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A Dynamic Duo: How the Synergy of CBT and ACT Brings You the Best of Both Worlds

In my previous blog posts, I discussed Cognitive-Behavioral Therapy (CBT), a well-established and effective therapeutic modality for treating various mental health concerns. In this post, I want to introduce another modality that I absolutely love to incorporate with CBT, and that’s Acceptance and Commitment Therapy (ACT). ACT can provide clients with additional tools and resources that enriches the therapy process and further supports clients to overcome their challenges.

What is Acceptance and Commitment Therapy (ACT)?

ACT is a type of therapy that emphasizes mindfulness, acceptance, and values-based actions to help individuals live a more meaningful life. Broadly speaking, ACT emphasizes the acceptance of what is beyond our control and taking actions to live a fulfilling life. It helps individuals develop psychological flexibility, which means the ability to be present in the moment, accept difficult thoughts and feelings, and take action towards their values.

Bringing in the Duo Effect!

The reason why ACT is a great addition to CBT is because CBT teaches us to change negative thinking patterns, but sometimes, there are things that are out of our control. Or perhaps, we just need to learn to not always entertain these thoughts and drag ourselves down that spiral. It’s pretty helpful learning to just accept and “let go” of these thoughts because it can lead to greater emotional regulation and resilience. By combining the two, CBT and ACT, clients can develop the skills to manage difficult emotions while also changing negative thought patterns.

What are the benefits of using ACT as an add-on to CBT?

  1. Increased Flexibility: CBT focuses on changing problematic thoughts, feelings, and behaviors, whereas ACT emphasizes accepting negative thoughts and emotions while taking committed action towards personal values. By combining the two approaches, clients may develop greater flexibility in responding to difficult situations, with the ability to choose either a CBT or ACT-based strategy depending on the circumstances.

  2. Enhanced Self-Awareness: ACT encourages clients to develop mindfulness skills and pay attention to their internal experiences. Because CBT helps clients identify and challenge negative thoughts, the combination of the two approaches can help clients develop a deeper understanding of their thoughts, emotions, and behaviors and learn ways to develop more practical and adaptive thinking patterns and behaviors.

  3. Improved Goal-Setting: Both CBT and ACT emphasize the importance of setting goals, but they approach this differently. CBT focuses on setting specific, measurable, and attainable goals, while ACT emphasizes setting values-based goals that align with the client's core values. By combining the two approaches, clients may be able to set more meaningful and motivating goals.

  4. More Holistic Approach: By combining CBT and ACT, clients can receive a more comprehensive and holistic treatment approach. This can help address a wider range of issues, from problematic thoughts and behaviors to difficulties with emotional regulation and personal values.


Overall, Acceptance and Commitment Therapy (ACT) can be an excellent companion to CBT because it offers clients a wider range of tools and strategies to overcome their challenges and lead a more fulfilling life. The pieces ACT adds to CBT, such as acceptance, mindfulness, and value-based perspective, makes therapy more enriching and enhances its outcomes. Embracing wholeness while empowering change can be transforming. It can unleash the power within and uplift you to new heights.


Remember, you don't have to navigate this alone. If you're seeking support or want to talk to someone, if you're ready to embark on that transformative journey of self-exploration, healing, and growth, feel free to book a free consultation or reach out to me at 604-800-5154 or

Your well-being matters, and I'm ready to help whenever you are!


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