My Anxiety and Cognitive Behaviour Therapy.

Photo by Marcin Bogucki

Cognitive Behavior Therapy for Anxiety Disorder.

An essential first step in overcoming a psychological problem(otherwise known as “psychoeducation”) is to learn more about it. Learning about personal problems can give the comfort of knowing that you are not alone and that others have also found helpful strategies to overcome it.

Learning how to relax the body can be a helpful part of the therapy. Muscle tension and shallow breathing are both linked to stress and anxiety (and sometimes depression). So, it is essential to become aware of these bodily sensations and to practice exercises to help learn to relax regularly in terms of self-care. It is a fundamental way to understand personal emotion and to bring you closer to CBT exercises.

It is normal behaviour when we want to avoid a stressful situation but the avoidance is just temporary, and the emotion and fear return indefinitely. For example, if I am afraid of small, enclosed places like elevators, taking the stairs instead will make me less anxious. However, avoidance prevents me from learning. On the other hand, when I choose to avoid difficulty and discomfort, those choices do not let me learn how to cope with that pattern in the future.

Managing problems effectively can be described as a hard-working exercise i.e. I need to “keep in shape” and make practising the essential skills a daily habit.

” I no longer see anxiety as an obstacle, but rather as an opportunity for growth” (Boyle, S.2014)

So what is exactly CBT?

CBT is a type of talk therapy, where people with anxiety disorders can change the way of thinking, behaving and acting in a different way of thinking. This therapy helps people learn and practice social skills, which is vital for treating General Anxiety Disorder. (GAD).Two specific stand-alone components of CBT used to treat social anxiety disorder are cognitive therapy and exposure therapy.

Cognitive therapy focuses on identifying, challenging, and then neutralising unhelpful thoughts underlying anxiety disorders. Exposure therapy focuses on confronting the fears underlying an anxiety disorder i.e. to enable individuals to take part in exercises they have been staying away from due to the apprehension of the unknown.

CBT might be directed exclusively or with a gathering of individuals who have similar issues. Selecting treatment is especially valuable for social tension issues. Frequently “homework” is relegated for individuals to finish at home before they are back for the next session.

During the preparation in homework, you can find the side effects in related practises and the consequences of maladaptive reactions and accordingly, the psychological instability. However, just keep trying as frequently as possible to rewire the mind.

CBT is the most youthful mental model of the ones described out here. It has progressed toward becoming an advanced form of therapy since the mid-1990s and is the favoured decision of advising mediation in numerous essential human services settings.

Many exercises can be found on the internet and practised at home. These exercises will help with negative thoughts to find more alternative ways of thinking.

In the next article Acceptance Commitment Therapy and Anxiety. See you soon.


Published by Marcin Bogucki

Counselling & Psychotherapy for both English and Polish speakers.

9 thoughts on “My Anxiety and Cognitive Behaviour Therapy.

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