Therapeutic Approaches: CBT vs ACT for Depression
Sometimes the days feel longer. The thoughts that go through your mind are not often happy or kind to yourself. The sadness won’t leave your bones. Everything, even the simplest tasks, can feel difficult.
Depression can make you feel like you’re sinking deeper and deeper but opening up and talking it out can provide relief. There are clinically proven therapies that are tailored to treating depression that can help you to regain a sense of happiness and productivity.
In this article, we will be looking at how cognitive behavioural therapy (CBT) and acceptance and commitment therapy (ACT) are administered by Melbourne psychologists.
What is CBT?
CBT explores the cycle of how thoughts influence feelings, feelings influence behaviours, behaviours influence thoughts and so on and so on. When fueled with negative thoughts, the sensation of spiralling manifests.
For example, someone with depression may have thoughts that they are bad at their job, causing them to feel worthless at work, which then leads to less effort and interest in their job – sometimes getting to the point of not turning up to work some days.
Instead, CBT uses this model to replace your thoughts and behaviours to positively influence how you feel. Here, you reverse the spiral and work towards a better quality of life. The goal is to develop self-help strategies and change thinking patterns to cope with and manage your depression.
CBT can be tailored as you work with your psychologist to find the best coping strategies that work for you.
What is ACT?
ACT is a newer method of talk therapy, but it has also been proven to have positive results. ACT removes the power of negative thoughts and feelings by simply recognising them and accepting them. It focuses on identifying your core values and finding behaviours that are consistent with your values.
For example, these values can be creativity like writing, painting or crocheting, social goals like friendship or attending events, spirituality, justice, fun, patience and more.
Through ACT, you learn to co-exist with your depression instead of fighting it. The goal is to remain present, motivated and fulfilled, despite the way you feel.
What is the Main Difference?
CBT is rooted in the theory that depression and other psychological disorders are based partly on unhelpful behaviours and ways of thinking. On the other hand, ACT is based on the theory that thoughts and feelings are fleeting and will always change. CBT treats thoughts as foundational to your life whereas ACT emphasises that we should not attach ourselves to our thoughts.
That means that CBT and ACT are somewhat contradictory in approach. Simply put, CBT reframes your pattern of thinking, feeling and behaving. ACT teaches you to accept negative feelings and situations in your life.
Which Approach Works Best?
Both approaches have proven to be beneficial to many clients. CBT may be more effective for those who have specific problems to work through and feel the need to talk and vent a lot more. ACT is recommended for ongoing issues, especially where there are problems in your life that are difficult to change.
If you are unsure where to start when you’re looking for a psychologist for depression, CBT is more common and has been used for longer. If you find it isn’t working for you, ACT is your next stop. In the end, everyone is different, but there is a solution for everyone.
