Anxiety can get overwhelming and at times feel like it’s in charge of our lives. Therapeutic exercises, like the ones we cover below, can help us regain our sense of control and once again take charge of our own lives.
Cognitive-Behavioral Therapy (CBT) is a well-researched approach for addressing and managing anxiety. In this blog post, we’ll explore five effective CBT-based interventions that you can practice on your own or with your therapist.
Cognitive Restructuring
Cognitive restructuring is a core component of CBT for anxiety. It involves identifying and challenging unhelpful or distorted thought patterns that contribute to anxiety. Here’s how it works:
1 . Identify Unhelpful Thoughts:
Start by recognizing and labeling or recording your anxious thoughts. For example, if you’re anxious about giving a presentation, you might think, “I’ll mess up, and everyone will think I’m incompetent.” As soon as you become aware of this thought, you can label it as “worry” or simply “thinking.”
2. Examine Evidence and Utility:
Consider the evidence supporting your negative thoughts. Are your fears based on reality? Can you think of any instances where this was not the case? Consider how this thought may be affecting you. Even if you can find evidence to support this thought, is the thought helping you get where you want to be?
3. Challenge Negative Beliefs:
Consider other perspectives. Bring in more balanced and realistic thoughts alongside the unhelpful thoughts. In the presentation example, you could balance the original negative belief with, “I’ve prepared for this presentation, and I have the knowledge to deliver it effectively.”
Practice Mindfulness
Cultivating mindfulness can help you observe your thoughts without judgment. It’s a powerful technique for managing anxiety by staying present and avoiding catastrophic thinking. It involves becoming aware that you are thinking while not making any interpretations or judgements about your thoughts.
It is common in a mindfulness practice to pick something to narrow your focus on, such as your breath. These techniques encourage awareness of the present moment. As you focus on breathing, you try to become aware when you have a thought, and then let it go and return to your breath.
Behavioral Activation
Behavioral activation is a CBT intervention that focuses on increasing engagement in rewarding and meaningful activities to combat anxiety. When individuals experience anxiety, they often withdraw from or avoid enjoyable activities. Here’s how behavioral activation can help:
1. Identify Avoidance Behaviors:
Recognize the activities or situations that you would like to have in your life that are not present currently. This could be social events, exercise, or hobbies. You might be avoiding some of these situations because there is fear associated with them; in this case, you may need to address them through exposure therapy (see below).
2. Set Goals:
Work with a therapist to set achievable goals for gradually reintroducing these activities into your life.
3. Create a Schedule:
Develop a daily schedule that includes these activities. As you engage in them, you’ll likely experience reduced anxiety and improved mood.
Exposure Therapy
Exposure therapy is an evidence-based approach for tackling specific fears and phobias. It involves gradually exposing yourself to anxiety-provoking situations in a controlled and systematic way. Many people benefit from working with a therapist for exposures.
1. Create a Hierarchy:
With the guidance of a therapist, you’ll create a hierarchy of feared situations, thoughts, sensations, and feelings. For example, if you have a fear of flying, the hierarchy might start with looking at pictures of planes, progress to visiting an airport, and ultimately lead to taking a short flight.
2. Gradual Exposure:
Begin with the least anxiety-inducing situation in your hierarchy and work your way up. This process allows you to confront your fears in a controlled manner and gradually build confidence.
3. Gradually Build Tolerance of Uncertainty:
Anxiety is fueled by discomfort with uncertainty or the unknown. Over time, exposing yourself to fears will grow your tolerance to uncertainty and decrease your anxiety. Certain mindfulness and cognitive strategies can also help pull the power away from scary thoughts and help you “lean into” uncertainty.
Relaxation and Stress-Reduction Techniques:
Learn relaxation methods to help calm your nervous system and manage general anxiety. Here are some methods you can explore:
1. Progressive Muscle Relaxation:
This technique involves systematically tensing and then relaxing different muscle groups. It’s an effective way to release physical tension if practiced regularly..
2. Breathing Exercises:
Practicing diaphragmatic breathing can help calm the body’s stress response and reduce anxiety. You might also practice square breathing, where you breathe in for 4 counts, hold for 4 counts, breathe out for 4 counts, hold for 4 counts, and repeat.
The above exercises are a few examples of CBT-based techniques that empower individuals to identify and challenge negative thought patterns, confront their fears in a systematic manner, re-engage in rewarding activities, and reduce physical symptoms of anxiety. By incorporating these interventions into your daily life, you can take significant steps toward managing and alleviating anxiety. Remember that seeking guidance from a qualified mental health professional can enhance the effectiveness of these interventions and provide tailored support for your specific anxiety concerns.