Enhancing CBT with Greater Flexibility, Focus, and Forward Momentum

At Catalyst Psychology, we specialize in Cognitive Behavioral Therapy (CBT), a modern, evidence-based approach proven effective for challenges like anxiety, chronic stress, OCD, and insomnia. CBT helps individuals identify unhelpful thoughts and behaviors, shift them in more helpful directions, and build emotional strength through practical, research-backed strategies.

But effective therapy doesn’t stop there.

Thanks to decades of strong research supporting forward-looking goals, values, mindfulness, and emotion regulation, we often integrate elements of Acceptance and Commitment Therapy (ACT) into CBT treatment plans. ACT is a newer evolution of CBT, designed to help people take action in the direction of their values—even when life feels messy or emotionally difficult.

What Is ACT?

ACT, pronounced like the word “act”, helps individuals learn to work with thoughts and emotions, rather than fight or judge them, while committing to behavior that aligns with their values. It emphasizes psychological flexibility—the ability to stay present, adapt to challenges, and take meaningful steps forward. This approach means continued forward motion towards what matters most, even when things are difficult.

How ACT Strengthens CBT

Greater Psychological Flexibility

CBT helps people identify and shift patterns of thinking and behavior. ACT complements this by increasing psychological flexibility—the ability to act effectively even when emotions, thoughts, or discomfort are present. This makes it easier to stick to changes in real-world situations.

Increased Awareness and Adaptability

ACT brings mindfulness into the therapeutic process in a practical, grounded way. You don’t need to sit on a cushion or clear your mind—you just need to learn how to notice your thoughts and feelings without getting pulled into them. This helps reduce reactivity and increases clarity in moments of stress.

Values as Compass

One of ACT’s biggest strengths is helping people clarify what actually matters to them—what kind of partner, parent, leader, or friend they want to be—and using those values to guide action. Integrating values into CBT treatment keeps goals personally meaningful, even when progress is hard.

Working With Things As They Are

Sometimes, no matter how much we work to shift a thought, it persists. Rather than getting stuck in an exhausting tug-of-war, ACT teaches clients to notice and work with these thoughts effectively without letting them derail meaningful action.

Emotional Regulation with Room to Feel

While CBT helps reduce the intensity of negative thoughts, ACT gives clients tools to make room for emotions without being hijacked by them. This can be especially helpful for those dealing with chronic stress, trauma, or long-term conditions.

Experiencing Anxiety and Stress with Too Many Demands? ACT Can Help.

Many of our clients feel torn between roles—guilty for being at work when they want to be with family, and distracted at home because work is piling up. This internal tug-of-war creates chronic stress and undermines satisfaction in both areas.

ACT helps by clarifying values—like being a present parent and a committed professional—and giving clients tools to invest their time and attention intentionally, not reactively. When integrated with CBT, this approach reduces values-based conflict and increases the ability to stay grounded and engaged in the moment, whether at a meeting or a family dinner.

Putting It Into Practice: ACT + CBT in Action

At Catalyst, we blend the best of both approaches in customized treatment plans. Here are a few ways we bring the ACT-CBT integration to life:

• ‍Thought defusion + cognitive restructuring: We help clients both challenge unhelpful thoughts (CBT) and learn to observe them without over-identifying or wrestling with them (ACT).
• ‍Value-guided goals: Instead of vague resolutions like “be less anxious,” we help clients define values (e.g., “I want to show up fully for my family”) and create concrete behaviors aligned with those values.
• ‍Mindfulness without overwhelm: We use simple, practical mindfulness exercises to help clients strengthen attention, increase self-awareness, and shift out of autopilot.

Precision Psychology, Personalized to You

By combining ACT and CBT, we offer a flexible and powerful treatment model tailored to your life—not just your diagnosis. This hybrid approach helps you move forward, even when things feel uncertain or difficult.

If you’re ready for research-backed therapy that meets you where you are and helps you get where you want to go, let’s talk.

Contact Catalyst Psychology today to schedule a phone consultation and learn more about our integrated ACT and CBT treatment options.

‍

‍