If you're struggling with depression or anxiety, it can be difficult to know where to turn for help. There are many different treatment options available, but two of the most effective and widely used therapies are cognitive-behavioral therapy (CBT) and acceptance and commitment therapy (ACT).

CBT is a type of evidence-based therapy that focuses on changing negative patterns of thinking and behavior. It's based on the idea that our thoughts, feelings, and behaviors are interconnected, and that by changing one of these, we can change the others. CBT is often used to treat depression and anxiety because both of these disorders involve negative thoughts and behaviors that can reinforce each other.

ACT is another type of evidence-based therapy that is used to treat depression and anxiety. It's based on the idea that trying to avoid or control difficult thoughts and feelings only makes them worse. Instead, ACT encourages people to accept their thoughts and feelings, and to focus on their values and goals.

Both CBT and ACT involve a series of structured sessions with a therapist. The therapist helps you identify negative thought patterns and teaches you skills to challenge and reframe these thoughts (in CBT), or to accept your difficult thoughts and feelings without trying to control or avoid them (in ACT). You may also be asked to complete homework assignments between sessions, such as keeping a journal of your thoughts and feelings or practicing relaxation techniques.

One of the strengths of these therapies is that they are highly effective for depression and anxiety, and they can be adapted to meet your individual needs and preferences. Your therapist will work with you to find the therapy that is best for you.

It's important to remember that seeking help for depression and anxiety is a sign of strength, not weakness. With the right treatment, depression and anxiety can be effectively managed, allowing you to live a happier and healthier life.

References:

• Beck, J. S. (2011). Cognitive behavior therapy: Basics and beyond. Guilford Press.

• Hofmann, S. G., Asnaani, A., Vonk, I. J., Sawyer, A. T., & Fang, A. (2012). The efficacy of cognitive behavioral therapy: A review of meta-analyses. Cognitive therapy and research, 36(5), 427-440. doi:10.1007/s10608-012-9476-1

• Hayes, S. C., Strosahl, K. D., & Wilson, K. G. (2012). Acceptance and commitment therapy: The process and practice of mindful change. Guilford Press.

• Levin, M. E., Hildebrandt, M. J., Lillis, J., & Hayes, S. C. (2012). The impact of treatment components suggested by the psychological flexibility model: A meta-analysis of laboratory-based component studies. Behavior therapy, 43(4), 741-756. doi:10.1016/j.beth.2012.01.002

Additionally, here are some links to resources for further reading on CBT and ACT:

• "What is Cognitive Behavioral Therapy (CBT)?" - American Psychological Association (APA) https://www.apa.org/ptsd-guideline/patients-and-families/cognitive-behavioral

• "Acceptance and Commitment Therapy (ACT)" - Association for Behavioral and Cognitive Therapies (ABCT) https://www.abct.org/Information/?m=mInformation&fa=fs_ACT

• "What is Acceptance and Commitment Therapy (ACT)?" - Psychology Today https://www.psychologytoday.com/us/therapy-types/acceptance-and-commitment-therapy

• This Way Up offers a range of evidence-based courses for various mental health conditions, including depression and anxiety. These courses are designed to be accessible and convenient, with self-paced modules that can be completed from the comfort of your own home. https://thiswayup.org.au/