Written By: Lynne Cole – Therapist & Counsellor | Published: February 2024
Dealing with an anxiety disorder can be an isolating and confusing experience, especially if you aren’t sure where to turn for advice and support. Anxiety disorders such as generalised anxiety disorder, social anxiety disorder, panic disorder and specific phobias such as agoraphobia can be difficult to manage, and seeking help can seem like a huge task. However, there are options out there that can help relieve the symptoms of these anxiety disorders and allow you to identify possible triggers, such as Cognitive Behavioural Therapy (CBT).
CBT is one of the most common forms of talking therapies available, and is popular when dealing with mental health issues such as anxiety and depression. CBT helps us change how we think and our behaviour to help reduce the severity of the symptoms we feel and display, allowing us to manage our anxieties in a way that works for each individual. CBT can be a thoroughly rewarding experience, especially with the right therapist at your side.
In this guide, we will explore exactly what CBT is, how it addresses anxiety, and its effectiveness. We will also look at whether CBT is a suitable choice for your personal situation, and how you can integrate CBT with other therapeutic approaches.
What is Cognitive Behavioural Therapy (CBT)?
CBT is a popular form of talking therapy used to help people develop coping mechanisms for a range of mental health conditions, including anxiety. It focuses on how your thoughts and attitudes affect your actions and feelings, and aims to change your thought patterns to help you analyse situations in a less negative way.
For anxiety conditions, CBT focuses on an individual’s anxious thoughts, and aims to change their perspective into one that is less negative and anxiety-provoking. For example, someone may be worrying about an upcoming job interview; they may fear that they will say the wrong thing, look stupid and ultimately fail the interview. This can lead to a negative cycle of depression, feelings of hopeless and an acceptance that the interview won’t go well.
Rather than think this way, the anxious person could tell themselves that if they don’t get this job, it isn’t the end of the world, and there are plenty of other jobs out there for them. They could also tell themselves that there is no evidence they are going to look “stupid” in the interview, and they are making baseless assumptions. This is ultimately what CBT aims to do; break down the cycle of negative thoughts to make problems more manageable.
CBT is not the same as counselling, but you should consider the two to see which is best for you.
How CBT Addresses Anxiety: The Therapist’s Perspective
When you choose to undergo CBT for anxiety, your therapist will attempt to identify and address how your thoughts, feelings and behaviours interact to create overwhelmingly anxious situations that can be avoided.
Once the anxious thoughts have been identified, CBT aims to understand how these thoughts influence behaviour, and how they can be altered to create healthier behaviours and outcomes.
For example, a socially anxious person may struggle making a phone call; they may worry that they will say the wrong thing, and the person at the other end of the phone will think they’re incompetent and foolish. These negative thoughts can lead to patterns of avoidance, which only make the anxiety grow.
By attending therapy sessions, a person will learn to change these negative thoughts into more affirming ones; a person with social anxiety can tell themselves that the conversation on the phone will only be a short one, and even if they do mess up, the other person is very unlikely to remember it anyway.
By attending CBT regularly, a person can learn to adopt these coping mechanisms and implement them into their everyday life, decreasing anxious feelings and unhealthy behaviours.
Some CBT sessions may also call for some form of exposure therapy; this mainly applies to conditions such as social phobia, general phobias and obsessive compulsive disorder (OCD). Exposure therapy encourages an individual to undergo tasks that give them anxiety, with the belief that prolonged exposure to an anxious situation will decrease negative feelings over time. For example, someone who has a fear of public transport may find that their anxious feelings dwindle after catching a bus once a week.
Effectiveness of CBT for anxiety
CBT is one of the most effective talking therapies available for anxiety. It is often recommended by GPs and other healthcare professionals as a proven way to help individuals manage their anxious thoughts. The majority of people who undergo cognitive behavioural therapy for anxiety note that their anxious thoughts and feelings decreased.
However, there are certain factors to consider to see if CBT is the best choice for you.
Is CBT Useful for You? Factors to Consider
Although CBT is considered an effective talking therapy for a range of mental health conditions, it may not suit you for a number of reasons, such as:
- Your therapist isn’t working out for you: some people often find that they don’t gel with their therapist after a few sessions. This can impact the success of the therapy. If you find that your therapist isn’t working for you, consider switching to someone else.
- It takes commitment: some people may find that CBT is hard to stick to, especially if you also have to do your own homework tasks (which some therapists implement) and exposure therapy. You must be able to take the time out of your routine to really commit to improving your mental health.
- It may not be suitable for people with complex mental health difficulties
- It involves analysing your emotions and anxieties, which can make some people uncomfortable.
With the right cognitive behavioural therapist, you can ensure you can place yourself on the right path to self awareness and adopt healthy coping mechanisms.
Can CBT help with social anxiety?
CBT is recommended for people with social anxiety. In fact, CBT is a great way to confront anxious situations head-on by implementing exposure therapy. Socially anxious people are often afraid of social situations where others are paying attention to them, no matter how briefly, which leads to these individuals isolating themselves from social situations altogether.
CBT encourages socially anxious people to not only change the way they approach certain social situations, but many therapists encourage the individual to go out and take part in activities that make them anxious, and then explore how the event made them feel in the next therapy session.
Socially anxious people, following CBT, will be less worried about how they appear in social situations, helping them cope with anxious situations in a much healthier way. It is important to note that CBT is not a “cure,” and some people may still feel anxious about certain situations. However, CBT can help give skills to manage anxiety.
Integrating CBT with Other Therapeutic Approaches
Sometimes, CBT doesn’t always work on its own.
There’s no “one size fits all” approach and, as previously mentioned, its aim is to not cure anyone of their mental illness; it’s all about learning to live with your anxiety in a way where it no longer controls your life. Some people find that one course of CBT is enough, other’s find themselves going to therapy more than once in their lifetime, and both options are completely fine.
There are a few other therapeutic approaches that blend well with CBT, such as:
- Mindfulness
- Hypnotherapy
- Life coaching
- EMDR therapy
If you find that CBT alone isn’t working for you, consider asking your therapist about these other methods.
It is also important to implement the skills you learn at your CBT appointments into your everyday life, and not just leave them at the door. Make notes during your session and refer back to them as many times as you need.
Seeking Professional Help: Initiating Your CBT Journey
Making the decision to seek professional help is an achievement in itself, and finding the right therapist for you can take time. Make sure you research your options, especially when comparing NHS and private services, and look for someone who matches your ethics and values. A good therapist will always listen to your concerns and make you feel relaxed and at ease.
At a CBT appointment, expect to be asked about previous anxious experiences and how they have affected you. Many people find that they get emotional discussing such personal topics, but the reward at the end of your therapy sessions will be worth it. Many people also find therapy therapeutic, as talking to a neutral, objective ear can be a source of release.