Cognitive Behavioral Therapy or CBT is one of the most common and recognized forms of therapy out there. CBT is a type of therapy that focuses on changing negative behaviors and thought patterns to improve a person’s overall mental health and wellness.

This form of therapy is an evidence-based treatment that has been proven to help treat a wide variety of conditions and disorders like anxiety, alcohol use and abuse, chronic pain, depression, eating disorders, insomnia, relationship problems, and more.

But how exactly does CBT help with something like anxiety? Let’s find out!

Cognitive Reframing or Restructuring

CBT works to help individuals identify any negative thought patterns that they may be experiencing that are contributing to their anxiety. Cognitive restructuring or reframing means that you’re digging deep and trying to acknowledge those negative thought patterns. You’ll work together with your therapist to gain a better idea of these patterns and how you respond in certain situations. Once you identify and become aware of the thought patterns taking place, you can work to reframe or change them.

Challenge Negative Thought Patterns

Challenging negative thought patterns is one of the main goals of CBT. Once an individual can recognize negative thought patterns, they can work to challenge and change them into more positive ones. Challenging those negative thought patterns may seem easier said than done, but trust in the process. You’ll work together with your therapist by using evidence from your real life to consider all of the different outcomes instead of fixating on just the negative ones. Challenging your thoughts can help you see things for what they really are instead of assuming that these negative thoughts are true. Taking the time to examine these thoughts and feelings can help you understand where they are coming from.

Activate Certain Behaviors

Anxiety can hold you back and prevent you from participating in certain activities. You can try to overcome this by scheduling an activity so that you can plan for it instead of worrying about it. Planning something allows you to face that stressor head-on and take control of the situation without letting anxiety continue to hold you back.

Experiment With Behaviors

A therapist may have their clients experiment with their behaviors to see how these behaviors can impact their anxiety. Negative thought patterns can cause individuals to think of the worst possible outcome no matter what situation they’re in. Experimenting with behaviors allows individuals to write down what they think is going to happen so that they can see the rarity of the worst-case scenario actually happening.

Journaling

Journaling is a technique or coping mechanism that is often recommended throughout different treatment options. It’s a good outlet for dealing with anxiety at the moment as you experience it. Later, when you’re in a better head space, it can be beneficial to reflect on what you wrote. Writing down those anxious thoughts and feelings helps to release them so that you don’t feel like you have to hold them in. It’s also a great way to bring awareness and acknowledgment while organizing all of those different thoughts and emotions.

Relaxation Techniques

CBT also includes the incorporation of relaxation techniques. These techniques can help individuals think more clearly by working to reduce anxiety and stress. It also helps them feel more in control again. Some of these relaxation techniques may include activities like deep breathing or meditation. These are great techniques to practice and carry with you so you can implement them the next time you’re feeling anxious.

Next Steps

If you’re struggling with anxiety, you’re not alone. This is a common feeling that a lot of people all over the world struggle with. But you don’t have to continue to battle those negative internal thoughts. CBT is a great option for taking back control of your life again and changing those negative thought patterns. Reach out today to learn more about CBT and how it can benefit you.