CBT helps to identify anxious thoughts that lead to an overload of physical symptoms. If it is more, it results in avoidance, thus increasing fear. CBT first identifies such thoughts, which are then checked against facts. Following this, the patients gradually re-expose themselves to the avoided situations step by step and their nervous system gets the message that the situation is not as threatening as it believed.
Typically, real-world fear isn’t the only thing that fuels anxiety. But, in fact, there is a whole pattern around the trigger that continues the anxiety. Let’s imagine you suddenly feel worried, your heart starts pounding, and your chest feels constricted; you think there is something wrong and you feel you need to escape. The relief of getting away is quite enjoyable, and this makes your brain want to do it again the next time. CBT is different from other therapies because it addresses each individual link in the chain instead of just the primary symptom.
How CBT interrupts the thoughts
The cognitive component of the therapy typically starts by identifying the automatic thoughts, which are the fast, automatic, and often negative predictions that usually follow and contribute to anxiety. Aphobics aren’t afraid of flying; they’re afraid of the flight itself. What they are doing is responding to a thought, such as, “The turbulence means the plane will crash,” that comes to them as quickly and as if it were a fact, not an interpretation.
The therapist assists you in slowing this down and challenging it. What is the factual basis for thinking that the plane is in danger? How many times do things go well as opposed to the one really bad case that your mind has fixated on? This is cognitive restructuring; it’s not simply a happy face make-up. It’s about honesty, always being honest.
Research has continually been done to connect these faulty thinking patterns, or what is also known as cognitive distortions, with the difficulty in overcoming anxiety disorders, and when you can identify the type, such as catastrophizing, mind reading, or all-or-nothing, you will have a set of terms to alert you to these patterns as soon as they happen. During the entire course of the therapy, the purpose is to make this kind of questioning part of your natural way of thinking, so the fearful forecast can’t exert its influence on you anymore, even before it inspires the actual symptoms.
How it will be done and when
One of the most logical reasons for opting for CBT is because it does not require as much time as free-form talk therapy. Typically, 12 to 20 weekly sessions are needed to complete a course of treatment for an anxiety disorder; however, mild cases will take less time and more time will be necessary for more complex cases. Typically, sessions are structured, have an agenda, give homework between sessions, and have clearly defined goals that will appeal to people who want to know what they are going to get from the session.
The importance of homework is more than a lot of people realize. It is the days between sessions that you do thought records, run behavioural experiments or work with exposures on your own, when the actual change takes place. Many anxiety therapists say that the actual treatment takes place the other 23 hours of the week, while the session hour is dedicated to planning. The clinicians at the WTG center operate within this CBT framework when working with anxiety and related concerns and offer a practice that is structured and evidence-based. It also depends on the therapist’s fit with you, so try the first session or two to see if you are a good match before making a long-term commitment.
Who benefits and what to realistically expect
CBT is one of the most well-researched and well-tested evidence-based therapies. In general, it has been shown to be very effective for a variety of disorders, such as generalised anxiety, panic disorders, social anxiety, and specific phobias. This doesn’t imply it’s effective for anyone. For example, interoceptive exposure may be more likely to be used to make the physical sensations of a panic disorder less threatening, while someone with generalised anxiety may focus more on finding ways to avoid worrying and to tolerate uncertainty.
It’s best to have really honest expectations about CBT. Firstly, it won’t eliminate anxiety from your life, as sometimes it is very beneficial and even necessary. The real aim is that anxiety will not become your predominant motivator: you will be able to see a small glimmer, but it won’t take over the whole cycle.
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