Anxiety can feel overwhelming. Fortunately, Cognitive Behavioral Therapy (CBT) can be an effective way to manage anxiety. But how exactly does CBT help? Let’s take a closer look.
Understanding CBT: A Quick Overview
Cognitive Behavioral Therapy, or CBT, is a structured, short-term therapy that helps people change negative thought patterns and behaviors. Unlike other forms of therapy, CBT focuses on the present and teaches practical skills to cope with problems. When it comes to anxiety, CBT targets how we think about situations and how those thoughts affect our feelings and actions.
Changing Negative Thinking Patterns
One of the main ways CBT helps reduce anxiety is by addressing negative thought patterns. When people feel anxious, they often have thoughts like, "What if something bad happens?" or "I’m not smart enough to handle this." These thoughts create a sense of dread and unease, leading to more anxiety.
In CBT, therapists help clients identify these unhelpful thoughts and challenge them. Instead of just accepting "what if" thinking as truth, CBT encourages people to test these thoughts. For example, if someone is worried about an upcoming job interview, they might think, "I’m going to mess up and not get the job." A CBT approach would involve questioning that thought: "What evidence do I have that I’ll mess up? What happened in my last interview?" By finding facts that contradict the negative thought, people can feel less anxious and more in control.
Understanding the Link Between Thoughts, Feelings, and Behaviors
Anxiety doesn’t just come from thoughts—it’s also tied to behaviors. People with anxiety often avoid situations that trigger discomfort, like social events or public speaking. This avoidance might bring temporary relief, but in the long run, it can make anxiety worse.
CBT helps people understand the connection between their thoughts, feelings, and actions. For example, if someone feels anxious about talking to strangers, they may avoid social situations. CBT helps them recognize that avoidance feeds anxiety, and it provides strategies to face fears step-by-step. This is called "exposure." By slowly and safely facing anxiety-inducing situations, people can build confidence and learn that their fears are often exaggerated or unfounded.
Building Healthy Coping Skills
CBT doesn’t just focus on changing thoughts—it also teaches new coping skills. Many people with anxiety rely on unhealthy ways of coping, like excessive worrying, over-preparing, or even substance use. CBT provides tools to manage anxiety in healthier ways. These skills can include:
Breathing exercises: Deep breathing helps slow the heart rate and calm the nervous system, making it easier to manage anxious thoughts.
Mindfulness: Staying present in the moment can stop the mind from racing into future worries.
Problem-solving: Rather than feeling stuck, CBT teaches people how to break down problems into manageable steps, reducing anxiety about big, overwhelming tasks.
A Practical Approach to Daily Life
CBT also helps people apply these tools to everyday situations. Therapists often assign homework between sessions. This might involve keeping a thought diary to track anxious thoughts and practice reframing them or doing exposure exercises to face fears in real life. These practices help reinforce what’s learned in therapy and build lasting change.
Long-Term Benefits of CBT
Unlike medication or other short-term solutions, CBT is designed to help people develop long-lasting skills to manage anxiety. By learning to identify and challenge negative thoughts, break avoidance habits, and practice coping techniques, individuals can reduce their anxiety over time. CBT empowers people to take control of their mental health and prevent anxiety from taking over their lives.
Conclusion
Cognitive Behavioral Therapy offers effective ways to manage anxiety. If you're dealing with general anxiety, panic attacks, or specific phobias, CBT provides the tools and strategies to regain control and build confidence. As a therapist, I would be happy to help you practice these CBT strategies to reduce anxiety's effect on your life. Fill out the contact form for a free 15-minute consultation!
About the Author
Cory Reid-Vanas, LMFT, is a Colorado licensed marriage and family therapist and the founder/owner of Rocky Mountain Counseling Collective. He provides therapy to clients of all ages, from children age 5 and up through adults, as well as couples and families. Cory assists his clients with a wide range of concerns, such as anxiety, depression, anger, trauma, stress management, autism, life transitions, and parenting and relationship issues. He utilizes play therapy when working with youth. He offers counseling sessions in person in his Denver office and also online.
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