CBT and ACTWhat's the difference between CBT and ACT?
Cognitive Behavioral Therapy (CBT) and Acceptance and Commitment Therapy (ACT) are two of the most popular psychotherapeutic approaches used by mental health professionals. Both therapies are evidence-based and have proven to be effective in treating a variety of mental health issues such as anxiety and depression.
|
|
|
The main difference between CBT and ACT is their approach to negative thoughts and emotions. CBT focuses on challenging and changing negative thoughts, while ACT aims to help you change your relationship with negative thoughts and emotions. ACT teaches individuals to develop mindfulness skills and accept their thoughts and feelings without judgment. This approach allows you to focus on your values and take actions that align with them, even in the presence of negative thoughts and emotions. |
Another significant difference between CBT and ACT is their focus on the present moment. While CBT often involves looking back at past experiences to identify negative thought patterns, ACT emphasizes being present in the moment and developing a greater awareness of thoughts and emotions as they arise.
ACT can be particularly useful if you struggle with anxiety and rumination, as it teaches you to accept your thoughts and emotions without feeling overwhelmed by them. And ACT's focus on values can help you live a more fulfilling life even when you are experiencing negative thoughts and emotions.
Another benefit of ACT is that it allows you to develop a greater sense of self-awareness. By practicing mindfulness, individuals can learn to identify their own thoughts, feelings, and behaviours. This can help you to develop a greater sense of self-acceptance and self-compassion, which can be really helpful if you struggle with low self-esteem or self-criticism.
CBT and ACT are both effective therapies for treating mental health conditions, but one might resonate with you more than the other. I believe that the most important thing is to find a therapy that works for you and helps you live a fulfilling life.
ACT can be particularly useful if you struggle with anxiety and rumination, as it teaches you to accept your thoughts and emotions without feeling overwhelmed by them. And ACT's focus on values can help you live a more fulfilling life even when you are experiencing negative thoughts and emotions.
Another benefit of ACT is that it allows you to develop a greater sense of self-awareness. By practicing mindfulness, individuals can learn to identify their own thoughts, feelings, and behaviours. This can help you to develop a greater sense of self-acceptance and self-compassion, which can be really helpful if you struggle with low self-esteem or self-criticism.
CBT and ACT are both effective therapies for treating mental health conditions, but one might resonate with you more than the other. I believe that the most important thing is to find a therapy that works for you and helps you live a fulfilling life.
In my practice I mostly focus on deeper inner healing work, but there are times when we need to get practical and look at what you want to DO differently in your life. This is where acceptance and commitment therapy (ACT) is really helpful.
To give you an idea of what this work might look like, I would like to share a tool I often use in session, called the choice point (developed by Bailey, Ciarrochi and Harris in their 2013 for book 'The Weight Escape'). It’s best explained with an example, so I’ll take one from my own life.
Writing copy for my website is one of those task that I tend to procrastinate on. Even though I quite like it once I get going, getting started is often difficult. Sometimes I put it off for weeks on end.
So let’s look at this with a choice point.
First we look at the moment of choice, the moment where I had planned to sit down and get to work but I got stuck. This goes at the bottom of the diagram under the heading ‘Situation, Thoughts and Feelings’. So here I note details about the situation as well as any thoughts and feelings I noticed.
To give you an idea of what this work might look like, I would like to share a tool I often use in session, called the choice point (developed by Bailey, Ciarrochi and Harris in their 2013 for book 'The Weight Escape'). It’s best explained with an example, so I’ll take one from my own life.
Writing copy for my website is one of those task that I tend to procrastinate on. Even though I quite like it once I get going, getting started is often difficult. Sometimes I put it off for weeks on end.
So let’s look at this with a choice point.
First we look at the moment of choice, the moment where I had planned to sit down and get to work but I got stuck. This goes at the bottom of the diagram under the heading ‘Situation, Thoughts and Feelings’. So here I note details about the situation as well as any thoughts and feelings I noticed.
The next section to complete is called ‘Away Moves’, this is the time to identify the things you tend to do in this situation that make it worse or that are not in accordance with the way you want to live your life.
These away moves are often pretty effective in relieving the initial discomfort, but in the long run get in the way of us living full and meaningful lives. Spending a bit of time here can be really clarifying as we become aware of unhelpful things we’re doing that were too subtle to notice without this kind of tool.
These away moves are often pretty effective in relieving the initial discomfort, but in the long run get in the way of us living full and meaningful lives. Spending a bit of time here can be really clarifying as we become aware of unhelpful things we’re doing that were too subtle to notice without this kind of tool.
Next we identify what are called ‘Towards Moves’. These are the ways you respond or would like to respond to the situation when you are at your best and really being the person you want to be in the world. Again it can be wonderfully clarifying to clearly identify these.
This process alone can help a lot in moving you towards actually doing more of the towards moves and less of the away moves next time the situation comes up. It can also help us find out more about what parts of you are involved in pulling you into those away moves, so that we can do the inner work to help them heal and relax.
If you're interested in learning more, feel free get in touch or book a free initial consultation