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Cognitive Behavioral Therapy for Anxiety Disorders CBT has been shown to be a highly effective treatment for anxiety disorders Many people experience improvement in as little as eight sessions of therapy sometimes without or with medication Your therapist will instruct you on effective selfhelp strategies that can improve your quality of life as soon as possible This will include strategies like writing down your thoughts about anxiety and then replacing them with healthier ones as well as the imaginal or invivo experience of anxietyprovoking situations while responding preventively Cognitive behavioral therapy CBT is a type of treatment for anxiety disorders Anxiety disorders can be a major cause of disability They can cause people to live their lives in fear and often hinder them from participating in activities they like It is possible to control anxiety through changing negative thoughts and behavior Cognitive behavioral therapy CBT is an approach to anxiety treatment that helps people regain control of their lives CBT is a shortterm therapy that can be completed by a therapist in person or through selfhelp material CBT encompasses a variety of techniques such as exposure therapy and mindfulness meditation Exposure therapy is the process of confronting objects or situations that make you anxious You will start with smaller things or situations that dont trigger as much anxiety and then work your way towards more complex ones Your therapist will monitor your progress and help you adapt to the situations or events that are most difficult to handle Mindfulness meditation is a technique that lets you focus on your thoughts and feelings without judgment It can help you recognize fears that are not rational and replace them with positive and realistic thoughts It can also help you learn relaxation techniques that will help you reduce anxiety and improve overall wellbeing A therapist can assist you to create a successful action plan that is customized to meet your individual requirements Your therapist will help you change your negative thinking patterns and will teach you relaxation techniques They will also change behavior that causes anxiety Your Therapist will also provide you with information about your anxiety disorder and its impact on your life There are a few different kinds of CBT and certain therapists specialize in particular types of anxiety disorders Research supports the efficacy CBT in treating generalized anxiety disorders In fact certain studies suggest that patients can see significant improvement after just eight sessions of CBT CBT helps you change your thoughts and behaviors Cognitive behavioral therapy seeks to alter unhelpful and unrealistic thoughts that trigger anxiety Your therapist may begin by teaching you techniques to calm your mind and body like controlled breathing or visualization They may also suggest other strategies that you can employ to deal with certain situations that cause your anxiety In the course of sessions your therapist will review the effectiveness of these strategies and recommend new ones when needed In CBT sessions you and your therapist will pinpoint the areas of your life where you have negative or unrealistic thoughts such as worries and fears You and your therapist will work together to change the thoughts and discover how to challenge them You will also be taught to recognize and change negative behaviors such as avoidance or withdrawal from social activities Exposure therapy is one of the most important strategies in CBT This technique is based on a concept that explains how fear is maintained over time by the avoidance of certain experiences or events This leads to the belief in or fear of these events Exposure techniques seek to alter this habit by encouraging you to confront a feared situation or object such as heights without engaging in avoidance or safety actions like closing your eyes to prevent looking down Your therapist will also advise you to step back and examine the evidence that supports your negative beliefs They will help you see that the things you are worried about are likely to happen less often than you think You will also be able to replace negative thoughts with more realistic ones like it will probably be okay if I go to the event or I have been in similar situations before and it hasnt been that bad Your therapist may require you to record negative thoughts between sessions to assist you in identifying these patterns of thought During each session you will be discussing these thoughts and work with your therapist to replace them with more beneficial ones CBT helps you to understand how to manage situations that can cause anxiety CBT focuses primarily on teaching relaxation techniques and changing negative thinking patterns It also helps people be able to manage anxietyinducing situations CBT unlike medication does not address the fundamental beliefs that are at the heart of the peoples fears Over time these shifts in behavior and thoughts can reduce anxietyinducing feelings CBT techniques are designed for finding dysfunctional thinking patterns distressing emotions or physiological experiences and ineffective behavior that contributes to an individuals feelings of discomfort This is done by assisting the client to see the ways in which their negative beliefs and predictions create distressing feelings which then drives their behavior Once the therapist has a better understanding of how this cycle works they can begin to formulate an action plan to break the cycle For instance if someone believes that they will be humiliated or ridiculed in social situations the therapist may suggest that they test their fear by asking a person out on dates This will allow them to realize that their predictions of disaster are often built on faulty or biased information Other cognitive interventions include training or changing beliefs that are distorted Therapists can assist those who believe theyll be overwhelmed by their responsibilities at work to break them down into smaller pieces and offer concrete steps on how to deal with these challenges Another approach is called systematic desensitization This involves gradually exposing the patient to situations that they are most scared of in a controlled way This allows them build tolerance and confidence to overcome these fearinducing situations Behavioral techniques employed in the treatment of anxiety disorders include exposure therapy and progressive muscle relaxation They involve continuously stretching and relaxing muscles in order to promote relaxation and calm the body In addition a therapist may employ mindfulnessbased techniques to help patients concentrate on the present moment and to develop acceptance of their fears CBT is a wellestablished treatment for many anxiety disorders and can be an effective alternative to medications for those who are worried about possible side consequences Finding a therapist who has experience in treating anxiety disorders is essential Theyll be able to identify specific symptoms and help you overcome your fear CBT shows how to relax In CBT sessions you will collaborate with a therapist to identify the negative thoughts that contribute to your anxiety You will then be taught to challenge these thoughts and replace them with more positive realworld ones panic anxiety disorder will learn relaxation techniques and strategies for dealing with situations that trigger anxiety You will be in a position to manage your anxiety on your own after your treatment A therapist can also help you to understand the relationship between your thoughts feelings and actions If you are afraid to be with people for instance you may decide to avoid social gatherings This can increase your anxiety because you begin to worry that a new panic attack could happen You will be taught to challenge your beliefs that are irrational and negative thoughts which can be extremely difficult at first Your therapist will help identify negative thoughts and their impact on your emotions and body sensations as well as your behavior You will be able to identify and challenging these thoughts with sessions including thought logs CBT can be conducted by a trained therapist in onetoone sessions It can also be done using selfhelp programs or computer software You can also join CBT groups with other people with the same issues Youll need to be committed to the process and regularly do your therapy to get over your anxiety There are many other treatments that can be used to treat anxiety disorders besides 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 combines CBT elements along with mindfulness meditation to treat anxiety depression and other mental health conditions CBT can help you overcome anxiety but the treatment takes time Youll need to commit 6 to 20 sessions a week or fortnightly with a therapist contingent on the severity of your condition Sessions typically last between 30 and 60 minutes If youre undergoing exposure therapy the sessions will last longer as youll be spending more time with the object or situation that triggers anxiety