01/30/2026
Urgency is not truth; it’s a sensation. It’s an internal alarm my nervous system pulls when it thinks something might be wrong. In ACT terms, it’s private behavior: thoughts and body sensations that feel like commands. As a behavior analyst, I know thoughts function like signals, not mandates. They can be loud without being wise. My job isn’t to get rid of them or argue with them; it’s to notice them, make space for them, and choose actions based on values and actual evidence, not emotional volume.
Real example: my son has a high fever and my mind immediately goes to “This is an emergency. We need the ER right now.” My body panics, and that urgency feels moral. But I can pause and remember, I’m having the thought that this is an emergency. Then I check the real environment: he’s responsive, hydrated, breathing fine, I’ve given meds, I can monitor and call the pediatrician. I don’t have to obey my anxiety to be a good mother. I can feel the fear and still choose effective, values-based action instead of letting panic drive the behavior.
If only it was always this easy. It gets complicated once we dive into relationships, sharing house chores, and prioritizing free time. But the reminder to observe our thoughts rather than be constantly directed by them, makes a difference.