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Cognitive Behavioral Therapy for Anxiety Disorders Research suggests that CBT is a highly effective treatment for anxiety disorders Many people are feeling better after as little as 8 therapy sessions usually with or without medication Your therapist will instruct you on practical selfhelp techniques that will improve your quality of life as soon as possible These include techniques like writing down your anxieties and replacing them with healthier thoughts as well imagining or experiencing anxietyprovoking situations in your real life and responding to them Cognitive behavioral therapy CBT is a form of therapy for anxiety disorder s Anxiety disorders can be debilitating They can make people live their lives on the defensive and often hinder them from participating in activities they like But its possible to control anxiety by changing negative thoughts and behaviors Cognitive behavioral therapy or CBT is a method of treatment that helps people overcome their anxiety and return to living full lives CBT is usually a shortterm process that can be done inperson with a counselor or on your own with selfhelp tools CBT is a mix of techniques that include mindfulness meditation and exposure therapy Exposure therapy involves confronting objects or situations that cause you to be anxious You will start with smaller items or situations that dont cause as much anxiety and work your way up to larger ones Your therapist will be able to monitor your improvement and help you modify the situations or things that are the most difficult to accept for you Mindfulness meditation is a practice that allows you to focus on your thoughts and feelings without judgement It can help you identify fears that are not rational and replace them with more realistic and positive thoughts It can also help you learn relaxation techniques that can help reduce anxiety and improve overall wellbeing A therapist can assist you to create an effective plan of action that is tailored to your specific requirements Your therapist will assist you to modify negative thought patterns teach you relaxation techniques and help you change the behaviors that lead to more anxiety Your Therapist will provide details on your condition and how it impacts your life There are many different kinds of CBT and therapists specialize in certain anxiety disorders However research supports the efficacy of CBT for patients suffering from generalized anxiety disorder GAD Some studies have proven that patients can see significant improvements after just 8 sessions of CBT CBT teaches you how to alter your thoughts and habits Cognitive behavioral therapy aims to change unhelpful and unrealistic thoughts that can cause anxiety Your therapist could begin by teaching you methods to help to calm your body and mind including controlled breathing or visualization They may teach you other strategies that can help you cope with situations that cause anxiety During the sessions the therapist will review how effective these strategies are and recommend new ones if needed In CBT you and your therapist identify areas in which you are struggling with unhelpful and unrealistic thoughts like fears and anxieties You and your therapist will work together to alter the thoughts and learn how to challenge them You will also learn how to recognize and change negative behavior such as staying away from social activities or avoiding them One of the most effective methods used in CBT is exposure therapy This technique is based on a concept that describes how fear is sustained over time through the avoidance of certain events or experiences This can lead to the belief or fear of these things Exposure techniques seek to alter this habit by encouraging you to face the fearsome situation or object like heights without resorting to avoidance or safety actions like closing your eyes to avoid looking down Your therapist will guide you to look at the evidence that confirms your beliefs that are negative They will clarify that the issues concerning you are less likely to happen than you believe You will also be able to replace negative thoughts with more realistic ones like it is likely to be okay if I attend the event or I have been in similar situations before and its not been that bad Your therapist might request that you write down negative thoughts in between sessions to assist you in identifying these patterns of thought You will collaborate with your therapist in replacing these negative thoughts with positive ones throughout each session CBT helps you learn how to deal effectively with situations that cause anxiety CBT focuses on changing negative thoughts patterns and teaches relaxation skills It also assists people to face stressful situations and learn to manage their reactions CBT unlike medication is a way to address the beliefs that are at the root of peoples anxieties Changes in behavior and thoughts can reduce anxiety over time CBT techniques are developed to identify dysfunctional thinking emotional or physiological sensations as well as unproductive behaviors that contribute to the individuals discomfort This is accomplished by helping the client understand the ways in which their negative beliefs and expectations lead to distressing feelings that then drive their behavior Once the therapist has a better understanding of how this cycle works they can begin to develop strategies to break the cycle If someone is worried about being snubbed in social settings the therapist may suggest inviting someone to a night out with them This will help them realize that their predictions of disaster are often founded on false or biased information Other cognitive treatments include retraining and changing beliefs that are distorted Therapists can assist someone who is convinced they will be overwhelmed with their work obligations to break them down and provide specific steps on how to tackle these issues Another method is systematic desensitization It involves gradually exposure to situations they are most afraid of in a controlled manner This helps them build confidence and tolerance to these anxietyprovoking situations Exposure therapy and progressive muscular relaxation are two methods used to treat anxiety disorders These techniques involve systematically tensing muscles and relaxing them to promote relaxation and calm your body Therapists might use mindfulnessbased practices to teach patients how to be present in the moment and to develop acceptance of their anxieties CBT is a wellestablished treatment for many anxiety disorders and it can be an effective alternative to medications for those who are worried about potential side consequences Finding a therapist experienced in treating anxiety disorders is essential Theyll be able to identify specific symptoms and help you overcome your fear CBT teaches how to relax During CBT sessions you will work with your therapist to identify negative thinking patterns that cause anxiety You will learn to confront these negative thoughts and replace them by more realistic positive ones You will be taught relaxation techniques and strategies for dealing with situations that trigger anxiety You will be capable of managing your anxiety on your own after your treatment A therapist can also help you understand the relationship between thoughts feelings and behaviors For example if you are scared of being around people you may start to avoid social gatherings This can increase your anxiety because you begin to worry that a panic attack could occur It can be difficult to begin but you will learn to challenge your unfounded thoughts and beliefs Your therapist will help identify negative thoughts and their impact on your emotions behaviors and body sensations You will practice identifying these thoughts and challenge them by engaging in activities during sessions like thought journals CBT can be administered by a trained therapist in onetoone sessions however it can also be carried out using selfhelp books or computer programs You can join CBT groups in which other people who have similar issues are present To conquer anxiety youll have to keep practicing your therapy regularly and remain committed to it There are other treatments that can be utilized to treat anxiety disorders apart from cognitive behavioral therapy These include interpersonal therapy IPT for depression solutionfocused therapy and dialectical behavior therapy DBT for borderline personality disorder Mindfulnessbased Cognitive Therapy MBCT is a combination of CBT elements along with mindfulness meditation to treat anxiety depression and other mental health issues CBT can help you manage anxiety but its important to know that the treatment will require time It is necessary to schedule 6 to 20 sessions a week or fortnightly with a therapist based on the severity of your condition The sessions typically last between 30 and 60 minutes If youre undergoing exposure therapy the sessions will last longer as youll need to spend more time in the situation or object that triggers anxiety