The methods of making positive changes, however, are different in each type. Rather, CBT, DBT and ACT all work to identify, recognize and change unhelpful current thought patterns. Your history may be explored to better understand how your past experiences impact your present, however, none of these focus on the past. While all types of therapy can 'look back' into your past experiences, all three of these therapies work more in the present. In both DBT and ACT, you must make a commitment to actively be involved in therapy and to actively make changes. Once thoughts are accepted, without judgement, as separate from who the individual is, they can be changed. This is done to validate thoughts, rather than see them as a negative reflection on who you are as a person.

While similar to DBT, the exercises and techniques used during therapy sessions are different.īoth DBT and ACT were developed as offshoots of CBT so both contain much of the same concepts but have added the mindfulness approach.

It involves two therapy sessions each week an individual psychotherapy session and a weekly group session where four specific skills are taught: interpersonal effectiveness, distress tolerance/reality acceptance skills, emotion regulation and mindfulness.Īcceptance and commitment therapy (ACT) - Developed as a mindfulness approach, this type of therapy works to accept thoughts and emotions, without judgement, distance who you are from what you think, such as changing, 'I am an anxious person,' to 'I am feeling anxious because of my current situation.' You are also expected to make a commitment to change unhealthy behaviors. This type of therapy uses mindfulness: working to accept your problems while at the same time taking steps to address the problems. Exposure therapy is often used in CBT for anxiety, for example, if you are afraid of dogs, you will be slowly introduced to a dog - first through a picture, then across the room, then next to you until you can confront your fear and understand that your anxiety will lessen with time, providing skills for coping with past, present and future fears.ĭialectical behavior therapy (DBT) - Developed to treat those with suicidal thoughts and actions, this type of therapy validates current thought patterns while coaching the patient to change unhealthy behaviors. Take our quiz to get a personalized recommendation, or use our Fitbit comparison tool to compare features on our different fitness trackers and smartwatches. Cognitive behavioral therapy (CBT) - Focus on identifying, recognizing and changing unhealthy and unhelpful thought patterns and thereby changing behaviors that are associated with the negative thought patterns.

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