DBT vs. ACT: What They Are And How They’re Different

Psychotherapy, or talk therapy, remains a popular treatment option for a variety of mental health conditions. It’s also very effective, with about 75% of patients who enter psychotherapy benefitting from it. 

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There are several types of psychotherapy in use today, such as interpersonal therapy, supportive therapy, and psychodynamic therapy, among others. Doctors may recommend one or more strategies depending on a patient's current state, behavior, and previous medical history. 

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Two popular forms of psychotherapy to know about are dialectical behavior therapy (DBT) and acceptance and commitment therapy (ACT). Keep reading to learn what they entail, and the key differences. 

What is DBT in psychotherapy?

Dialectical behavior therapy (DBT) is a form of psychotherapy that helps people manage emotions and social relationships. 

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While DBT was created for patients with Borderline Personality Disorder (BPO), therapists now use it to treat other mental health conditions like depression, post-traumatic stress disorder (PTSD), and substance abuse.

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DBT teaches patients how to tolerate difficult emotions, restrain their impulses, and build lasting relationships. Treatment typically consists of therapy, phone coaching, consultations, and group skills training, and usually lasts for six months to a year.

The four pillars of DBT

DBT consists of four behavioral skill sets, which are further broken down into acceptance skills (distress tolerance and mindfulness) and change skills (interpersonal effectiveness and emotion regulation). 

1. Mindfulness 

Mindfulness teaches patients to be more aware of their present situation and more accepting of what’s happening in the current moment. This is a foundational skill that enables patients to challenge existing thought patterns and change their behaviors.

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2. Distress tolerance 

Distress tolerance training helps people manage painful emotional responses. By undergoing distress tolerance training, individuals can have an easier time controlling their physical reactions and thinking through emergency situations.. 

3. Emotion regulation 

Emotional regulation helps people understand how emotions work. Increasing knowledge and awareness makes patients less vulnerable to their feelings, and makes it easier to perform daily activities.

4. Interpersonal effectiveness

Interpersonal effectiveness teaches critical communication and social skills. Through interpersonal effectiveness training, people can learn to engage more easily with others and navigate complex social situations. 

What is ACT?

ACT is a form of behavioral therapy that teaches self-acceptance and embracing thoughts and feelings. The basic idea behind ACT  is that attempting to suppress past experiences and difficult emotions can be detrimental to an individual, and potentially exacerbate their current condition.

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With ACT, therapists help patients come to terms with their psychological situation and commit to changing their thoughts and behaviors. 

How ACT works

ACT centers around two core strategies including mindfulness and acceptance. 

Mindfulness in ACT 

Just like with DBT, therapists use mindfulness in ACT to help patients stay in the present moment and observe their thoughts and feelings.

Mindfulness training in ACT entails: 

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• Letting go of unhelpful thoughts and memories. 
• Allowing painful feelings to flow without fighting them.
• Connecting with the present moment.

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Acceptance in ACT 

Acceptance training aims to help people welcome their thoughts and emotions, and avoid suppressing them. 

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Some common acceptance strategies include:

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• Observing personal strengths and weaknesses.
• Permitting yourself to fail.
• Accepting present difficulties, instead of trying to run away from them.

ACT vs. DBT: What’s the difference?

ACT and DBT are both effective psychotherapy options that can help patients take ownership of their thoughts, improve psychological flexibility, and improve overall quality of life. However,  there are some important differences between ACT and DBT.

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For example, DBT is more educational in nature, as it involves developing hands-on skills and techniques that individuals can apply in daily life. ACT focuses more on experience and observation to help people cope with their conditions and find a better path forward. 

Another noteworthy difference is that DBT relies on logical reasoning, while ACT is based on functional contextualism and the idea that events must be viewed as a whole and with context.

Chart a course for better mental health with Grouport 

If you’re new to the idea of attending therapy, you may be wondering whether ACT or DBT is right for your needs — or if another option may be better.

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The good news is you don’t have to decide on your own. Grouport Therapy makes it simple to help new patients find the perfect fit. To get started, you can explore group options and signup here.

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We also have groups for a variety of other topics including anger management, anxiety, depression, grief and loss, obsessive compulsive disorder, relationship issues, and trauma and PTSD, among many others. You can explore a wide range of group topics and options here. Sign up for one of our groups today and begin your journey towards meaningful, lasting change.