If You Have An Anxiety Disorder, Cognitive Behavioral Therapy Could Work For You

Updated October 5, 2022 by BetterHelp Editorial Team

Anxiety is something all people experience in life at one time or another, but not all who experience it will require help with it. There are many situations in life when anxiety is temporary and something that a person is easily able to handle on their own. However, there are also many different types of anxiety disorders that can make it helpful for someone to get help from a therapist. If you are struggling with an anxiety disorder, cognitive behavioral therapy (CBT) could be the right option for you.

Wondering How Cognitive Behavioral Therapy Could Help Your Anxiety?

What Is Anxiety?

When most people think of anxiety, they think about being worried about something. This is anxiety on a smaller level. Many things in life can cause us to worry and have a fear of certain situations. However, for some people, the anxiety that they experience gets in the way of their normal daily functions. Prolonged exposure to anxiety can have a serious effect on one’s mental and physical health. Those who experience it are caught in a constant state of worry, dread, and fear which can lead to other mental health challenges such as depression, and physical symptoms as well.

In the field of mental health, there are several different types of anxiety disorders. The main ones that people are familiar with are generalized anxiety disorder and panic disorder. However, there are also additional ones such as selective mutism, separation anxiety, social anxiety disorder, and phobias to specific things. Also, many people don't realize that obsessive-compulsive disorder (OCD) and posttraumatic stress disorder (PTSD) are anxiety and stress-related disorders. And many mental health conditions are co-morbid with anxiety, including major depressive disorder.

Are Anxiety Disorders Common?

Adult anxiety disorders are some of the most common mental disorders, and they aren’t reserved only for adults. The Anxiety and Depression Association of America (ADAA) that "approximately 8% of children and teenagers experience an anxiety disorder with most people developing symptoms before age 21." They also that in the United States there are around 40 million people that are dealing with anxiety struggles each year.

The good news is that anxiety disorders are very treatable, either through in-person treatment or online therapy sessions. There are many kinds of therapy and alternative treatments that are helpful to people that are experiencing symptoms due to anxiety. However, the bad news is that even though anxiety is treatable, the ADAA says that "Only about one-third of those suffering from an anxiety disorder receive treatment."

What Are The Options For Anxiety Therapy?

Along with regular therapy options and psychological treatment that you can receive from a mental health provider, there are also alternative forms of treatment that some people find helpful. Self-care is a big part of alternative treatment. It's important to make sure that you are getting enough sleep, eating the right foods, and taking care of your physical self to help reduce the negative physical sensations that can accompany prolonged exposure to anxiety. Simple changes in your daily routine can make a difference when it comes to your anxiety levels.

Some people also use things such as yoga, journaling, acupuncture, art therapy, aromatherapy, deep breathing, mindfulness-based stress reduction, and other applied relaxation skills to treat anxiety. However, in this article, we are going to focus on a traditional form of therapy that is very effective in treating anxiety disorders.

If you have an anxiety disorder, cognitive behavioral therapy could be a great therapy option for you.

What Is Cognitive Behavioral Therapy?

Cognitive behavioral therapy (CBT) is a type of psychotherapy or talk therapy that grew out of both cognitive therapy and behavior therapy, hence the name. A provider who utilizes cognitive behavioral therapywill work with you to lead you through the sessions. This type of therapy may last from 6 weeks to 3 months depending on the patient and the mental health professional’s recommendations.

Evidence has shown that cognitive therapy is useful for treating symptoms of anxiety disorders. A meta-analytic review of studies on the efficacy of cognitive therapy for adults showed that both cognitive therapy and exposure therapy were useful as social anxiety disorder, generalized anxiety disorder, and PTSD treatments. A systematic review of CBT treatments for children and adolescents showed that cognitive therapy can also be effective in reducing anxiety in young people.

Cognitive behavioral therapy, or CBT, works to help patients change and control their thought process. Because those who are experiencing anxiety tend to have negative thought patterns, cognitive distortions, or racing thoughts that trigger anxiety, the theory behind cognitive therapy is that if the person can learn how to control and change their unhelpful thoughts (through a process known as cognitive restructuring), they will be able to control their anxiety.

Therapists focus on teaching patients skills that will help them cope with their anxiety to learn how to overcome them. Most of the therapy is not going to be focused on talking about the past or where the fears and anxiety are coming from. Instead, it's going to be focused on learning skills that the person can begin to use going forward to improve their situation.

There are a variety of different cognitive therapy techniques, including cognitive restructuring, role playing, and exposure therapy. Depending on the therapist, client, and the client’s anxiety symptoms, different modalities may be pursued.

How Does Cognitive Behavioral Therapy For Anxiety Work?

As stated above, there are several simple steps and cognitive techniques that you will walk through in cognitive behavioral therapy. The initial meeting with the therapist is going to be used to get to know you and to help you become familiar with the process. The therapist is going to want to know what your goals are for coming to therapy. This session will help them to identify the best form of cognitive therapytreatment for you.

The first step in cognitive therapy is for your therapist to help you identify what areas you are struggling with in life. It may be a very specific situation that you are aware of, like a recent divorce, that is causing you to feel anxious, or it could be that you have dealt with the symptoms as long as you can remember.

The next step in the process is for you to start to learn and identify the beliefs, thoughts, and emotions you have that are contributing to the problems you are having. Your actions and emotions are going to be impacted by the things you are thinking about. It's important that you become aware of these negative thought patterns so you can learn how to recognize when you are thinking them to interrupt them.

Once you know what thoughts and beliefs you are struggling with, you must start learning how to identify problematic thought patterns and cognitive distortions—and challenging negative thoughts when you are thinking them. This could include things like journaling to help you become aware of your anxious thoughts during different times of the day and how they are impacting you.

The final step that is needed to complete cognitive therapy is to learn the helpful thoughts that you need to focus on that will help you transform your behavior. The more you practice using these thoughts, the more it will become a habit for you to think about these things instead of thinking the negative thoughts that were hurting you before.

What Is Important During CBT

When you are going through cognitive therapy, there are a few very important things that will contribute to the success of the therapy. The first thing is that you can trust your therapist and that you are willing to be open with them. Because cognitive therapy deals with your thoughts and feelings, the only way your therapist can know how to help you is to be honest with them about what you are experiencing and any negative thoughts and emotions you are living with. If you don't tell them or withhold information, you might not make the progress that you were hoping for. They can only work with what you are willing to .

Wondering How Cognitive Behavioral Therapy Could Help Your Anxiety?

Another thing that is important to remember is that you need to be willing to do the work that your therapist gives you to do. This may consist of exposure therapy exercises or worksheets that help you understand unhelpful patterns. If you don't do your assigned homework, you aren't going to be able to make real progress between your sessions. Don't allow yourself to get complacent with the work. The harder you work, and the more you stick to your plan, the better results you are going to see.

It's also important that you don't expect unrealistic results. Regardless of how great your therapist is, you aren't going to experience immediate results. It takes time to make progress. If you give up early, then you won't have the breakthroughs that you could experience otherwise. It can take several sessions before you start to see any kind of results.

How To Find An Anxiety Therapist Near Me?

If you have anxiety or have been diagnosed with an anxiety disorder, you will want to find a mental health professionalwho is experienced in treating anxiety disorders. You will also want to make sure that you are looking for a therapist that has the credentials required to be a licensed therapist. It's worth taking your time to do a little research into finding a therapist instead of just working with the first one that you come across.

It's also helpful to look for reviews before starting to work with someone. Ask people that you know have been to therapy to see if they have a recommendation on who you should meet with. If you believe that CBT would be a good form of therapy for you, you can talk to the therapist to see if they agree with you. Remember that if you are working with an experienced and educated mental health provider, then you should trust their instincts and make sure you listen to their thoughts as well as what type of therapy options would work for you.

If you don't have a therapist in your local area to work with, you can also try participating in online therapy. BetterHelp offers affordable online therapy options, and it's easy to get started. You can participate in therapy sessions from the comfort of your home (or wherever you have an internet connection). Whether you are living with generalized anxiety disorder, social anxiety disorder, panic disorder, obsessive-compulsive disorder, or a different anxiety disorder, a therapist can teach you useful cognitive therapy techniques. Through cognitive treatments like cognitive restructuring, you can learn to challenge negative patterns and negative feelings.The most important thing is that you get the help you need to cope with and overcome anxiety.

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