ACT vs CBT: Why Acceptance and Commitment Therapy Might Work Better for You

If you’ve ever tried therapy before—or done some research online—you’ve probably heard of Cognitive Behavioral Therapy (CBT). It’s one of the most widely used forms of therapy, especially for anxiety and depression. But it’s not the only effective approach—and for some people, it may not be the right fit.

Acceptance and Commitment Therapy (ACT) offers a different path: one that doesn’t require you to “fix” your thoughts in order to heal. At Cherry Creek Therapy, many of our clients in Denver find that ACT feels more compassionate, flexible, and aligned with the emotional depth of what they’re going through.

If CBT hasn’t worked for you—or if you’re just looking for a therapy model that honors the complexity of your inner world—this article will help you understand how ACT works and why it might be a better fit.

What Is CBT?

Cognitive Behavioral Therapy (CBT) is based on the idea that your thoughts, emotions, and behaviors are interconnected. By identifying and changing distorted or unhelpful thinking patterns, CBT aims to relieve emotional distress and promote healthier behaviors.

In practice, CBT typically involves:

• Identifying negative or irrational thoughts

• Challenging those thoughts using logic and evidence

• Replacing them with more balanced or realistic alternatives

• Practicing new behaviors that support your goals

CBT is goal-oriented, structured, and problem-solving-focused, making it a great option for many people—especially those dealing with specific phobias, OCD, or mild to moderate anxiety.

But for others, CBT can feel too focused on “fixing” and not enough on accepting.

What Is ACT?

Acceptance and Commitment Therapy (ACT) helps you build a more flexible, values-driven life by teaching you to stop struggling with thoughts and feelings that are outside of your control.

Instead of challenging your thoughts (like in CBT), ACT invites you to:

• Accept your internal experiences, even when they’re painful

• Defuse from your thoughts, so they lose their grip on your behavior

• Clarify your values, so you can take meaningful action

• Commit to actions aligned with those values—even when life is hard

ACT is not about symptom elimination—it’s about creating a life that feels full and meaningful regardless of what your mind is saying.

ACT vs CBT: A Side-by-Side Comparison

Therapy Feature

CBT

ACT

Focus

Change unhelpful thoughts

Accept thoughts without letting them control you

View of Thoughts

Many are irrational and need correction

Thoughts are normal and don’t need to be believed

Goal

Reduce symptoms through cognitive change

Increase psychological flexibility and live your values

Emotional Discomfort

Aim to reduce it

Learn to make room for it

Approach to Mind

“Change your thinking to feel better”

“Accept your thoughts, then choose what matters”

Why ACT Might Work Better for You

ACT is especially effective if you’ve tried traditional approaches and still feel stuck. Here’s why it resonates with many people:

1. You’re Tired of Fighting Your Mind

Trying to challenge every anxious or depressive thought can become exhausting. ACT teaches you that you don’t need to wrestle with your mind—you can observe it, thank it for trying to help, and choose to act anyway.

2. You’ve Experienced Trauma or Deep Emotional Pain

Some thoughts and memories aren’t “irrational”—they’re rooted in very real experiences. ACT acknowledges your pain without minimizing it, while gently guiding you toward healing and meaning.

3. You Value Authenticity Over Perfection

ACT doesn’t require you to feel better before you live better. You learn to take imperfect action, in alignment with your values, even on your hardest days.

4. You’re Seeking a More Compassionate Approach

ACT integrates mindfulness, acceptance, and self-compassion. You don’t need to fix yourself—you just need to reconnect with what matters most to you.

What ACT Looks Like in Practice

In individual therapy at Cherry Creek Therapy, ACT techniques may include:

• Mindfulness exercises to help you stay grounded in the present moment

• Values exploration to clarify what really matters to you

• Defusion techniques to unhook from thoughts like “I’m not good enough”

• Committed action—taking small, meaningful steps even when anxiety or depression shows up

Over time, these skills increase your psychological flexibility—your ability to respond to life’s challenges with presence, resilience, and intention.

When ACT Might Not Be the Best Fit

ACT is powerful, but like all therapies, it’s not for everyone. If you’re looking for highly structured sessions with homework and tracking tools, CBT might feel more familiar. Some people also benefit from combining both ACT and CBT strategies, depending on their needs and goals.

At Cherry Creek Therapy, we personalize your therapy plan—whether you’re drawn to ACT, IFS, mindfulness-based approaches, or an integrative combination.