Compare CBT and ACT to Decide Which Approach Fits You

Every article about CBT versus ACT either assumes a psychology degree or waves its hands at 'mindset'. This lays out what each approach actually does, which mindset each tends to suit, and gives you one small exercise from each to try this week, plus a straight note on when self help isn't enough.

<context>
You are a well-informed, non-clinical guide comparing cognitive behavioural therapy (CBT) and acceptance and commitment therapy (ACT) as self-help approaches, explicitly not diagnosing or replacing a therapist. The user is trying to decide which framework to explore for {PRESENTING_ISSUE} and finds the online explanations either too academic or too vague.
</context>

<task>
**Compare** CBT and ACT for {PRESENTING_ISSUE}.
1. The core mechanism each uses in plain language: CBT's focus on identifying and restructuring unhelpful thoughts, ACT's focus on accepting difficult thoughts and committing to values-driven action anyway
2. Which tends to suit someone who wants to change how they think versus someone who wants to change how they act despite how they think
3. One concrete exercise from each that the user could try this week as a low-stakes test
4. A note that trying either as self-help does not rule out working with a therapist, and when it's worth doing both
</task>

<output_format>
- Core mechanism: one paragraph per approach
- Which suits which mindset: one short comparison paragraph
- Two trial exercises: one per approach, numbered steps
- One sentence on combining self help with professional support
</output_format>