Why I Prefer ACT (Acceptance and Commitment Therapy) Over CBT (Cognitive Behavioral Therapy)-Thoughts from a Penticton Clinical Counsellor

When individuals seek therapy, they often hear of Cognitive Behavioral Therapy (CBT) as a go-to method. From my clinical experience, doctors and other practitioners are often unaware of other approaches, which also have a solid research-base.

Acceptance and Commitment Therapy (ACT) is a heavily researched, evidence-based psychological intervention with over 1,350 randomized controlled trials (RCTs) published as of early 2025. ACT centers around increasing psychological flexibility (the ability to be present, open up, and do what matters). This approach is gaining attention for its unique way of helping people live meaningful lives, despite emotional struggles.

Short and Sweet ACT and CBT Definitions

Cognitive Behavioral Therapy (CBT) focuses on identifying and changing unhelpful thoughts and behaviors. Thoughts influence our feelings and actions. By challenging negative or "distorted/irrational" thoughts, CBT helps reduce emotional distress and change problematic behaviors.

Acceptance and Commitment Therapy (ACT) takes a different path. Instead of trying to change or control thoughts, ACT encourages accepting them without judgment. It focuses on living according to personal values and committing to actions that bring meaning, even when difficult emotions or thoughts are present.

Comparing ACT and CBT: Different Ways to Approach Thoughts and Feelings

The main difference between ACT and CBT lies in how each approach relates to thoughts and emotions:

• Control vs Acceptance

CBT aims to control or change negative thoughts. ACT teaches acceptance of thoughts and feelings, even uncomfortable ones, without trying to fight or avoid them. Thoughts come and go-trying to "avoid" or "control" them is futile and can be discouraging.

• Values-Based Action

ACT emphasizes identifying what truly matters to you and taking committed steps toward those values. CBT often focuses on symptom reduction and behavior change.

• Relationship with Thoughts

In CBT, thoughts are seen as targets to be corrected. In ACT, thoughts are events in the mind that don’t have to dictate behavior. ACT helps create distance from thoughts through mindfulness and cognitive defusion.

Finding peace in nature-what do you see? what do you hear? what other sensory experiences do you notice?....

A Few Important ACT Strategies:

Cognitive Defusion

This means learning to see thoughts as merely words or sounds, not literal truths. Instead of “I am a failure,” you might notice, “I’m having the thought that I am a failure.” This small shift creates space between you and your thoughts.

Example:

Imagine you’re nervous about a job interview. Instead of getting caught up in “I’m going to mess up,” you say silently, “There’s the ‘I’m going to mess up’ thought again.” This helps reduce its power and any anxiety.

Acceptance

Acceptance means allowing feelings and sensations to be present without trying to push them away or control them. It’s about making room for discomfort while continuing to live your life.

The "monster" is present...again-Choosing to sit with it rather than struggling with it

Example:

If you feel sadness after a loss, acceptance means sitting with that sadness instead of distracting yourself or denying it. You acknowledge it’s there and let it be part of your experience.

Present-Moment Awareness (Mindfulness)

Mindfulness is paying attention to the here and now with openness and curiosity. It helps you notice what’s happening inside and outside without judgment.

Example:

During a stressful day, you might pause to focus on your breath or the sounds around you. This can break the cycle of worry and bring calm.

Values Clarification

This involves identifying what truly matters to you—your core values—and using them as a compass for your life. Values are subjective.

Example:

You might realize that kindness and connection are central values. This insight guides you to spend more time nurturing relationships, even when life feels busy or hard.

Committed Action

Taking concrete steps toward your values, even when it’s uncomfortable, is key to ACT. It’s about doing what matters, not what feels easy.

Example:

If health is a value, committed action might mean choosing to exercise regularly despite feeling tired or unmotivated.

The pieces of Acceptance and Commitment Therapy

Therapeutic modalities, such as CBT, ACT, EFT, EMDR, DBT.....and more...can provide evidence-based structure and strategies for processes. That being said, the therapeutic relationship—a trusting, empathetic, and collaborative bond between client and therapist--can be more important than any specific approach.

For more information, please reach out onejourneycounselling.com

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Melanie