From Anxiety to Self-Confidence

Overview

The group is aimed at adults with generalized anxiety disorder, social anxiety, or specific phobias who are ready to embark on a value-oriented and acceptance-based path.
You will learn to accept anxiety not as an enemy, but as a part of life and at the same time act in a value-oriented and self-confident manner. The focus is on developing psychological flexibility in order to break free from the control of anxiety and lead a fulfilling life.

Register here directly for "From Anxiety to Self-Confidence".

Key Details

12-24x 100 minutes
maximum 9 participants
Day TBA, time TBA

Content

Introduction to Acceptance and Commitment Therapy (ACT) and Understanding Anxiety

Basics of ACT: The six core processes (acceptance, cognitive defusion, presence, self-as-context, values, committed action).
Understanding Anxiety: How anxiety arises, is maintained, and why the struggle against it often fails.
Goal Setting: Clarification of individual values and areas of life restricted by anxiety.

Acceptance Instead of Avoidance

Exercises for Acceptance: Mindful experience of anxious feelings without judgment or suppression.
Working with Metaphors: e.g., “The Passenger on the Bus” (anxiety as a passenger who does not take the wheel).
Body Awareness: Recognizing how anxiety manifests physically—and how to view it as a temporary phenomenon.

Cognitive Defusion: Thoughts Are Not the Truth

Techniques for distancing oneself from anxious thoughts:
- Viewing thoughts as passing clouds.
- Linguistic tricks (e.g., “I am having the thought that…” instead of “I think that…”).
Practical Exercises: Writing down, naming, and letting go of worry spirals.

Presence and Mindfulness

Grounding Techniques: Anchoring in the here and now (e.g., 5-4-3-2-1 method).
Mindfulness Meditations: Focus on breath, body, or sensory perceptions to step out of the cycle of anxiety.
Acceptance of Uncertainty: Training to endure uncertainty without falling into catastrophic thinking.

Values Work: What Is Truly Important to Me?

Defining Values: Identification of personal values (e.g., courage, connection, creativity).
Values vs. Goals: Difference between direction (values) and outcome (goals).
Visualization: “Funeral Speech”—What should be said about my life?

Committed Action: Self-Confidence Through Courageous Doing

Small Steps: Breaking down actions into manageable, value-oriented steps (e.g., “I will call a friend today” instead of “I need to become more social”).
Exposure with Acceptance: Gradually seeking out anxiety-provoking situations without avoidance, but with self-compassion.
Self-Compassion: Dealing with setbacks—viewing anxiety as human and understandable.

Integration and Relapse Prevention

Summary of ACT Processes: How the six core principles are applied in everyday life.
Individual Emergency Plans: Strategies for acute anxiety attacks or relapses.
Group Reflection: Exchange on progress, challenges, and mutual support.

Commitment to Change

Personal Commitment Statements: Each participant defines concrete, value-oriented actions for the time after therapy.
Resources and Networks: Tips for books, apps, or self-help groups for further study.
Farewell Ritual: Honoring the shared journey and individual strengths.

Cost Coverage

This offering is provided within the framework of group therapy and is fully covered by statutory health insurance. A prerequisite is attending a psychotherapeutic consultation session in which indication and expectations are discussed.

Cost coverage by private health insurance depends on your agreed insurance coverage. Participation as a self-payer is possible.

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