6 Ways That CBT Works to Help Anxiety

Anxiety can feel overwhelming. It can start to consume your life. Cognitive Behavioral Therapy (CBT) is one of the most effective treatments for anxiety. CBT helps people identify and change the thought patterns and behaviors that contribute to anxiety. If you have ever felt stuck in a cycle of worry or fear, CBT might be the tool you need to regain control.

Here are six ways CBT works to help anxiety and some practical techniques you can try.

1. Changing Negative Thought Patterns

Anxiety often starts with negative or irrational thoughts. For example, you might think, “I am going to fail,” or “Something terrible is going to happen.” These thoughts can create a cycle of fear and worry. CBT helps you challenge negative thoughts and learn how to replace them with healthier thought patterns. Therapists accomplish this by challenging your anxious beliefs with questions like "what evidence do you have that it will happen?" "Has that happened before?"

2. Helping You Reframe Catastrophic Thinking

Many people with anxiety have a tendency to catastrophize. This means they jump to the worst-case scenario, even when the evidence does not support it. CBT teaches you how to catch yourself in these moments and stop the cycle before it gets worse.

For example, if you are anxious about an upcoming presentation, you might think, “This will go wrong and everyone will think less of me.” CBT would encourage you to instead think, “I may feel nervous, but I am prepared and can handle this.” Over time, reframing these thoughts helps you face anxiety-inducing situations with more confidence.

3. Teaching You How to Manage Physical Symptoms

Anxiety affects your mind and your body. Racing heart, shallow breathing, and muscle tension are all common physical symptoms of anxiety. CBT helps you address these physical symptoms by teaching relaxation techniques and helping you recognize how your thoughts and body are connected. For example, you can learn breathing exercises that slow your heart rate and calm your body down.

4. Breaking the Cycle of Avoidance

Anxiety often leads to avoidance. You might skip social events, avoid challenging situations, or stay away from things that you may otherwise enjoy. While avoiding anxiety-provoking situations might feel like a quick fix, it actually makes anxiety worse in the long run. CBT helps you confront your fears gradually, using a method called exposure.

Instead of tossing you into the deep end, exposure in CBT works by having you face situations that trigger anxiety little by little. For example, if you are anxious about public speaking, you might start by practicing in front of your therapist, then a friend, all leading up to a big presentation at work. This will gradually build your confidence and reduce anxiety.

5. Encouraging Problem-Solving Skills

Anxiety often happens when we feel like we do not have control over a situation. CBT helps you develop problem-solving skills so you can address challenges directly instead of feeling overwhelmed. It encourages you to break down big problems into smaller, more manageable steps. So instead of looking at a research paper as one huge task, you would be encouraged to write it in sections to stay on track and give yourself a sense of accomplishment. This helps avoid the panic of procrastination as well.

6. Giving You Tools for Long-Term Change

CBT is not just about handling anxiety in the moment—it also helps you develop long-term strategies for managing it. Once you learn to identify negative thoughts and change your response to them, you are better equipped to handle future challenges. CBT empowers you to become your own therapist by providing tools you can use throughout your life.

Next Steps

Cognitive Behavioral Therapy is a proven and effective method for managing anxiety for people of all ages. If you struggle with anxiety, consider giving CBT a try with the help of a therapist. To learn more about my practice and address questions about starting CBT, contact my office!