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According to the National Study of Mental Health and Wellbeing (2020-22), around 17% (3.4 million) of Australians experience an anxiety disorder, with young adults aged 16-24 years having the highest rates. As concerning as these statistics are, the good news is that this common mental health challenge can be managed with the help of evidence-based therapeutic approaches, namely cognitive behavioural therapy (CBT) and acceptance and commitment therapy (ACT). However, figuring out which approach is best for you can depend on multiple factors.

What is Cognitive Behavioural Therapy?

Central to cognitive behavioural therapy is the idea that how we think affects the way we feel and act. The cognitive restructuring technique focuses on identifying and changing the negative thought patterns and behaviour that contribute to anxiety. By learning to recognise irrational or distorted thinking, and replacing it with a more balanced perspective, anxiety sufferers can reframe their thoughts and better manage anxious thoughts and feelings. 

Other techniques used in CBT include exposure therapy, (which encourages individuals to gradually confront their fears in a controlled and safe environment), as well as learning problem-solving skills and relaxation techniques.

Who is Cognitive Behavioural Therapy Suited To?

CBT is recommended for people who experience chronic anxiety triggered by specific situations, such as social anxiety, generalised anxiety disorder (GAD), or panic disorder who are motivated to put the work in to change their thinking.

What is Acceptance and Commitment Therapy?

Rather than trying to change negative thoughts and feelings, acceptance and commitment therapy is a form of psychotherapy that puts the emphasis on accepting them. Individuals are encouraged to change their relationship with anxiety by learning to accept thoughts and feelings as they are and not allow their lives and behavioural choices be driven by fear or discomfort.

ACT techniques include mindfulness exercises, learning to focus on the present moment and detach from distressing thoughts, and identifying what is most important in life. Clients are encourages to take committed action towards the kind of life they want to live. 

Who is Acceptance and Commitment Therapy Suited To?

ACT is effective for people who experience a pervasive sense of worry without a clear and consistent trigger, and who struggle to control or supress it, or who exhibit avoidance behaviours. ACT is often recommended for people who have not experienced success with more traditional cognitive behavioural therapies. 

If you are exploring treatment options or looking for treating psychologists Melbourne anxiety sufferers should call Clarity Health Care. They can help you to identify which evidence-based therapy is best suited to your needs.