Three Acceptance and Commitment Therapy (ACT) Skills to Strengthen Your Recovery from OCD and Eating Disorders
When I was in the depths of recovery from an Eating Disorder and OCD, I was hungry (I know, pun intended) for anything that would help me cope with the distress these disorders bring. Particularly when I was beginning to challenge some of the behaviors that kept me stuck in the obsessive cycle. Acceptance and Commitment Therapy (ACT) was a game changer for me. ACT offers a compassionate and empowering approach with practical tools to get through those painful moments of recovery. You know, those moments where you so desperately want to go back to the illness as a way to cope. By focusing on acceptance, mindfulness, and value-driven living, ACT can help you develop skills to navigate distressing thoughts and feelings without letting them define your actions. Here are three foundational ACT skills that I used in my own recovery—thought diffusion, mindfulness, and values-based action. Honestly, I still use these skills when I am having a particularly anxious day!
1. Thought Diffusion: Changing Your Relationship with Thoughts
For people with OCD and/or eating disorders, intrusive thoughts and self-critical beliefs can feel overwhelming and all-consuming. Thought diffusion is a powerful ACT skill that helps you step back and see these thoughts as just that—thoughts, not truths. The goal is to create distance between you and your thoughts, reducing their emotional grip.
How to Practice Thought Diffusion:
Label the Thought: Instead of saying, “I’ll never recover,” try saying, “I’m having the thought that I’ll never recover.” This subtle shift reminds you that a thought is just a mental event, not an objective fact.
Use Visual Imagery: Imagine placing the thought on a cloud and watching it drift away or writing it on a leaf and letting it float down a stream. This exercise helps you observe the thought without becoming entangled in it.
Sing the Thought: Repeat the distressing thought in a silly or exaggerated voice. This makes it feel less threatening and reduces its power over you.
By practicing thought diffusion, you can reduce the intensity of intrusive thoughts and reclaim your ability to act in ways that align with your values.
2. Mindfulness: Grounding in the Present Moment
Mindfulness is at the core of ACT and involves focusing your attention on the present moment with curiosity and non-judgment. For individuals with OCD and eating disorders, mindfulness can help interrupt cycles of rumination, compulsions, and body dissatisfaction. Mindfulness helps us accept the present moment without judgement, including intrusive thoughts and feelings. It does not mean you like or enjoy the thought or feeling, however, you can just let them “be” and observe how they naturally ebb and flow when you stop trying to control them.
How to Practice Mindfulness:
Grounding Exercise: Use your five senses to anchor yourself. Name five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This brings your focus to the here and now.
Observe Without Judgment: Notice your thoughts, emotions, or physical sensations as they arise, without labeling them as “good” or “bad.” Simply acknowledge their presence and let them pass like waves. ex) I notice I feel a lot of anxiety in my chest today. I will let this be here and go about my day, noticing when it rises and falls.
Focus on the Breath: Pay attention to your breathing—the rise and fall of your chest, the sensation of air entering and leaving your nostrils. When your mind wanders, gently guide it back to your breath. The breath can be a helpful anchor point into the present moment.
Mindfulness helps you create a sense of calm and awareness, allowing you to respond to challenges with intention rather than react automatically. It’s okay if this feels really hard at first, it’s supposed to. We are so used to living our lives in the future or replaying the past. It takes time and consistent practice to shift the way we think. The more you practice, the more you shape your brain into a more present focused and mindful state. It gets better overtime- just remember to practice outside of distressing moments at first!
3. Values-Based Action: Living a Life Aligned with What Matters
In ACT, values are your guiding principles—the things that matter most to you. While OCD and eating disorders often steer behaviors toward rigid rules or avoidance, values-based action encourages you to take purposeful steps aligned with what you truly care about- and break those ‘rules’ set by OCD and/or your ED.
How to Practice Values-Based Action:
Clarify Your Values: Reflect on what matters most to you in different areas of life, such as relationships, health, personal growth, or creativity. For example, you might value connection, self-compassion, or authenticity.
Set Small Goals: Identify one action, however small, that aligns with your values. For instance, if you value self-compassion, a small step might be journaling three kind statements about yourself or eating a meal without judgment.
Persist Through Discomfort: Values-based actions often require facing fear or discomfort. Remind yourself that taking these steps brings you closer to a meaningful life, even if it feels challenging in the moment.
By focusing on your values, you can build a life that feels fulfilling and authentic, rather than being dictated by OCD or eating disorder rules. This fosters self trust, self worth and increases the likelihood for authentic and secure connections with others. Living by our values can come with A LOT of discomfort, so just know that if you feel uncomfortable, it doesn’t mean you are doing it wrong. Example: it feels hard to be honest when I’ve made a mistake, especially if I accidentally hurt someone, but I know I will feel better in the long run living by my value of integrity!
Integrating ACT Skills into Recovery
ACT skills like thought diffusion, mindfulness, and values-based action provide practical tools for navigating the challenges of OCD and eating disorder recovery. These skills help you build a compassionate relationship with yourself, make room for difficult emotions, and take meaningful steps toward the life you want to live.
If you’re ready to explore these skills in therapy, our practice is here to support you. We offer both virtual sessions for clients in California, Utah, Florida, Washington and in-person sessions in San Diego, CA. Together, we can help you reclaim your life from OCD and eating disorders and move toward a future rooted in your values. Reach out and schedule a free intro call with us today!
