Behavioral therapy (BT) is a type of therapy that aims to help people change their behavior. BT can treat various mental health conditions, including anxiety disorders, depression, substance abuse, and eating disorders. Many of us are familiar with the terms “DBT” (dialectical behavioral therapy) and “ACT” (acceptance and commitment therapy). But what do they mean? or DBT vs ACT? What are the differences?
The nature of modern society can be pretty overwhelming. We are constantly bombarded with stimuli and expected to juggle multiple tasks at any moment. It’s no wonder that so many of us struggle to cope with the demands of everyday life. DBT and ACT are designed to help people constructively deal with difficult emotions and situations. Both approaches are based on the premise that our thoughts and feelings do not have to control our behavior.
What Is ACT?
ACT (acceptance and commitment therapy) is a type of CBT (cognitive behavioral therapy) that focuses on helping people accept their thoughts and feelings without trying to change them. This may sound counterintuitive, but the idea is that by taking our thoughts and feelings, we can start to let go of them. This can help us live in the present moment and make more thoughtful choices about our behavior.
ACT is based on the idea that we all have “core values.” These are the most important things to us in life, such as our relationships, work, or hobbies. The ACT aims to help us align our behavior with our core values to live a more meaningful and fulfilling life.
Benefits Of ACT:
=> It can help to lessen our suffering.
=> It can increase our ability to live in the present moment.
=> It can help us make more thoughtful choices about our behavior.
=> It can help us connect with our core values and live a more meaningful life.
You may be wondering, does it work? The short answer is yes! Studies have shown that ACT is an effective treatment for many mental health conditions, including anxiety disorders, depression, substance abuse, and eating disorders. ACT has also been found to help treat chronic pain.
What Is DBT?
DBT (dialectical behavioral therapy) is another type of CBT originally developed to treat people with a borderline personality disorder. DBT is based on the idea that our thoughts, emotions, and behaviors are interconnected. The goal of DBT is to help us learn how to regulate our feelings and behaviors more effectively.
While initially used to treat borderline personality disorder, DBT is an effective treatment for many mental health conditions, including anxiety disorders, depression, substance abuse, and eating disorders.
Benefits Of DBT:
=> It can help to lessen our suffering.
=> It can increase our ability to cope with difficult emotions and situations.
=> It can help us learn how to regulate our emotions and behaviors more effectively.
=> It can help us connect with our core values and live a more meaningful life.
One of the key elements of DBT is “mindfulness.” Mindfulness is the practice of being present in the moment and accepting our thoughts and feelings without judgment. This cannot be easy to grasp, but it’s an essential part of DBT. By learning to be mindful, we can see our thoughts and feelings as just thoughts and feelings instead of letting them control our behavior.
What’s The Difference Between DBT And ACT?
The main difference between DBT and ACT is that DBT focuses on helping people change their emotions and behaviors, while ACT focuses on helping people accept their thoughts and feelings. Both approaches are based on the premise that our thoughts and feelings do not have to control our behavior. However, they take different approaches to achieve this goal.
If you’re struggling to cope with difficult emotions or situations, talking to a therapist about which approach would be best for you may be helpful.
Both DBT and ACT are based on the premise that our thoughts and feelings do not have to control our behavior. However, they take different approaches to achieve this goal. DBT focuses on helping people change their emotions and behaviors, while ACT focuses on helping people accept their thoughts and feelings.
How To Find DBT And ACT Help Near You?
If you’re struggling to cope with difficult emotions or situations, talking to a therapist about which approach would be best for you may be helpful. You can find a list of therapists specializing in DBT and ACT on the National Association of Cognitive-Behavioral Therapists (CBT) website. Here are some organizations for DBT and ACT:
=>BetterHelp: Online counseling that makes therapy affordable, accessible, and convenient
=>TeenCounseling: Professional therapy for teens.
=>Faithfulcounseling: Online Christian counseling
=>Regain.us Couples & Marriage Counseling: Online marriage counseling and couples therapy help you rebuild and strengthen your relationship.
=>Pridecounseling.com: Online LGBTQ counseling focuses on pride, identity, and relationships.
Local newspaper listings, online directories (such as the one on Psychology Today), and word-of-mouth are also good sources of referrals for DBT and ACT therapists. You can also find a list of therapists specializing in DBT and ACT on the National Association of Cognitive-Behavioral Therapists (CBT) website.
You can also search online for “DBT” or “ACT” to find therapists specializing in these approaches.
Can You Receive DBT Or ACT Online?
Yes, it is possible to receive DBT and ACT online. Many therapists offer these services via video conferencing platforms like Skype or Zoom. You can also find online courses and programs that teach these skills. However, it’s important to note that not all online courses and programs are created equal. Make sure to do your research to find a reputable source.
This is helpful for those who live in rural areas or do not want to travel to see a therapist. It can also be beneficial for those who have scheduling conflicts or who wish to receive therapy in the comfort of their own home. It can also be helpful for people with scheduling conflicts or who prefer the convenience of receiving treatment from home. It can also save you money on travel expenses.
What Are Some DBT and ACT Skills I Can Practice On My Own?
There are many DBT and ACT skills that you can practice independently. Here are a few examples:
=> Mindfulness: Pay attention to the present moment and accept your thoughts and feelings without judgment.
=> Emotional regulation: Learn how to manage difficult emotions healthily.
=> Distress tolerance: Develop skills for coping with stressful situations constructively.
=> Interpersonal effectiveness: Learn how to communicate assertively and set boundaries in your relationships.
If you’re interested in learning more about DBT or ACT, many books and online resources can be helpful. Therapists who specialize in these approaches can also provide guidance and support.
Final Thoughts
DBT and ACT are two types of CBT that can help treat a wide range of mental health conditions. DBT focuses on helping people change their emotions and behaviors, while ACT focuses on helping people accept their thoughts and feelings. If you’re struggling to cope with difficult emotions or situations, talking to a therapist about which approach would be best for you may be helpful.
You can also read:
What Is The Best Online Therapy For Narcissistic Abuse?
