CBT vs. ACT Therapy
Last Updated: December 9, 2025
While both ACT and CBT aim to reduce psychological distress and improve well-being, they differ in how they approach thoughts and emotions: CBT focuses on changing unhelpful thoughts, while ACT focuses on accepting them and taking values-guided action. Both therapies have strong research support and are used to treat anxiety, depression, and many other mental health concerns.
Key Takeaways
CBT focuses on changing unhelpful thoughts and behaviors.
ACT focuses on accepting internal experiences and taking action guided by personal values.
Both therapies are evidence-based and effective for many conditions.
The best fit depends on your goals, preferences, and what feels most helpful for you.
What Is CBT Therapy?
CBT (Cognitive-Behavioral Therapy) focuses on the link between thoughts, feelings, and behaviors. The core idea: when you change unhelpful thoughts and behaviors, you can change how you feel.
CBT is commonly used to treat:
Anxiety disorders (generalized anxiety, social anxiety, panic disorder)
OCD
PTSD
Eating disorders
Substance use disorders
In short, CBT provides practical tools to identify negative thinking patterns, change unhelpful behaviors, and build healthier coping strategies.
What Is ACT Therapy?
ACT (Acceptance and Commitment Therapy) is part of the broader CBT family. Its aim is to help people live more meaningful lives by accepting what they cannot control and taking action aligned with their values.
ACT is used to treat:
Anxiety and depression
Trauma
Substance abuse
Relationship challenges
ACT often includes:
Mindfulness practices
Experiential exercises
Metaphors
Values clarification
In summary, ACT promotes acceptance, mindfulness, and values-driven action to build psychological flexibility.
What Are The Key Differences Between ACT and CBT?
Theoretical Framework
ACT: Rooted in relational frame theory and contextual behavioral science. Emphasizes psychological flexibility—being open, present, and values-driven.
CBT: Based on the cognitive model. Focuses on how thoughts, feelings, and behaviors are interconnected.
Accepting vs. Changing Thoughts
ACT: Encourages accepting thoughts and feelings without judgment. Teaches observing internal experiences rather than controlling them.
CBT: Identifies and challenges negative or distorted thoughts. Aims to replace them with more realistic, helpful beliefs.
Focus on Acceptance
ACT: Acceptance is central. Individuals learn to stop struggling against difficult emotions and sensations.
CBT: Acceptance is acknowledged, but the main goal is cognitive restructuring and behavior change.
Values and Commitment
ACT: Strong emphasis on clarifying personal values and taking committed action aligned with them.
CBT: Includes goal-setting and behavior change but does not center values work in the same way.
Use of Mindfulness
ACT: Mindfulness is a core component.
CBT: Some CBT approaches include mindfulness, but it is not central.
Which Therapy Is Right For Me?
Both ACT and CBT are effective, research-supported treatments for many psychological concerns. The right choice depends on:
Your personal preferences
What you want to change or work on
How you relate to your thoughts and emotions
Your goals for therapy
A mental health professional can help you decide. They’ll explore your concerns, discuss your goals, and recommend the approach that best fits your needs.
Remember: therapy is a collaborative process. The most important factor is finding a therapist and approach that feel supportive and meaningful to you—whether that’s CBT, ACT, or another method.
