Cognitive-behavioral therapy (CBT) has been an influential form of treatment for me.
CBT has helped me understand in greater detail the thoughts, emotions, and behaviors that keep me trapped in a cycle of anxiety, worry, and fear.
Because of this newfound awareness, I have been able to manage my anxiety more efficiently and for more sustainable periods.
Cognitive-behavioral therapy has been around for many years, with roots going back as far as the early twentieth century. CBT is a form of psychotherapy in which a patient talks to a therapist or mental health counselor in a structured way for several sessions.
CBT breaks down negative and inaccurate thinking patterns so you can view situations more clearly and deal with them more effectively.
Cognitive-behavioral therapy has proven to be effective for a broad range of problems, including anxiety disorders, alcohol, and drug use issues, depression, relationship issues, eating disorders, and serious mental illnesses. Numerous studies suggest that CBT leads to a notable improvement in both functioning and quality of life. It is considered to be one of the most successful methods of treatment. Over the years, CBT has made advances in both research and clinical practice, therefore, CBT has a good amount of scientific evidence that shows it produces changes in patients.
But what are some of the CBT techniques that help produce these changes?
I go over seven such techniques below.
PRACTICING MINDFULNESS
Redirecting negative thoughts and staying present in the moment is an essential aspect of staving off anxiety. This is especially vital for those who struggle with Social Anxiety. Mindfulness, the ability to stay present and focused, has been the number one reason I went from an anxiety-ridden mess to a calmer, more grateful, and joyous personality. Whenever I find my attention on auto-pilot or wondering too much, I purposely bring my it back to the present moment. I have become much better at doing this over time; practicing this technique is important. Remember, it’s difficult to be anxious when you’re fully focused on the moment at hand.
IDENTIFYING AUTOMATIC THOUGHTS
Hot thoughts or Automatic thoughts are those thoughts, upsetting ideas, and mental images that tend to come up often and trigger us. In turn, these hot thoughts create and add to anxiety. Many times, these “hot thoughts” become such a part of our everyday thinking process that we hardly even notice them. Therefore, we begin to run on a subconscious level, and anxiety thrives because of it. By keeping an eye out, and identifying (write them down, be mindful of them), you can spot the automatic thought, idea, or image and redirect the thought, so it doesn’t gain control of your mood.
LETTING THOUGHTS PASS THROUGH
One of the most challenging aspects of anxiety can be the nonstop flood of negative thoughts, ideas, and mental images. These thoughts carry with them a weight that holds us down and keeps us from fully being present in the moment. Learning how to see the thought, feel the emotion, and then let the thought pass can help reduce rumination and anxiety. Think of the thought as a passing train car – you see it go by without jumping on board. The key is acknowledging the thought without immersing yourself in it.
KEEPING THOUGHT RECORDS
Thought Records are used to challenge negative our fear-based thinking. Anxiety can produce a heavy dose of negative thoughts that seem to repeat over and over. These negative thoughts have a direct effect on our moods; they tend to reaffirm some negative beliefs, propel a fear, or stir up more anxiety.
A thought record starts with writing down a thought or situation that triggers us. The first thing you do is write the thought or situation down on a piece of paper. Then, you run it through a thought record; a series of questions geared towards deconstructing the thought and getting to the root by challenging the thought with logic. You start by rating how strong the emotion associated with the thought feels and then answer questions that either prove or disprove the core belief behind the thought. Then, you rate the emotion attached to the thought to see if there has been any improvement in mood.
PLEASANT ACTIVITY SCHEDULING
Anxiety tends to keep us in a constant state of rumination and fear. This rumination can take us away from the activities that we enjoy. Pleasant activity scheduling helps you intentionally plan out fun, healthy activities that bring us joy. This can be hiking in a local park, spending time playing with your children, playing a sport, reading, or any other healthy activity. The two keys are the activity must be healthy, and it must be something you enjoy doing. Write out a schedule for the week, and plan one pleasant activity each day.
BEFRIENDING ANXIETY
One of the natural tendencies of people who deal with anxiety is to find a way, any way, to avoid feeling the emotion attached to it. Avoidance can lead to unhealthy behaviors used to mask anxiety, such as binge drinking, drug use, overeating, and other vices. The problem with this approach is two-fold; you now have added an unhealthy coping mechanism, and the anxiety is still there.
One technique I’ve learned through CBT is to befriend the anxiety instead of running from it. I look at the anxiety as if it’s a troubled friend. I embrace and accept it. I’ll say things to my anxiety, such as, “I know you’re having a rough time today, but you’re going to make it through.” By befriending the anxiety, you start to detach yourself from its power by acknowledging its presence and then comforting it with your healthier self.
IDENTIFYING UNHEALTHY CORE BELIEFS
Cognitive-behavioral therapy suggests that there are three layers of cognitive dysfunction in those struggling with social or psychological problems: core beliefs, intermediate beliefs, and automatic thoughts. Automatic thoughts are the quick thoughts we have about ourselves and others. Intermediate thoughts are the attitudes or the rules that a person typically applies across situations in their life. The core belief is where the first two stem from – it’s the core root driving someone’s thoughts, feelings, and behaviors. A few examples of core beliefs would be “I am unlovable” or “I am not attractive.” These two core beliefs will have a negative ripple effect on every other aspect of your life. Identifying them will help limit negative thoughts, feelings, and actions that stemmed from the unhealthy core beliefs.
IN REVIEW
CBT has had a major impact on my life and my starting Upplifter. And through therapy and applying these techniques, I have greatly reduced my anxiety over time. Because of this, when I do feel anxiety, it usually doesn’t last as long. The effects of CBT can be felt for a lifetime if applied properly and effectively. Remember, like anything in life, practice makes perfect. You need to practice every single day to be the healthiest version of yourself if you ever want to overcome anxiety. Have some faith in yourself and good things will happen!
If you have any questions or would like a free anxiety coaching consultation – contact me at brad@upplifter.com!
Although we strive to provide accurate general information, the information presented here is not a substitute for any kind of professional advice, and you should not rely solely on this information. Always consult a professional in the medical and health area for your particular needs and circumstances prior-to making any medical or health-related decisions. For your health-related questions, please seek the advice of a licensed physician or any other qualified health care provider immediately.
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