Cognitive Behavioral Therapy: What is it, how does it work, and can it help my anxiety?
The demands and uncertainties of daily life can often take a toll on our mental health, especially as we kick off the new year, work/school responsibilities pick back up, and the holidays come to an end. During this time, the need for effective tools to alleviate anxiety becomes increasingly crucial. In our practice, many therapists are trained in Cognitive Behavioral Therapy (CBT), a widely recognized and evidence-based therapeutic approach, which stands at the forefront in empowering our clients to manage and overcome anxiety. What does it really mean and is it the right therapy for you?
There are many different techniques that fall within the definition of CBT. From the profound practice of cognitive restructuring, where negative thought patterns are identified and challenged with constructive perspectives, to the art of mindfulness meditation that encourages living in the present moment without self-judgment, these tools offer a diverse toolkit for navigating the complex landscape of anxiety. To help you get the gist of what you might work on with a CBT therapist, or even if you want to give it a try yourself the next time you feel anxious, here are some of the key therapeutic techniques used in CBT:
Cognitive Restructuring:
Description: Cognitive restructuring involves unraveling and then replacing negative thought patterns. This tool helps individuals recognize irrational or distorted thoughts and replace them with more balanced and realistic ones.
How to Use: Keep a thought diary where you jot down anxious thoughts. Later, when you are feeling less anxious, you can go back and analyze each thought, identify cognitive distortions, and reframe them with more positive and accurate perspectives.
Mindfulness Meditation:
Description: Mindfulness is about staying present in the moment without judgment. Mindfulness meditation, a core aspect of CBT, can help individuals become more aware of their thoughts and feelings without being overwhelmed by them.
How to Use: Practice mindfulness meditation regularly by focusing on your breath, observing your thoughts without attachment, and bringing your attention back to the present moment.
Exposure Therapy:
Description: Exposure therapy involves gradually facing and overcoming feared situations or objects. This helps in desensitizing the anxiety response over time. This intervention can be particularly helpful for people with Obsessive Compulsive Disorder, an intense form of anxiety.
How to Use: Create a hierarchy of anxiety-provoking situations, starting with the least anxiety-inducing. Gradually expose yourself to these situations, practicing relaxation techniques as needed each time you enter into a situation that provokes increased anxiety in you.
Behavioral Activation:
Description: Behavioral activation aims to increase engagement in positive and rewarding activities. It helps disrupt the cycle of avoidance and withdrawal common in anxiety.
How to Use: Make a list of activities that bring joy or a sense of accomplishment. Schedule these activities regularly, even when you don't feel like doing them. Plan these activities in advance, instead of waiting for the anxiety to strike, because when you are anxious, your brain isn’t able to use its executive function and decision-making skills as well.
Progressive Muscle Relaxation (PMR):
Description: PMR involves tensing and relaxing different muscle groups to reduce physical tension associated with anxiety.
How to Use: Find a quiet space, close your eyes, and practice tightening and then releasing each muscle group, progressively working through your body. Focus on the sensations of relaxation.
These strategies may sound overwhelming, or you may be confused about where to begin or how to implement them in your daily life. Working with a therapist can help you tailor these techniques to your specific needs so that you can meet your therapy goals. Everyone experiences life differently, and with the help of CBT and a caring mental health professional, you can overcome the anxiety of daily life.
Follow the steps below to get started:
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Have a low-pressure, 20-minute call with your therapist to make sure they are the right fit.
Schedule your first session and start on your journey to feeling better right away.
We offer specialized services for related issues like Anxiety, Depression, LGBTQ Affirming Therapy, and Therapy Specifically for Young Adults. We can help you feel less overwhelmed, more relaxed, and more like the self you want to be.