There’s an old saying that goes: “Everybody talks about the weather, but nobody does anything about it.” The same, sadly, might be said about anxiety.
We all seem collectively aware of how rampant anxiety is. But, beyond some basic self-care steps, how many of us truly understand what it is and how it can be managed?
Define “Anxiety Disorder”
The standard definition for anxiety is “a feeling of worry, nervousness, or unease.” This is not unusual or inherently problematic. It’s not the same as an anxiety disorder. When the word “anxiety” is used to describe such a condition, the reality means: “a state of excessive uneasiness and apprehension, typically with compulsive behavior or panic attacks.” This state falls into a few categories:
Generalized Anxiety Disorder
Social Anxiety Disorder
Obsessive-Compulsive Disorder (OCD)
Panic Disorder
Post-Traumatic Stress Disorder (PTSD)
Of course, each of these five disorders has unique characteristics. However, all of them share some general symptoms, e.g.
Chronic worrying
Restlessness, agitation, loss of concentration
Sleep issues
Fatigue, tense/tight muscles
Panic attacks
Avoidance of social situations
Irrational fears
Why Cognitive Behavioral Therapy (CBT)?
Cognitive behavioral therapy (or CBT) is a form of talk therapy. It’s used to treat a broad spectrum of issues, involves a limited number of sessions, and thus, is known for working quickly. CBT is effective for mental health conditions (e.g. eating disorder, PTSD, depression, etc.) but some therapists utilize it to help people address and manage stressful situations.
CBT is a tool to assist patients in becoming aware of their thoughts. Being able to identify negative or inaccurate thinking empowers people to:
Identify challenges with clarity
Use this clarity to choose effective responses
All of this adds up to CBT being a common and successful choice for treating patients with anxiety disorders.
CBT for Anxiety
Anxiety is a good liar. It feeds our fear, guilt, doubt, and shame by distorting reality. Cognitive behavioral therapy is a powerful countermeasure because it teaches us so many essential skills. Here are a few lessons you may take away from your CBT treatment:
Identify Fixation Triggers
Fixation leads to excessive worrying which, in turn, is a hallmark of anxiety disorders. A common offshoot of fixation is self-doubt when it comes to problem-solving. CBT encourages a realistic self-appraisal and therefore, less fixation and more calming confidence.
Tolerate Uncertainty
Many of us think we need to know what’s going to happen before we make any decision. CBT inspires the very helpful mindset of accepting and tolerating the inevitable uncertainty of everyday life.
Correct Thought Distortions
Irrational fears and inaccurate thought patterns create a perfect storm for anxiety. This might be where CBT is most effective for anxiety treatment. Correcting our thought patterns can rather swiftly translate into less black-and-white thinking.
Challenge Perfectionism
Anxiety breeds perfectionism and then negative self-talk. CBT helps channel our ambition into motivation and action.
Practice Mindfulness
Anxiety cannot thrive when we stay in the moment. Mindfulness teaches us to remain present and focus less on past guilt or future fears.
Learn More!
There is absolutely no need to suffer from an anxiety disorder. They are not inevitable and they are definitely treatable. A giant first step is accepting the possibility that you need some help. From there, you can do your own homework to identify your symptoms and find specialists in your area who can supply the assistance you need.
Whether it is via CBT or any other form of therapy, the path is clear and well-worn. Take stock of what you are feeling and reach out to get the kind of counseling and guidance for your anxiety treatment that can teach you crucial new skills and perspectives!