How does core principles of CBT, ACT, and DBT resonate with Buddhism

Cognitive Behavioral Therapy (CBT) is one of the most widely used evidence-based psychotherapies for treating various mental health conditions, including anxiety, depression, PTSD, and OCD. CBT operates on the principle that thoughts, emotions, and behaviors are interconnected, and by changing maladaptive thought patterns, individuals can influence their emotions and behaviors positively. A core technique of CBT is cognitive restructuring, which involves identifying and challenging irrational or unhelpful thoughts and replacing them with more balanced perspectives.  

Acceptance and Commitment Therapy (ACT), though related to CBT, takes a different approach by focusing on acceptance rather than changing thoughts. Developed within the framework of mindfulness-based interventions, ACT teaches individuals to detach from unhelpful thoughts and emotions rather than struggling to eliminate them. Through six core processes:

1. Acceptance – Allowing emotions to exist without resisting or avoiding them. Instead of suppressing or fighting negative feelings, ACT encourages embracing them with openness and curiosity. Example: Instead of trying to “get rid of anxiety,” you acknowledge it and continue living your life.

2. Cognitive Defusion – Detaching from unhelpful thoughts. Recognizing that thoughts are just mental events, not absolute truths. Example: Instead of thinking, “I am a failure,” you see it as “I am having the thought that I am a failure.” This reduces the thought’s power over you.

3. Being Present (Mindfulness) – Focusing on the present moment instead of being stuck in the past or future. Practicing mindfulness helps reduce over-identification with thoughts and emotions. Example: Noticing your breath, sensations, and surroundings rather than getting lost in worries.

4. Self-as-Context – Seeing yourself as more than your thoughts or feelings. Understanding that there is a deeper “you” beyond temporary emotions or thoughts. Example: Instead of saying, “I am depressed,” you might say, “I am experiencing depression, but I am not my depression.”

5. Values – Identifying what truly matters to you.ACT encourages defining core values (e.g., love, kindness, creativity, growth) and aligning actions with them. Example: If family is a core value, you commit to being present with loved ones even when feeling anxious.

6. Committed Action – Taking steps toward a meaningful life, despite difficulties. Encourages making small, realistic changes based on values. Example: Even if you feel fear, you still take action toward a goal (e.g., applying for a job, or socializing).

ACT encourages people to embrace it as part of a meaningful life. For example, someone with social anxiety might still engage in social situations because connection and relationships are valued aspects of their life, even if anxiety is present.  

Dialectical Behavior Therapy (DBT) is a structured form of CBT that was originally developed by Dr. Marsha Linehan to treat individuals with borderline personality disorder (BPD) and chronic self-harm behaviors. It has since been adapted for a variety of emotional dysregulation disorders, including PTSD, eating disorders, and substance abuse. DBT integrates both acceptance and change strategies, meaning it helps individuals accept their emotions while also working to change maladaptive behaviors. It is built around four core skill modules:

1. Mindfulness – Staying present in the moment without judgment. Techniques: Observing thoughts, describing emotions, practicing non-reactivity.

2. Distress Tolerance – Coping with intense emotions without resorting to impulsive behavior. Techniques: Self-soothing, distraction, radical acceptance, “TIP” skills (Temperature, Intense Exercise, Paced Breathing).

3. Emotion Regulation – Understanding and managing intense emotions. Techniques: Identifying emotions, reducing emotional vulnerability, opposite action.

4. Interpersonal Effectiveness – Communicating effectively while maintaining self-respect. Techniques: DEAR MAN (Describe, Express, Assert, Reinforce, Mindful, Appear confident, Negotiate),  strategies.

Shared Themes Across CBT, ACT, DBT, and Buddhism:

Mindfulness: All three therapies incorporate mindfulness, a practice rooted in Buddhism, to help individuals become more aware of their thoughts, emotions, and behaviors.

Acceptance: Buddhism and these therapies emphasize accepting reality as it is, rather than struggling against it, as a path to reducing suffering.

Impermanence: The recognition that thoughts, emotions, and experiences are transient is a key concept in both Buddhism and these therapies.

Ethical Living and Values: Buddhism's emphasis on ethical conduct and living in alignment with one's values is reflected in ACT's focus on values-based action and DBT's emphasis on interpersonal effectiveness.