Cognitive Behavioural Therapy (CBT) is widely regarded as one of the most successful treatments for anxiety disorders. But how does it really work? This blog explores how CBT assists individuals in managing and overcoming anxiety.
What can CBT Help with?
CBT is effective to treat a broad variety of mental and behavioural conditions as indicated by clinical guidelines and research. CBT can help with the following:
- Depression: CBT is used as a first-line treatment for different types of depression, enabling the individual to challenge negative thoughts and adopt healthier habits.
- Anxiety Disorders: It can also help with various anxiety disorders, including generalised anxiety disorder, panic disorder, social anxiety disorder, phobias, and obsessive-compulsive disorder (OCD).
- Post-Traumatic Stress Disorder (PTSD): Trauma-focused CBT is very effective for addressing PTSD.
- Obsessive-Compulsive Disorder (OCD): CBT, especially exposure and response prevention, is a typical treatment for OCD.
- Bipolar Disorder: CBT, in addition to medication, is utilised to manage symptoms and improve functioning in bipolar patients.
- Substance Use Disorders: CBT can also be effective for issues related to addiction and substance abuse, as it helps to identify triggers, manage craving, and acquire coping skills.
- Eating Disorders: CBT is highly effective in bulimia nervosa, binge eating disorder, and anorexia nervosa.
- Psychosis and Schizophrenia: CBT can reduce some symptoms like delusions and hallucinations in patients suffering with psychosis and schizophrenia, particularly when combined with medication.
- Personality Disorders: CBT and its variants, including dialectical behaviour therapy (DBT), are used to treat symptoms of borderline personality disorder.
- Stress and Adjustment Disorders: CBT provides effective support to manage stress, work problems, and major life transitions.
- Chronic Pain and Medical Disorders: CBT also helps to cope with chronic pain, sleep disturbance, and some medical illnesses by changing unhelpful thoughts and behaviours.
- Anger, Aggression, and Conduct Disorders: CBT is recommended as an effective support for children, adolescents, and adults struggling with anger management, aggression, and conduct problems.
- Other Problems: CBT can also treat sleep issues, test anxiety, procrastination, unhealthy diet, and addiction to the internet.
CBT is an adaptable, research-based practice that can be used individually, in groups, or with families and is effective for all age groups.
What Anxiety Disorders can CBT Treat?
CBT is a recognised therapy for a broad variety of anxiety disorders. The primary anxiety disorders that can be successfully treated with CBT are:
- Generalised Anxiety Disorder (GAD): Characterised by chronic, excessive worry about various aspects of daily life.
- Panic Disorder: Involves repeated, unexpected panic attacks and constant fear of future attacks.
- Social Anxiety Disorder (Social Phobia): Characterised by excessive fear of social situations and being judged or embarrassment in public.
- Specific Phobias: Persistent, irrational fears of specific objects or situations, such as heights, animals, or flying.
- Obsessive-Compulsive Disorder (OCD): Involves intrusive thoughts (obsessions) and ritualistic actions (compulsions) performed to reduce anxiety.
- Post-Traumatic Stress Disorder (PTSD): Develops after experiencing or witnessing a traumatic event, leading to flashbacks, avoidance, and hyperarousal.
Key CBT Techniques for Anxiety
Cognitive Behavioural Therapy (CBT) uses a variety of structured techniques to assist in coping with and decreasing anxiety, some of which are mentioned below:
Reframing Thoughts
This method helps to identify negative automatic thoughts that support anxiety and intentionally replacing them with more balanced, realistic ones. For instance, instead of thinking, "I will fail for sure," you learn to think, "I have worked hard and can cope with challenges." This change can reduce anxiety and enhance coping.
Anxiety Psychoeducation
Psychoeducation helps clients to understand the nature of anxiety, the development of symptoms, and the role of thoughts and behaviour in maintaining anxiety. This basic knowledge empowers the individual to identify and work with symptoms more effectively.
Pattern Tracking
Here patients monitor their thoughts, emotions, and behaviours to detect patterns that trigger or perpetuate anxiety. This usually involves a log or journal, which enhances self-monitoring and presents explicit data for treatment.
Thought Stopping
Thought stopping interrupts distressing or obsessive thoughts by using a mental or physical cue (such as saying “stop” aloud or snapping a rubber band on the wrist). The goal is to break the cycle of rumination and replace negative thoughts with more constructive alternatives.
Challenging Thoughts
This method includes challenging the evidence for having anxious thoughts and looking at things from a different perspective. For instance, asking oneself, "What evidence do I have for this fear?" or "Is there an alternative explanation for this situation?" decreases the strength of irrational beliefs.
Exposure Tasks
Exposure therapy is a cornerstone of CBT for anxiety. Here patients systematically face feared situations or objects, starting with less anxiety-provoking scenarios and building up gradually. This can reduce avoidance and teach the person that anxiety will decrease over time without escaping the situation.
Problem Solving
Problem-solving involves brainstorming potential solutions to anxiety-evoking situations, assessing the advantages and disadvantages of each, and selecting the most useful approach. This organised strategy improves self-confidence and minimises helplessness.
Behavioural Activation
While often used for depression, behavioural activation is also helpful for anxiety. It encourages engagement in positive, meaningful activities that are often avoided due to anxiety, thereby breaking the cycle of avoidance and inactivity.
Relaxation Skills
Strategies like deep breathing, progressive muscle relaxation, and guided imagery calm the body's physiological anxiety response. These are applicable both preventively and at times of acute tension.
Journaling
Maintaining a journal enables clients to record anxious thoughts, triggers, and responses. This helps in pattern identification, facilitates cognitive restructuring, and serves as a venue for reflecting on progress and setbacks.
How can I Support You on Your Journey with Anxiety?
If you are finding it difficult to deal with anxiety, I can assist by offering a confidential, safe environment where you can discuss your feelings and thoughts without fear of judgement. With my assistance, we can explore the reasons why you are anxious, whether it is because of past, present, or future worries.
I use evidence-based techniques such as cognitive behavioural therapy to assist you in addressing negative thought patterns and creating effective coping mechanisms. With our sessions, you will better understand your triggers, develop symptom management techniques, and emotional strength, enabling you to take back control and enhance your overall health.
Reach out today to learn more.
