Understanding Therapy Options for Anxiety: CBT vs. ACT

🧠 First, What Is CBT?

CBT stands for Cognitive Behavioral Therapy. It’s one of the most widely used treatments for anxiety, depression, and other mental health concerns.

The basic idea is that your thoughts, feelings, and behaviors are connected.

CBT helps you:

• Identify negative or unhelpful thinking patterns (like “I’ll mess this up” or “They must think I’m annoying”).

• Challenge those thoughts with evidence.

• Replace them with more balanced, realistic thinking.

• Practice new behaviors that reduce anxiety.

  
  

CBT is structured, goal-oriented, and skills-based. It’s especially helpful if you like logic, structure, and want to learn specific tools for managing anxiety.

🌿 What Is ACT?

ACT (pronounced like the word “act”) stands for Acceptance and Commitment Therapy.

Instead of trying to change your thoughts, ACT helps you:

• Accept your inner experience (including anxious thoughts and feelings).

• Make room for discomfort rather than fighting it.

• Connect to your values—the things that truly matter to you.

• Take committed action in alignment with those values, even if anxiety is present.

  
  

ACT teaches that you don’t have to “fix” your anxiety to live a meaningful life. You can bring it with you and still move forward.

It’s especially powerful for those who feel stuck in overthinking, self-judgment, or chasing perfection.

🧩 Key Differences at a Glance

CBT	ACT
Focuses on changing thoughts	Focuses on accepting thoughts
Challenges cognitive distortions	Uses mindfulness and defusion techniques
Emphasizes symptom reduction	Emphasizes values and psychological flexibility
Structured homework and skills	Process-oriented, values-guided action

Both therapies are evidence-based. This means they’ve been proven by research to help reduce anxiety. The right fit depends on your personality, preferences, and therapy goals.

🙋‍♀️ Which One Do I Use?

In my practice as a psychologist in Littleton, Colorado, and through teletherapy across Colorado and Georgia, I often integrate both approaches.

• For clients who like structured tools and mental reframing, we use CBT techniques.

• For clients who struggle with chronic anxiety, people-pleasing, or perfectionism, ACT is a powerful way to move through discomfort without being consumed by it.

  
  

Therapy isn’t one-size-fits-all. We can find the approach that fits you.

💬 You Might Prefer CBT If You:

• Like logical problem-solving.

• Want to understand and “fix” anxious thoughts.

• Prefer step-by-step structure.

  
  

💬 You Might Prefer ACT If You:

• Struggle with overthinking and inner criticism.

• Feel stuck trying to control your emotions.

• Want to live more in alignment with your values.

  
  

🌟 The Importance of Choosing the Right Therapy

Choosing the right therapy is crucial for your mental health journey. It can significantly impact your progress and overall well-being.

When considering CBT or ACT, think about your personal experiences. Reflect on what has worked for you in the past and what hasn’t.

Also, consider your current mental state. Are you feeling overwhelmed by anxiety? Or are you looking for ways to manage your thoughts more effectively?

💻 Ready to Try Therapy That Fits You?

Whether you’re curious about CBT, ACT, or something in between, you don’t have to figure it all out alone. Therapy can help you understand your anxiety, relate to it differently, and start living with more intention and peace.

👉 Contact me here to get started. If you're not quite ready to jump into therapy but want to check out these skills, get a ACT or CBT workbook with handouts and worksheets!

📚 Additional Resources

To further explore CBT and ACT, consider reading books or articles that delve deeper into these therapies. Many resources are available online, offering insights and practical exercises.

You might also want to join support groups or online forums. These can provide community and shared experiences, which can be incredibly beneficial as you navigate your mental health journey.

🌈 Final Thoughts

In conclusion, both CBT and ACT offer valuable tools for managing anxiety. The choice between them depends on your personal preferences and therapy goals.

Take your time to explore both options. Remember, seeking help is a sign of strength. You deserve to find the approach that resonates with you and supports your journey toward mental wellness.