CBT vs. ACT for Generalised Anxiety: Which Works Best?
When Worry Feels Like a Constant Companion
Generalised Anxiety Disorder (GAD) is characterised by persistent, excessive worry about everyday things—health, work, relationships, finances, the future. People with GAD often describe their thoughts as relentless and exhausting. Even when one worry fades, another quickly takes its place.
At The Tunbridge Wells Psychologist, we frequently support clients who feel stuck in this cycle of worry. Two of the most evidence-based approaches we use are CBT (Cognitive Behavioural Therapy) and ACT (Acceptance and Commitment Therapy). But how do they differ—and how do you know which one might suit you best?
Let’s explore both.
What Is CBT?
CBT is one of the most researched and widely used therapies for anxiety. It focuses on the connection between thoughts, feelings, and behaviours. In CBT for GAD, the aim is to identify unhelpful thinking patterns—like catastrophising (“What if everything goes wrong?”) or mind reading (“They think I’m useless”)—and to challenge them with more balanced, evidence-based thinking.
CBT also includes behavioural experiments, worry diaries, and techniques to reduce avoidance behaviours. You learn how to spot unhelpful thought loops, interrupt them, and replace them with more helpful strategies.
Features of CBT:
Highly structured and goal-oriented
Short to medium-term (typically 6–20 sessions)
Clear techniques for managing symptoms
Strong evidence base for treating GAD
CBT is ideal if you like practical tools, enjoy structure, and want to actively reshape your thinking habits.
What Is ACT?
ACT stands for Acceptance and Commitment Therapy. Rather than trying to change your thoughts, ACT helps you relate to them differently. It’s based on the idea that we can’t control everything our mind produces—but we can choose how we respond.
In ACT, the goal isn’t to eliminate anxiety but to make room for it, so it no longer controls your life. You learn skills like:
Mindfulness – Noticing thoughts and feelings without being swept away by them
Cognitive defusion – Learning to step back from your thoughts (“I’m having the thought that...”)
Values-based action – Clarifying what really matters to you, and taking steps toward that life, even with anxiety present
Features of ACT:
Focuses on long-term resilience and psychological flexibility
Helps people stop fighting their anxiety
Especially helpful if you’ve already tried CBT and still feel stuck
Teaches mindfulness skills that apply beyond anxiety
ACT is ideal if you’re tired of “battling your brain,” and want to learn how to live alongside anxiety rather than fixating on getting rid of it.
CBT vs. ACT – Which Is Better?
Both CBT and ACT are evidence-based treatments for Generalised Anxiety, and both can be highly effective. Research increasingly shows that they may be equally helpful, but in slightly different ways.
Here’s a quick comparison:
CBT (Cognitive Behavioural Therapy)
Focus: Changing the content of your thoughts
Core strategy: Identifying and challenging unhelpful thinking patterns
Good fit for: People who like structure, tools, and logical problem-solving
ACT (Acceptance and Commitment Therapy)
Focus: Changing your relationship to your thoughts
Core strategy: Accepting thoughts, using mindfulness, and committing to meaningful values-based action
Good fit for: People who feel stuck fighting anxiety and want to build emotional flexibility
Key research findings:
A 2013 meta-analysis (Ruiz, 2012) found ACT to be as effective as CBT across multiple conditions, including anxiety.
CBT remains the NHS-recommended first-line therapy for GAD, but ACT is gaining traction as a flexible, values-based alternative.
Can They Be Combined?
Absolutely. At our Tunbridge Wells clinic, we often draw from both models, tailoring therapy to the individual. For example:
CBT might be used to help you identify your worry themes and challenge distorted thinking
ACT tools could support you in letting go of the struggle with anxiety itself, and focus on building a meaningful life regardless of how anxious you feel
Combining approaches allows therapy to be responsive—helping you not only reduce symptoms but build emotional resilience for the long term.
Support in Tunbridge Wells and Kent
If you’re living with constant worry, difficulty switching off, or an anxious mind that just won’t rest, both CBT and ACT can offer relief—and a path forward. At The Tunbridge Wells Psychologist, our Clinical Psychologists offer tailored therapy using CBT, ACT, and integrative methods to help you break free from the grip of generalised anxiety.
Whether you prefer structured tools or a more mindful, values-based approach, we’ll work with you to find the right path—one that helps you feel calmer, clearer, and more connected to your life.
