A Simple ACT Exercise to Ease Political Anxiety

Therapy can’t change election results or stop wars, but it can help us find grounding in a troubled world. As we kick off the new year, I thought about writing a typical post on New Year’s resolutions, goal-setting, or building “atomic habits.” But honestly, those topics feel small in the face of the deeper, existential dread many of my clients are navigating right now.

For many, political uncertainty is fueling anxiety. The tricky thing about anxiety is that it’s often tied to what we perceive as threats. Perceive is the key word here because we often aren’t sure what harm is actually coming.

For instance, the women I work with are worried about reproductive rights. In the Bay Area, where IVF and egg freezing are as common as ordering takeout, the stakes are especially high—for queer and heterosexual families alike. In a community where queer families have found support and thrived, the threat of old rules returning feels heavy. For some queer folks like myself, memories of not being able to marry or have equal parental rights still linger—it wasn’t that long ago.

I’m not here to fear-monger, but to acknowledge that we don’t know what’s coming. Is this Bush-era déjà vu? Or something worse? It’s uncertain. For many of us, myself included, it raises questions about where we’d go if things really turned. (For me, it’s Mexico:)

What I do know is that while we can’t control the chaos around us, we can control how we respond. So today, I want to share a simple tool from Acceptance and Commitment Therapy (ACT)—the Matrix of Change. This exercise helps us focus on what truly matters, even in times of uncertainty. I often do this with clients during our first sessions, but you can easily try it on your own.

The ACT Matrix of Change: A DIY Guide

Grab a pen and paper, or open a blank document. This is about stream-of-consciousness writing, so don’t overthink—just let your thoughts flow.

1. Start with what matters most.
Take a moment to reflect deeply. Write down the things that are most important to you in life. Think about what gives you a sense of purpose or fulfillment—things that truly come from your heart or gut. Be specific.

For example, when I do this exercise, my well-being always comes up. It’s crucial to me—not just for my own sake, but for my family, friends, clients, and even my hobbies. Fitness has also become a big part of my identity, so my mental and physical health are deeply intertwined with what matters most.

2. Check in with how these are showing up.
Next, ask yourself: Are these important things present in your life? Are they being fulfilled? If not, what would it look like to start prioritizing them? What small, meaningful steps could you take to honor these values?

3. Notice any inner obstacles.

As you write, you might notice your inner critic creeping in—that little voice questioning or doubting you. If it shows up, don’t push it away. Instead, try to get curious about it. Why is it here? What is it trying to protect you from? Sometimes befriending this critical part of ourselves can help us understand it better and make space for growth.

4. Explore what’s holding you back.
If negative thoughts or feelings seem to dominate, don’t worry. That’s normal. These obstacles often point to areas we need to tend to first before moving forward. Think of them as the starting points for building a life that aligns with your values.

5. Visualize your next step.
Finally, consider: What’s one small action you can take this week to move closer to what matters most? It doesn’t have to be big—just intentional.

Why This Exercise Helps

This process is about connecting with what’s meaningful in your life and identifying what’s getting in the way. In a world where so much is out of our control, focusing on what is within our power can feel grounding.

The goal isn’t to fix everything at once but to take small, steady steps toward creating a life aligned with your values—even in the face of uncertainty.

If this exercise resonates with you and you’d like more support, feel free to reach out or bring it to your own therapy session. Sometimes, having a guide can make all the difference.