Cognitive Behavioural Therapy for Anxiety
Cognitive behavioural therapy (CBT) is an evidence-based form of treatment for anxiety that has been proven to be successful. CBT works by identifying and altering negative thoughts, emotions and behaviors that cause anxiety; it’s a short-term solution that typically improves symptoms after 8-10 sessions.
CBT emphasizes the idea that thoughts come before feelings, and negative ones can create an endless cycle of emotional distress. Your therapist will work with you to identify these thoughts and replace them with more realistic ones in order to reduce anxiety levels and conquer your phobias.
Anxiety-provoking thoughts can often be irrational or distorted, but your therapist can help you challenge them by learning about your thought patterns. This includes analyzing fears, assessing their likelihood of coming true, and testing those beliefs against reality.
During the first part of your sessions with your therapist, you and they will work together to challenge and change any worry-filled beliefs. For instance, if you believe you cannot handle job interview stress, they may teach you to substitute this belief with one suggesting there are many other paths for success in the work world. You and your therapist might also discuss ways to promote optimism such as finding ways to enjoy what task you are working on or celebrating small successes along the way
Anxiety disorder may lead to behavioral activation, where people try to avoid things that make them feel anxious. While this may be beneficial in the short term, over time it could actually exacerbate symptoms.
Instead, therapists will encourage you to spend more time with others and do activities that make you feel good. For instance, volunteering or taking a walk with a friend can reduce feelings of isolation and provide social support so that you feel better.
The therapist may suggest practicing relaxation techniques, which will eventually reduce your anxiety levels. This could include deep breathing or mindfulness exercises.
CBT can also be beneficial for anxiety when exposed to feared situations or objects. This could take place either in real life or through virtual reality, such as computer simulations.
This approach can be especially useful for individuals suffering from phobias, such as the fear of flying or spiders. Additionally, it may aid those suffering from obsessive-compulsive disorder (OCD).
Therapists may employ behavioral techniques like distraction to help you avoid worrying or divert yourself from irrational and negative thoughts. For instance, you might need to stop worrying about the TV that needs to go away and focus on other things instead, like a new project or an appointment with a friend.
CBT therapies range in intensity and length. Your therapist will collaborate with you to find the most suitable therapy, taking into account your mental/physical health, lifestyle, as well as how much support from family/friends is necessary.
