top of page
Search

CBT and ACT: Two Helpful Therapy Approaches — and How They Can Work Together

  • Writer: Raven Rinas
    Raven Rinas
  • Sep 9
  • 2 min read
A woman in a white top and jeans sits on a gray couch in a bright room, looking out a window. Mood is reflective.

Have you ever noticed how your mind can get caught in a loop of worries, doubts, or harsh self-criticism? Or how the harder you try to “push away” certain feelings, the stronger they seem to get?


Two well-researched approaches in therapy — Cognitive Behavioral Therapy (CBT) and Acceptance and Commitment Therapy (ACT) — offer different but complementary ways of handling these challenges. Together, they give us a flexible set of tools for living with more balance, clarity, and purpose.



What is CBT?


Cognitive Behavioral Therapy, or CBT, is based on the idea that our thoughts, feelings, and actions are closely connected. When we get stuck in negative thought patterns, those thoughts can fuel difficult emotions and unhelpful behaviors. CBT helps us notice and gently challenge unhelpful thinking so we can respond in more balanced and effective ways.


For example:


  • Thought: “I always mess things up.”

  • CBT approach: “Is that really true? Have there been times when I did succeed?”


Research has shown CBT to be effective for a wide range of concerns, including anxiety and depression (Hofmann et al., 2012).



What Is ACT?


Acceptance and Commitment Therapy, or ACT, takes a slightly different approach. Instead of trying to change every difficult thought, ACT helps us accept that thoughts and feelings are part of being human — and that we don’t have to let them control our actions.


ACT teaches skills like:


  • Mindfulness: noticing your thoughts and feelings without judgment.

  • Acceptance: making space for discomfort instead of fighting it.

  • Values-based living: taking steps toward what matters most to you, even when uncomfortable thoughts or feelings show up.


For example, if anxiety says “Don’t go to the party, you’ll embarrass yourself,” ACT would help you notice that thought, let it be there, and still choose to go — because connecting with friends is meaningful to you.


Studies show ACT is effective for a wide range of challenges, including depression (Bai et al., 2020).



How CBT and ACT Work Together


You don’t have to choose between these approaches — in fact, they often work well together.


  • CBT offers tools to reframe especially distorted or harsh self-talk.

  • ACT offers tools for when thoughts won’t easily change, but you still want to move toward your values.


Together, they create a balanced toolkit: sometimes we change the way we think, sometimes we change the way we relate to our thoughts. Either way, we free ourselves to live more fully.


Therapy isn’t one-size-fits-all. Some situations call for gently challenging thoughts; others call for stepping back, accepting what’s there, and focusing on what matters most. By drawing on both CBT and ACT, therapy can be flexible and responsive to your unique needs.


References

Bai, Z., Luo, S., Zhang, L., Wu, S., & Chi, I. (2020). Acceptance and commitment therapy (ACT) to reduce depression: A systematic review and meta-analysis. Journal of Affective Disorders, 260, 728–737. https://doi.org/10.1016/j.jad.2019.09.040.


Hofmann, S. G., Asnaani, A., Vonk, I. J., Sawyer, A. T., & Fang, A. (2012). The efficacy of cognitive behavioral therapy: A review of meta-analyses. Cognitive Therapy and Research, 36(5), 427–440. https://doi.org/10.1007/s10608-012-9476-1



 
 
bottom of page