ACT, CBT & DBT Therapy Approaches

Evidence-Based Therapy for Anxiety, Emotional Regulation, Trauma, Relationships, and Personal Growth (MA, NH, ME, RI)

There are many different therapy approaches, and no single approach works for every person, situation, or stage of life. I often integrate elements of Acceptance and Commitment Therapy (ACT), Cognitive Behavioral Therapy (CBT), and Dialectical Behavior Therapy (DBT) into my work depending on each client’s needs, goals, nervous system, and lived experiences.

I provide integrative, relational, and trauma informed telehealth therapy for adults in Massachusetts, New Hampshire, Maine, and Rhode Island.

While these approaches are often described separately, there is significant overlap between them. All three can help people better understand emotions, thoughts, behaviors, relationships, and nervous system responses while developing greater flexibility and self-awareness.

I do not approach these models in a rigid or overly manualized way. Instead, I integrate them collaboratively and thoughtfully within a broader relational and humanistic framework.

Why Therapists Train in Evidence-Based Modalities

ACT, CBT, and DBT are considered evidence-based approaches because research has shown they can be effective in helping people with concerns such as:

  • anxiety and panic

  • depression

  • emotional dysregulation

  • trauma related stress

  • perfectionism

  • obsessive thinking

  • relationship difficulties

  • chronic stress and burnout

Therapists often train in these modalities because they provide practical tools and frameworks that can support emotional regulation, coping skills, cognitive flexibility, communication, and nervous system awareness.

At the same time, research consistently shows that one of the strongest predictors of successful therapy is the quality of the therapeutic relationship itself.

Because of this, I integrate these approaches flexibly and relationally rather than treating therapy as a one-size-fits-all process.

What Is Cognitive Behavioral Therapy (CBT)?

Cognitive Behavioral Therapy (CBT) focuses on the relationship between thoughts, emotions, behaviors, and nervous system responses.

CBT helps individuals notice patterns such as:

  • catastrophic thinking

  • self-critical beliefs

  • avoidance behaviors

  • perfectionism

  • anxiety spirals

  • negative self-talk

The goal is not “positive thinking,” but increasing awareness of patterns that may be contributing to emotional distress or limiting flexibility.

CBT can help people:

  • identify unhelpful thought patterns

  • build coping strategies

  • reduce avoidance behaviors

  • improve emotional awareness

  • increase behavioral flexibility

CBT has strong research support for anxiety disorders, panic, depression, stress management, and many other concerns.

What Is Dialectical Behavior Therapy (DBT)?

Dialectical Behavior Therapy (DBT) was originally developed to support emotional regulation and distress tolerance.

DBT focuses heavily on:

  • mindfulness

  • emotional regulation

  • distress tolerance

  • interpersonal effectiveness

  • balancing acceptance and change

DBT can be especially helpful for people who experience:

  • intense emotions

  • emotional overwhelm

  • impulsive reactions

  • relationship conflict

  • chronic stress

  • difficulty regulating emotions

One of the core ideas in DBT is that two things can be true at once.

For example:

  • you can be struggling and still worthy of compassion

  • emotions can make sense while certain behaviors may still need support or change

  • acceptance and growth can happen simultaneously

DBT skills are often helpful for increasing emotional resilience and nervous system regulation.

What Is Acceptance and Commitment Therapy (ACT)?

Acceptance and Commitment Therapy (ACT) focuses on psychological flexibility and helping people build lives that feel more aligned with their values.

ACT emphasizes:

  • mindfulness and present moment awareness

  • acceptance of emotional experiences

  • reducing struggle against thoughts and feelings

  • values clarification

  • committed action toward meaningful goals

ACT does not focus on “getting rid” of difficult emotions. Instead, it helps people develop healthier relationships with internal experiences while moving toward lives that feel more authentic and meaningful.

ACT can be especially helpful for:

  • anxiety

  • perfectionism

  • chronic self-criticism

  • burnout

  • life transitions

  • identity exploration

  • existential stress

Many people find ACT helpful because it balances emotional acceptance with intentional growth.

The Overlap Between ACT, CBT, and DBT

Although these models are distinct, they overlap in important ways.

All three approaches can help people:

  • increase emotional awareness

  • understand patterns of thinking and behavior

  • improve nervous system regulation

  • build coping strategies

  • develop greater psychological flexibility

  • improve relationships and communication

All three also incorporate elements of mindfulness, self-awareness, and behavioral change.

In practice, many therapists integrate aspects of these models together rather than using only one approach in isolation.

For example:

  • CBT may help identify anxiety thought patterns

  • DBT may help regulate emotional overwhelm

  • ACT may help reconnect someone with values and meaning

Together, these approaches can support both practical coping skills and deeper emotional understanding.

Why I Integrate These Approaches

I use ACT, CBT, and DBT tools because many clients benefit from having both insight and practical strategies.

For example, therapy may involve:

  • understanding nervous system activation

  • learning emotional regulation skills

  • exploring attachment patterns

  • building communication tools

  • developing mindfulness practices

  • increasing self-compassion

  • identifying values and priorities

At the same time, I do not believe people heal simply by learning techniques in isolation.

Many emotional struggles are relational, contextual, and connected to nervous system adaptations, trauma, identity, or lived experiences.

Because of this, I integrate these evidence-based approaches within a broader relational, affirming, trauma informed, and humanistic framework.

My Approach to Integrative Therapy

My work is collaborative, relational, and individualized.

Together we may explore:

  • emotional regulation

  • anxiety and stress patterns

  • perfectionism and self-criticism

  • attachment and relationships

  • identity and authenticity

  • nervous system awareness

  • burnout and chronic stress

I integrate approaches such as:

  • ACT

  • CBT

  • DBT informed interventions

  • Internal Family Systems informed work

  • attachment focused therapy

  • nervous system regulation and awareness

Therapy is not about forcing yourself to become emotionless or “perfect.” It is about building greater understanding, flexibility, resilience, and connection with yourself.

Who I Work With

I work with adults navigating:

  • anxiety and panic

  • emotional overwhelm

  • burnout and chronic stress

  • trauma and attachment wounds

  • perfectionism and people pleasing

  • identity exploration

  • relationship difficulties

  • ADHD or autism related stress

Many clients also seek support for:

  • emotional regulation

  • life transitions

  • self-worth concerns

  • grief and loss

  • existential questions and meaning making

Telehealth Therapy Using ACT, CBT & DBT Approaches (MA, NH, ME, RI)

I provide virtual therapy for adults located in:

  • Massachusetts

  • New Hampshire

  • Maine

  • Rhode Island

Telehealth offers flexible, accessible support while allowing therapy to take place in a familiar environment.

Frequently Asked Questions

What is the difference between CBT, DBT, and ACT?

CBT focuses on the relationship between thoughts, emotions, and behaviors. DBT emphasizes emotional regulation, distress tolerance, and interpersonal skills. ACT focuses on mindfulness, psychological flexibility, and living according to personal values.

Are ACT, CBT, and DBT evidence-based therapies?

Yes. All three approaches are considered evidence-based and have substantial research support for concerns such as anxiety, emotional regulation difficulties, stress, trauma related symptoms, and depression.

Do you use these approaches in a rigid way?

No. I integrate these approaches flexibly within a relational, trauma informed, and individualized therapy process rather than strictly following a manualized format.

Related Specialties

You may also be interested in:

  • Emotional Regulation Therapy

  • Trauma Therapy

  • Burnout Recovery Therapy

  • Humanistic Therapy

  • Neuroscience-Informed Therapy

Next Steps

Therapy can involve both practical tools and deeper self-understanding. Evidence-based approaches like ACT, CBT, and DBT can help people better understand emotions, thoughts, behaviors, and nervous system patterns while building greater flexibility and resilience.

You deserve therapy that is both grounded in research and responsive to your humanity, lived experience, and individuality.