Understanding the Benefits of CBT for Anxiety
Do you struggle with anxiety? If so, you’re not alone. Research shows that nearly 20% of Americans struggle with an anxiety disorder. When left untreated, anxiety can affect both your mental and physical health.
Although anxiety can feel challenging and overwhelming, this condition is treatable. CBT for anxiety can help you reframe your thinking, replace unwanted behaviors with more adaptive ones, and improve your overall mood.
Let’s get into what you need to know!
What Is CBT?
Cognitive-behavioral therapy (CBT) is an evidence-based model that practitioners use to treat various mental health conditions. CBT focuses on the interconnected relationship between your thoughts, feelings, and behaviors.
CBT practitioners use many different interventions to help you become more aware of your patterns. The length of CBT treatment varies. Many people start feeling better after just a few sessions. However, some clients prefer having long-term support and guidance.
What Happens During CBT for Anxiety?
The first step is understanding the triggers that exacerbate your anxiety. Some people feel anxious regularly, but they aren’t sure why.
It’s essential that you recognize the various situations or people that affect your mood. Having this knowledge helps you prepare for such triggers in advance.
Cognitive Distortions
Anxiety often emerges through severe cognitive distortions that impact your worldview. A cognitive distortion refers to a faulty, subjective thought pattern. Some common distortions include:
● Overgeneralization: You make general assumptions based on very little to no evidence. For example, if you failed a difficult test, you may assume you will not pass all the subsequent exams.
● Polarized thinking: You see the world in black or white or all-or-nothing. Things are extreme, and there is little room for the middle ground.
● Catastrophization: You assume the worst-case-scenario is inevitable. Many people with this distortion experience frequent dread and panic.
● Personalization: You assume other people’s beliefs or actions are personal. For example, if a grocery clerk seems standoffish, you believe it’s because she doesn’t like you.
● Emotional reasoning: You assume feelings are facts. For example, if you think you are dumb, you believe it’s a genuine feeling.
Most people experience cognitive distortions from time to time. But people living with anxiety disorders may struggle to distinguish these distortions from reality. Becoming more aware of your distortions and how they impact your life is an important part of the treatment process.
Cognitive Restructuring
Cognitive restructuring focuses on changing your cognitive distortions into more rational thoughts. For example, let’s say you struggle with social anxiety and believe that everyone is judging you when you give a presentation. Cognitive restructuring entails examining that thought and thinking of a more adaptive one, such as:
● I have no way of knowing what other people are thinking right now.
● Even if some people are judging me, I doubt everyone in the room is.
● I can get through this, even if I feel anxious right now.
● Most people feel nervous before a presentation, so I’m not alone in how I feel.
Learning to change your thinking can be one of the most powerful tools towards managing your anxiety. Over time, this technique allows you to shift into a more positive mindset.
Thought Records/Journaling
Many therapists recommend thought records or structured journals to help clients understand how their anxiety manifests. You may be assigned to engage in these tasks as homework. Writing these situations down can increase your insight into specific patterns.
A thought record usually includes:
● Identifying the event and the relevant details.
● Identifying the emotions that you experienced and rating their intensity.
● Identifying the cognitive distortions you experienced.
● Writing down alternative thoughts (to replace the distortions).
● Ranking your emotional state again.
Mindfulness Training
Mindfulness is one of the best defenses against anxiety. Anxiety is rooted in having a pervasive fear about the future. While some fears are certainly legitimate, it’s important to learn how to bring yourself to the present moment.
Mindfulness training isn’t a single intervention. Instead, it may include numerous techniques, including:
● Deep breathing exercises.
● Progressive muscle relaxation.
● Guided imagery.
● Gratitude exercises.
Activity Scheduling
It’s no secret that anxiety can disrupt your daily functioning and make simple tasks feel daunting. Additionally, many people struggle with both anxiety and depression, which can add to even more complications.
Activity scheduling encourages you to schedule out certain tasks ahead of time. Many people find that having a plan holds them accountable. It also helps them feel more empowered when they do those activities, even if they felt anxious or uncomfortable doing them.
Final Thoughts
Your anxiety doesn’t have to define you or your happiness. Seeking CBT for anxiety can help you manage your symptoms and live a happier life.
Together, we will collaborate on the best solutions for managing your anxiety. My approach is supportive and nonjudgmental. Additionally, I will teach you the essential coping skills needed for addressing your feelings.
Connect with me today to schedule your free, initial consultation.