How to Try a Micro-ACT Exercise for Anxiety and Stress Relief
When you’re busy, stressed, or feeling anxious, it’s easy to get trapped in your thoughts. Maybe your inner critic says you’re not doing enough, or your mind replays mistakes over and over. These patterns are common, but they don’t have to control your life. One of the simplest ways to step out of the loop is to try a micro-ACT exercise—a small practice from Acceptance and Commitment Therapy (ACT) that you can do in less than five minutes.
This post will walk you through what ACT is, how this exercise works, and when it might be most useful.
What is ACT?
Acceptance and Commitment Therapy (ACT) is an evidence-based approach that helps people develop psychological flexibility—the ability to stay present, accept difficult thoughts or feelings, and still take action aligned with your values.
Instead of fighting with your mind, ACT teaches you how to notice and create space around unhelpful thoughts. That way, you can focus on what matters most rather than what your anxiety demands.
At Aspire Counseling, several of our therapists specialize in ACT, including our newest clinician, Jordan. We integrate ACT with other approaches like Internal Family Systems (IFS) and EMDR, depending on what best supports your healing.
The Micro-ACT Exercise
The exercise is simple but powerful:
Notice a difficult thought.
Pause and bring awareness to the thought that’s pulling at you. It might sound like, “I’ll never get everything done,” or, “I’m not good enough.”
No need to judge the thought—just notice it.
Practice defusion.
Instead of fusing with the thought as if it’s absolute truth, create distance.
One easy way: add the phrase, “I’m having the thought that…”
For example, instead of “I’m a failure,” you say, “I’m having the thought that I’m a failure.” This tiny shift helps you see the thought as just a mental event, not reality.
Name one small committed action in line with your values.
Values are qualities that matter deeply to you, like compassion, growth, or family.
Ask: “What action—however small—moves me toward my values right now?”
If your value is family, maybe it’s texting your child to check in. If your value is health, maybe it’s standing up to stretch for two minutes.
That’s it. Three steps. Simple, doable, repeatable.
Why Does This Work?
Anxious thoughts often demand attention and control behavior. By labeling them as “just thoughts,” you reduce their power. Then, shifting focus to values puts you back in the driver’s seat.
This is especially powerful for high-achieving professionals, who often wrestle with perfectionism and imposter syndrome. Taking one value-aligned step (instead of trying to silence every anxious thought) builds momentum and confidence.
For a deeper dive into how high performers get stuck, check out our post: Why do so many high-achievers feel stuck even when they ‘should’ have it all?
Everyday Examples of Micro-ACT
Here are a few scenarios where you might use this exercise:
Before a big meeting: Thought = “I’m going to mess this up.” → Defusion = “I’m having the thought that I’m going to mess this up.” → Committed action = Take one slow breath and reread your notes.
At home after work: Thought = “I should be doing more.” → Defusion = “I’m having the thought that I should be doing more.” → Committed action = Sit with your child for 10 minutes, fully present.
During conflict: Thought = “They don’t respect me.” → Defusion = “I’m having the thought that they don’t respect me.” → Committed action = State your boundary calmly.
Each time, the goal isn’t to erase the thought—it’s to reduce its grip so you can move toward what matters.
When Should You Use this thought exercise?
This exercise is useful:
During moments of stress or overwhelm.
When you catch yourself ruminating or looping on self-critical thoughts.
Before making a decision where anxiety is clouding clarity.
Anytime you want to pause and realign with your values.
And the beauty is—you don’t need a quiet room or a full hour. You can use it in line at Starbucks, in the car before work, or even in the middle of a meeting.
How Aspire Counseling Can Help
While this micro-ACT exercise is powerful on its own, many people find they need structured support to make lasting change. That’s where therapy comes in. At Aspire Counseling, we offer:
ACT therapy with clinicians like Jordan, who help clients build ongoing psychological flexibility.
IFS (Internal Family Systems) to help you understand and unburden the different “parts” of you that drive performance or self-criticism.
EMDR therapy to process and release trauma that may keep your nervous system stuck in overdrive.
Together, these approaches help you go beyond symptom management and create sustainable change.
Whether you’re in Columbia, Lee’s Summit, or anywhere in Missouri through online therapy, our team is here to support you.
Next Steps: Putting ACT into Action
Try this micro-ACT exercise today. Notice how it feels to create space between you and your thoughts.
Reflect on your values—what really matters to you?
If you’d like to build on this practice, schedule a free consultation with Aspire Counseling to connect with a therapist who can help you integrate ACT, IFS, and EMDR into your growth journey.
Final Thoughts
Anxious thoughts are part of being human, but they don’t have to run the show. By learning how to notice, defuse, and act with intention, you create a life that reflects your values—not just your worries.
If you’re a high achiever in the Kansas City or Mid-Missouri area, know that you don’t have to face this alone. Our therapists specialize in helping professionals like you find clarity, reduce anxiety, and feel truly aligned again.
About the Author
Jessica Oliver is the founder of Aspire Counseling. She is passionate about helping people live lives with meaning, purpose and moving toward the things most important in them. She believes we all have unkind, unhelpful thoughts at times which keep us stuck. She has seen anxiety both push a person toward success and then keep them from achieving their full potential. She believes in the power of psychotherapy to help people overcome their hurdles and hires only therapists who share her vision for truly effective, empowering counseling.
