What is the difference between ACT and CBT?

Although both Acceptance and Commitment Therapy (ACT) and Cognitive Behavioral Therapy (CBT) are evidence-based psychotherapies, there are some key differences between them. CBT is typically more focused on changing negative thoughts and behaviors in order to improve mood and reduce symptoms of mental health conditions. ACT, on the other hand, emphasizes developing psychological flexibility and learning to live in the present moment, rather than trying to change or avoid difficult thoughts and feelings. Both approaches may be effective for treating various mental health concerns, and the best choice may depend on individual preferences and needs.

What does acceptance and commitment therapy do?

Acceptance and Commitment Therapy (ACT) aims to help individuals develop psychological flexibility and increase their ability to live in the present moment in a meaningful way. It encourages the acceptance of difficult thoughts and feelings rather than trying to control or avoid them, as well as the pursuit of values-driven goals and actions. ACT may be helpful in managing various mental health concerns, including anxiety, depression, substance use, and chronic pain.

Who should not use ACT?

Acceptance and Commitment Therapy (ACT) may not be the best fit for everyone, depending on their individual needs and preferences. ACT may not be appropriate for individuals with severe mental health concerns that require more intensive treatment. If you're not sure if ACT is right for you, it may be helpful to speak with a mental health professional to explore your options.

Acceptance and Commitment Therapy: Definition and Treatments

Q: How well does ACT work?

Research suggests that Acceptance and Commitment Therapy (ACT) can be an effective treatment for a range of mental health concerns. Studies have shown that ACT may be particularly helpful for individuals with anxiety and depression, as well as those with chronic pain. However, like any therapy, the effectiveness of ACT may vary depending on individual factors, such as the severity of symptoms and the quality of the therapeutic relationship.

Acceptance and Commitment Therapy, or ACT, is a therapy modality developed in the 1980s by psychologist Steven C. Hayes. It has since grown in popularity and is a very common practice in modern-day therapy offices. ACT is renowned for its dual ability to provide quick-working coping mechanisms and long-term healing through the acceptance of difficult, painful emotions and memories and the commitment to act according to one’s values.

This blog article goes over the core principles of ACT, how it works, if it works, and who it is a good option for.

What is ACT?

Acceptance and Commitment therapy stems from Cognitive Behavioral Therapy (CBT) and Dialectical Behavioral Therapy (DBT). It bridges the gap between how we think and feel with how we are acting. The core philosophy of ACT hinges on our values. ACT prioritizes self-awareness, self-compassion, and the also courage to start making positive changes in our lives.

Learning to live your life in a way that brings you joy in spite of the struggles you are facing is the cornerstone of ACT. The creator of ACT—Steven C. Hayes—writes about the philosophy behind Acceptance and Commitment Therapy:

“We as a culture seem to be dedicated to the idea that ‘negative’ human emotions need to be fixed, managed, or changed—not experienced as part of a whole life. We are treating our own lives as problems to be solved as if we can sort through our experiences for the ones we like and throw out the rest. Acceptance, mindfulness, and values are key psychological tools needed for that transformative shift.”

Instead of avoiding, denying, and struggling with inner emotions, ACT encourages total acceptance of them and encourages us to see them as valid reactions to painful experiences, all while committing to acting according to our values instead of our reactions.

The goal of ACT is not to think “Well, I’m stuck in this hardship, oh well!” Instead, it teaches us to think, “I’m in a bad spot right now, and it may take me a while to get out. That’s okay. What’s something small I can do to make my situation a little better right now?”

How does ACT work?

The goal of Acceptance and Commitment Therapy is two-fold: 1) help clients accept challenges and 2) commit to changing their thought and behavioral patterns too start living the lives they want. There are a few techniques that ACT therapists use to help clients do this:

Learn to listen to your self-talk and understand how you feel about yourself.
Decide if a challenge needs to be solved immediately or if it can be accepted while a long-term solution is worked out.
Identifying small behavioral steps to take that will help you live according to your values.
Mindfulness to behavior and personal values
Acceptance of psychological experiences, especially painful ones, and how they make you feel and think today.

Let’s take a look at an example.

ACT draws on the DBT motto of “Motion before Motivation”, which is the therapy way of saying fake it until you make it. Sometimes we have to behave like we want before we can feel how we want. For example, you struggle with depression and have a hard time getting out of bed before work. As a result never have time for a morning routine, instead scrambling to get ready a few minutes before you have to go. You arrive at work groggy, rushed, and not feeling like yourself.

Although part of therapy will be about exploring that depression and understanding why you feel that way, what could be the root cause of it, and working on a long-term solution, ACT will also help you implement actions that align with your values.

This might mean accepting that, yes, it is hard to get out of bed when you’re depressed! Doing so is a testament to your strength and resilience. How would your morning look if you didn’t have depression? Would you take your time getting ready? Have a creativity hour? Take a walk? ACT encourages you to examine what behavior you would make if you based it solely on your values and not how you were feeling in the moment, and then commit to doing one small value-based behavior until it becomes a habit. From there, you’ll gain the momentum to create a stronger morning routine, which will in turn make you feel a little better.

Now, will a morning routine cure you of depression? No, of course not. That’s where the “acceptance” part of Acceptance and Commitment therapy comes in. You may feel depressed while you’re doing your morning routine. That may be incredibly hard, and you are strong for doing it anyway.

The 4 A’s of Acceptance and Commitment Therapy

What does “acceptance” mean? Does it mean you are okay with feeling bad for the rest of your life? That you will give up trying to make it better?

Not at all.

Acceptance and Commitment therapy teaches the 4 A’s of acceptance. These are:

Acknowledge: Noticing the presence of an uncomfortable thought, feeling, or situation without any judgment.

“I understand I’m feeling anxious right now.”
Allow: Allow the uncomfortable thought, feeling, or situation to be fully present. ACT teaches that shoving down emotions or trying to stifle them is unproductive, and instead these emotions, although uncomfortable, should have the space to exist until we can address them.

“I will let my anxiety be a part of this experience.”
Accommodate: Changing your surroundings, behaviors, or thought patterns to allow room for uncomfortable emotions or thoughts.

“I understand I might take longer at this task than normal because I’m feeling anxious. That’s okay.”
Appreciate: Emotions are trying to communicate something with us, even the uncomfortable ones. This doesn’t mean we have to like the emotion, but rather we can appreciate what it is trying to do for us.

“My anxiety is reacting to this task because it thinks I am in danger, and although I know I am not in danger, I appreciate it for trying to warn me.”

Sometimes, emotions crop up because of a past event. For example, those who struggle with trauma may experience intense, uncomfortable emotions when confronted with something that reminds them of their trauma. As unpleasant as these situations can be, ignoring those emotions will only make them worse; the emotions need to be heard. They sense danger and won’t stop ringing the alarm bell until you tell them “Okay, I hear you. I understand you think I’m in danger. Thank you for telling me.”

How well does ACT work?

ACT is growing in popularity amongst therapists and clients because of its effectiveness in treating many common mental health disorders. One meta study found that ACT was highly effective in treating anxiety, depression, substance use, and pain, among other tested issues.

ACT is effective at treating:

Absolutely. Here is a list of mental health disorders that Acceptance and Commitment Therapy (ACT) can help treat:

Anxiety Disorders: Including generalized anxiety disorder, social anxiety, panic disorder, and specific phobias.
Depression: ACT can be effective in managing symptoms of depression and improving overall well-being.
Post-Traumatic Stress Disorder (PTSD): ACT can assist individuals in processing traumatic experiences and developing coping skills.
Obsessive-Compulsive Disorder (OCD): ACT techniques can help individuals with OCD manage intrusive thoughts and compulsive behaviors.
Eating Disorders: ACT can be beneficial in treating eating disorders like bulimia nervosa, binge eating disorder, and others.
Substance Use Disorders: ACT can support individuals in overcoming addiction and developing healthier coping mechanisms.
Chronic Pain: ACT techniques can help individuals better manage pain and improve their quality of life.
Stress-related Disorders: ACT can assist individuals in dealing with stress, burnout, and related mental health challenges.

Remember, seeking therapy and engaging in ACT practices can be a powerful step towards healing and living a brighter life. If you or someone you know is struggling with any of these mental health disorders, reaching out to a therapist trained in ACT can make a significant difference in their journey toward recovery.

Find an ACT Therapist Near You

Finding the right therapist can make a significant difference in your mental health journey. At Lifebulb, we understand the importance of a strong client-therapist relationship. Our team consists of highly educated, experienced, and compassionate therapists who are dedicated to helping you live your brightest life.

If you're looking for an ACT therapist near you, we can assist you in connecting with a therapist who specializes in Acceptance and Commitment Therapy (ACT). This therapeutic approach can provide you with valuable tools to navigate through life's challenges and enhance your well-being.

Take the first step towards your mental health and well-being by reaching out to us. Let's work together to find the best therapist for your unique needs and goals. Remember, with the right support, improvement and recovery are not just possibilities but achievable realities. We're here to help you every step of the way.

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