CBT and ACT: Two Different Ways of Working With Difficult Thoughts
Difficult thoughts are part of being human. However, when certain thoughts become persistent, overwhelming or closely tied to anxiety, depression or stress, they can begin to affect how we feel and function.
Cognitive Behavioural Therapy and Acceptance and Commitment Therapy are two evidence-based counselling approaches that can help people develop a healthier relationship with their thoughts.
Although the approaches share some similarities, they offer different ways of understanding and responding to difficult internal experiences.
What Is Cognitive Behavioural Therapy?
Cognitive Behavioural Therapy, commonly known as CBT, explores the connection between thoughts, emotions and behaviours.
The way we interpret a situation can have a strong influence on how we feel and what we do next. Over time, certain patterns of thinking may become automatic.
For example, someone who makes a mistake at work might think, “I always get things wrong.” That thought could create anxiety, embarrassment or a desire to avoid taking on new responsibilities.
CBT helps people identify these patterns and consider whether their thoughts are accurate, balanced and helpful.
The purpose is not to force positive thinking. Instead, CBT encourages a more flexible and realistic way of understanding ourselves and the situations we encounter.
What Is Acceptance and Commitment Therapy?
Acceptance and Commitment Therapy, commonly known as ACT, takes a somewhat different approach.
Rather than trying to challenge or change every difficult thought, ACT helps people reduce the influence those thoughts have over their decisions.
For example, a person may have the thought, “I am going to fail.” ACT does not necessarily ask them to prove that thought wrong. Instead, it may help them notice that they are having a fearful thought without automatically allowing it to determine what they do next.
ACT also places considerable emphasis on personal values.
Values are the qualities and directions that matter most to us, such as being dependable, compassionate, connected, courageous or present. Counselling can help people identify these values and take meaningful action, even when uncomfortable thoughts or emotions remain present.
Changing a Thought Versus Changing Your Relationship With It
One simple way of understanding the difference is that CBT often asks:
“Is there another, more balanced way to look at this situation?”
ACT may instead ask:
“Can I make room for this thought or feeling while still choosing an action that reflects what matters to me?”
Neither approach is inherently better than the other. Both can be valuable, and elements of each approach may be combined depending on the individual and the situation.
How These Approaches Can Help
CBT and ACT may be used when working with concerns such as anxiety, stress, depression, chronic pain, difficult life transitions and work-related challenges.
Counselling may help you:
- Recognize recurring patterns of thinking and behaviour
- Respond more thoughtfully to difficult emotions
- Reduce avoidance
- Develop practical coping strategies
- Clarify what matters most to you
- Take realistic steps toward meaningful change
The goal is not to eliminate every uncomfortable feeling. Difficult emotions are a natural part of life. The goal is to help you respond to them in ways that support your wellbeing, relationships and daily function.
Counselling Should Be Adapted to the Individual
People do not all respond to the same strategies in the same way.
A collaborative counsellor will consider your circumstances, goals, personality and previous experiences when deciding how to approach therapy. Some people appreciate structured exercises and practical strategies, while others benefit from spending more time exploring emotional experiences and long-standing patterns.
Counselling can draw from several therapeutic approaches rather than asking every client to follow one rigid model.
Take the Next Step
Andrew Sumner uses an integrative counselling approach that includes Cognitive Behavioural Therapy, Acceptance and Commitment Therapy, Solution-Focused Therapy, Positive Psychology and mindfulness-based interventions.
Appointments are available in person in Comox and online for adults located throughout British Columbia.
