and Commitment Therapy (ACT), Eye Movement Desensitization and Reprocessing (EMDR), Cognitive-Behavioral Therapy (CBT), Mindfulness-Based Stress Reduction (MBSR), or therapy for self-esteem and confidence, our work together will be rooted in your values and tailored to your unique story.

With extensive experience and specialized training across multiple evidence-based modalities, I’ll help you build tools to meet life’s challenges—not by avoiding discomfort, but by moving through it with clarity and purpose. Reach out today to begin your path toward a more grounded, connected, and meaningful life.