What we need to know about anxiety
Anxiety is a common condition that affects millions of people worldwide. It may manifest as a constant feeling of worry, fear, or a sense of dread that can interfere with daily life. But there’s good news: anxiety can be managed, and one of the most effective therapies is Cognitive Behavioural Therapy (CBT).
What is anxiety?
Anxiety is a natural response of the body to stressful situations. It’s part of our "fight or flight" mechanism that helps us react to potential dangers. However, when anxiety becomes excessive and persistent, it can interfere with our ability to live a normal life. Symptoms may include:
- Heart palpitations
- Excessive sweating
- Tremors
- Feeling of suffocation
- Persistent worry
- Difficulty concentrating
What is cognitive behavioural therapy (CBT)?
CBT is a type of therapy that aims to change the thought patterns and behaviours that contribute to anxiety. It is a practical, short-term therapy that focuses on the present and current problems. CBT is based on the idea that our thoughts, emotions, and behaviours are interconnected, and by changing our negative thoughts, we can alter our emotions and behaviours.
How does CBT work?
CBT typically takes place in weekly sessions with a qualified therapist. Here are some key steps in the therapeutic process:
Identifying negative thoughts: The first step in CBT involves identifying the negative and irrational thoughts that fuel anxiety. For example, you might think, "If I speak in public, I’ll embarrass myself, and everyone will judge me."
Challenging negative thoughts: Once identified, these thoughts are challenged. The therapist helps you see if these thoughts are realistic or if there is concrete evidence to support them. In many cases, you’ll find that your negative thoughts are exaggerated or unfounded.
Replacing with positive thoughts: After challenging the negative thoughts, the next step is to replace them with more positive and realistic ones. For example, you might replace the thought "I will embarrass myself" with "I have prepared well for my speech, and I can do this."
Changing behaviours: In addition to changing thoughts, CBT helps you alter behaviours that fuel anxiety. For instance, if you avoid social situations out of fear of being judged, the therapist might encourage you to gradually participate in social events to overcome your fear.
Why is CBT effective?
CBT is one of the most studied therapies and has been proven effective in treating anxiety. It works because it provides you with practical tools to manage anxiety and teaches you how to confront negative thoughts and behaviours. Moreover, CBT is evidence-based and can be tailored to individual needs.