How Values Work Can Transform Anxiety Treatment
Anxiety can feel like a relentless force that pulls us away from the lives we want to live. Whether it’s the fear of failure, overwhelming worry, or compulsive behaviors, anxiety often tricks us into prioritizing short-term relief over long-term fulfillment. But what if there was a way to anchor yourself in what truly matters, even in the face of anxiety? That’s where values-based work comes in.
Values work, an essential component of therapies like Acceptance and Commitment Therapy (ACT), helps individuals clarify what matters most to them and use those values as a guide. When combined with evidence-based treatments like Exposure and Response Prevention (ERP) for anxiety and Obsessive-Compulsive Disorder (OCD), values work becomes a powerful tool for transforming the way we relate to anxiety.
What Are Values?
Values are the deeply held principles that guide and inspire us. They represent who we want to be and what we want our lives to stand for. Unlike goals, which are specific and measurable, values are ongoing directions—a compass we can follow, even in uncertain times.
For example:
A value of connection might guide you to nurture relationships, even when anxiety tempts you to withdraw.
A value of growth might inspire you to take risks, even when you’re afraid of failure.
Some common values include:
Compassion
Adventure
Integrity
Family
Creativity
Kindness
Courage
Learning
To explore your own values and strengths, visit this resource for a helpful guide.
When we align our actions with our values, we create a life that feels meaningful and fulfilling—even if anxiety is along for the ride.
How Values Work Enhances Anxiety Treatment
1. Clarifying What Matters
Anxiety often narrows our focus to avoiding discomfort or perceived threats. This avoidance can keep us stuck in a cycle of fear and inaction. By identifying core values, we shift our focus to what truly matters, creating a new framework for decision-making.
For instance, a parent might identify a value of courage and help their child face fears, such as sleeping in their own room or speaking up in class. By modeling bravery and reinforcing the importance of trying despite fear, the parent and child can align their actions with this shared value.
2. Building Willingness to Face Anxiety
Facing anxiety is hard, but values provide a compelling "why." When patients see exposure tasks or challenging situations as opportunities to live in alignment with their values, they’re more likely to persevere.
For example:
A parent who values being present with their children might practice ERP by touching “contaminated” objects to model resilience and prioritize family time.
3. Enhancing Motivation for Change
Avoidance behaviors can feel justified in the short term but often conflict with long-term values. Exploring this misalignment can increase motivation to engage in treatment.
Example: A patient avoiding a career opportunity due to fear of failure might reflect on how that avoidance conflicts with their value of growth. This realization can inspire them to take small steps toward their goals.
4. Reframing Anxiety Symptoms
What if anxiety was a sign that you were stepping into meaningful territory? By reframing anxiety as a signal that you’re moving closer to your values, patients can experience discomfort as purposeful rather than paralyzing.
5. Reducing Avoidance and Rumination
Anxiety thrives on avoidance and overthinking, which often pull us away from our values. Redirecting energy toward value-aligned actions counteracts these tendencies.
For example:
A patient who values creativity might channel their energy into artistic expression, even if self-doubt arises.
6. Creating Long-Term Resilience
Life’s challenges don’t disappear when anxiety diminishes, but values work equips patients with a resilient mindset. By fostering a sense of purpose and direction, values work helps individuals navigate setbacks and uncertainty with greater confidence.
7. Integrating Values with Evidence-Based Practices
Values work seamlessly complements established anxiety treatments:
CBT: Use values to identify avoidance patterns and create exposure hierarchies linked to meaningful goals.
ERP for OCD: Frame exposures as value-driven acts that help patients reclaim their lives.
HRT for BFRBs: Link reducing behaviors like skin picking to values such as self-compassion or professional aspirations.
How Values Work Looks in Action
Imagine a patient struggling with social anxiety:
Value: Connection
Challenge: Avoiding social events due to fear of judgment
Intervention: Together, we identify small, manageable steps they can take toward valued living, such as attending a small gathering or reaching out to a friend. With each step, they practice tolerating discomfort while reconnecting with their value of connection.
Over time, these actions build confidence and resilience, creating a life that feels aligned and meaningful.
Why Values Work Matters
Anxiety treatment is about more than reducing symptoms—it’s about helping people build lives they care about. Values work shifts the focus from “how do I get rid of anxiety?” to “how do I live a life worth living, even with anxiety?” This mindset transforms therapy into an empowering journey of self-discovery and growth.
If you’re ready to start living in alignment with your values and finding freedom from anxiety, let’s talk. Together, we can chart a path toward the life you want to live.
