Can cognitive behavioural therapy (CBT) help my anxiety?
Please note: our blog posts are solely informational and are not meant to replace individualized therapeutic advice or healthcare.
Yes, CBT is an effective first-line treatment for anxiety! CBT is a form of talk therapy that focuses on identifying, challenging, and changing negative thought and behaviour patterns that contribute to anxiety. It is used to treat various forms of anxiety, including generalized anxiety disorder, social anxiety disorder, and panic disorder. CBT can be tailored to meet individual needs, depending on the specific type of anxiety and unique challenges experienced.
During CBT sessions, therapists help clients identify and address how their thoughts and behaviours lead to the development and maintenance of anxiety. They help clients recognize how their emotions and experiences are influenced by negative thought patterns. By understanding the dynamic interplay between thoughts, feelings, and behaviours, clients can gain insight into how their anxiety is triggered and develop effective strategies to manage and alleviate their symptoms.
For optimal benefits, CBT therapy for anxiety usually involves the following elements:
Anxiety education
Providing psychoeducation about anxiety is often the first step in treatment. CBT therapists help de-mystify anxiety by providing education on the nature of anxiety and common anxiety experiences. Many clients find it empowering to learn that they are not alone in their experiences.
Challenging negative thoughts
Clients learn to identify and challenge negative, distorted, or unrealistic thoughts that contribute to their anxiety. They are taught to replace these thoughts with more accurate, positive, and helpful ones. This process helps reduce feelings of helplessness, hopelessness, and fear. This process can also lead to changes in behaviour, as individuals who develop more positive thoughts and beliefs are more likely to engage in behaviours that are consistent with those beliefs, leading to greater success in achieving their goals.
Exposure therapy
Exposure therapy involves confronting one’s fears in a gradual and controlled manner. By repeatedly exposing oneself to anxiety-provoking situations and realizing that nothing bad happens, the intensity of the anxiety gradually decreases. However, it is important to note that exposure therapy does not involve overwhelming someone with their fear all at once, as this could be counterproductive. Instead, CBT therapists and clients work together in a process called systematic desensitization, where the client gradually faces their fears in a safe and supportive environment.
Relaxation techniques
CBT for anxiety often incorporates relaxation techniques because anxiety can manifest as physical symptoms such as muscle tension, sweating, increased heart rate, and shallow breathing. These physical symptoms can exacerbate anxiety and make it more difficult to manage. Relaxation techniques such as deep breathing, progressive muscle relaxation, and mindfulness meditation can help individuals lower their overall level of physiological arousal, leading to a reduction in anxiety symptoms. By practicing these techniques on a regular basis, individuals can learn to better manage their anxiety in daily life and reduce the likelihood of experiencing intense anxiety episodes.
Homework and skill building
CBT for anxiety typically includes homework and skill building exercises. These activities help solidity learning by providing an opportunity for individuals to practice the skills they learn in therapy outside of the session. Practicing CBT skills outside of the session also helps individuals to generalize them to a wider range of situations. Homework also promotes active participation in treatment and can increase an individual’s sense of self-efficacy.
In conclusion, CBT is a highly effective treatment option for individuals struggling with anxiety. By working with a trained CBT therapist and practicing the skills and techniques learned in therapy, individuals can develop a more positive and adaptive way of thinking and coping with anxiety. This can lead to long-term symptom relief and an overall improved quality of life. If you are struggling with anxiety, consider reaching out to a CBT therapist to explore how this treatment approach can help you manage your anxiety so that you can live a more fulfilling life.
If you are considering CBT anxiety you can contact us with questions or book a FREE consultation. We’ll get to know you and your needs in therapy and then pair you with the right therapist on our team.
Read more about anxiety therapy or cognitive behavioural therapy.