Key Differences Between ACT and CBT
Despite both being grounded in behavioral science, ACT therapy vs CBT have varying methodologies, goals, and techniques. The differences help highlight the ways ACT and CBT can improve your mental health.
Goals
ACT is designed to increase psychological flexibility. By learning to accept your thoughts and feelings without judgment and committing to action based on your values, you can live a meaningful life despite your mental health struggles.
CBT is primarily about identifying and modifying distorted or maladaptive thought and behavior patterns to alleviate symptoms you’re experiencing.
“ACT might be better suited for conditions where the goal is to foster psychological flexibility, mindfulness, and acceptance of difficult thoughts and emotions, such as in cases of chronic pain or anxiety disorders. On the other hand, CBT might be preferred when the goal is to modify specific thought patterns and behaviors associated with conditions like depression, phobias, or obsessive-compulsive disorder, aiming for symptom reduction and skill-building in coping strategies.”
Focus
ACT focuses on behavior changes in the context of personal values. It encourages you to accept your experiences and fully commit to living your life, true to your values, regardless of any negative thoughts or feelings you might have.
Conversely, CBT concentrates on thoughts and behavior patterns and aims to change them if they result in negative emotions or unhealthy behaviors.
Techniques
Mindfulness, cognitive defusion, and exploration of values are some of the successful techniques used in ACT. These strategies help you relate differently to your thoughts and feelings so you can change your behavior.
CBT employs techniques like cognitive restructuring, exposure therapy, and skills training to alter destructive patterns and behaviors that impact mental health.
Approach to emotions
In ACT sessions, you’ll learn to observe, accept, and embrace your emotions without trying to change or avoid them. This style of therapy requires you to be open to emotional experiences and willing to sit in discomfort if it serves a valuable purpose.
CBT, by contrast, helps you reduce emotional distress by teaching skills and coping techniques to help you achieve emotional regulation.
