4 Ways That CBT Helps With Anxiety

Cognitive Behavioral Therapy (CBT) has been the subject of a series of recent posts. This time around, we will highlight how CBT is used for a specific issue. How does Cognitive Behavioral Therapy help people struggling with an anxiety disorder? We’ll answer that question in a moment. First, let’s recap a little about CBT.

It is a popular and effective short-term treatment. CBT is based on the observable reality that thoughts lead to feelings, and those feelings create action. Thus, the key is to challenge distorted thought patterns before this cycle is triggered. Fewer negative thoughts mean fewer unhealthy behaviors.

CBT and Anxiety 

Anxiety is directly connected to our fight-or-flight response. In other words, it exists to help us survive. Problems arise when we lose the ability to discern real dangers from perceived dangers effectively. In an anxiety disorder, this issue manifests in an identifiable pattern. A CBT therapist will therefore aim to nip the pattern in its bud.

For example, consider someone with a social anxiety disorder. They may get invited to an event or gathering. This is where the distorted thinking commences. The person may think: “Everyone will be looking at me. They’ll know I’m nervous, and this will make me even more nervous.” The feelings generated here might be fear, low self-esteem, and dread. Completing the cycle, feelings lead to action. In this case, that will likely mean they will turn down the invitation.

In your therapy sessions, you will address all parts of this cycle in several ways. To follow are four of those CBT techniques. 

4 Ways That CBT Helps With Anxiety

1. Cognitive Reframing

You will be expected to take a good, hard look at your patterns of thinking. What is negative about them? This could mean that you often assume the worst will happen. Hence, the first steps involve you seeing this pattern and recognizing that it has a direct impact on what you feel and what you do. Such awareness positions you to reframe your thoughts in a more productive way.

2. Challenging Thoughts

Part of reframing your thought patterns involves challenging the accuracy of what your inner voice is telling you. Anxiety is a skilled liar. CBT can help you become an even better fact-checker. You’ll learn about cognitive distortions and how to identify them before they take hold. This is essential because anxiety, when it gains momentum, can negate your capacity for rational thought.

3. Behavioral Activation

As you diligently work to reframe and challenge your thoughts, you will notice that you’re experiencing fewer negative emotions. This is wonderful, but there’s still another step. You want to start partaking in activities that once felt off-limits thanks to anxiety. Armed with a growing toolbox of CBT skills, you might literally schedule events like saying “yes” to that party invitation. Each time you bypass the old cycles and patterns, you will find such experiences are not as daunting as you once imagined. 

4. Keeping a Journal

A major goal of CBT is a carryover. You are being taught how to be your own therapist. In other words, you’ll need to master and apply the coping mechanisms as needed. An excellent step in this direction is journaling. Keep track of the negative thoughts you identified. Juxtapose this with lists of the positive changes you’ve made. This practice provides clarity while reinforcing the importance of staying on top of the thought-feeling-action cycle.

Is Anxiety a Negative Factor in Your Life?

If so, CBT could be precisely what you’re looking for. You can free yourself from anxious thoughts and self-limitations. I’d love to talk with you more soon about CBT in anxiety therapy.