10 CBT Techniques For Managing Anxiety (2023)

Cognitive-behavioral therapy (CBT)has been an effective form of treatment for me.

I have used many of the techniques that CBT teaches for a number of years within my daily thought processes.

These techniques can provide relief in identifying, observing, and changing your thoughts, which cause you the most anxiety.

CBT has helped me understand in greater detail the thoughts, emotions, and behaviors that keep me trapped in a cycle of anxiety, worry, and fear.

Because of this newfound awareness, I have been able to manage my anxiety more efficiently and for more sustainable periods.

Cognitive-behavioral therapy has been around for many years, with roots going back to the early twentieth century. CBT is a form ofpsychotherapyin which a patient talks to a therapist or mental health counselor in a structured way for several sessions.CBT breaks down negative and inaccurate thinking patterns so you can view situations more clearly and deal with them more effectively.

Cognitive-behavioral therapy has proven to be effective for a broad range of problems, including anxiety disorders, alcohol and drug use issues, depression, relationship issues, eating disorders, and serious mental illnesses. Numerous studies suggest that CBT leads to a notable improvement in both functioning and quality of life.It is considered to be one of the most successful methods of treatment. Over the years, CBT has made advances in both research and clinical practice. Therefore, CBT has a good amount of scientific evidence that shows it produces changes in patients.

But what are some of the CBT techniques that help produce these changes?

MY EXPERIENCE WITH CBT

I have been in and out of therapy since I was nine years old.

And my experiences dealing with different therapists, counselors, and psychologists have varied from person to person. They’ve also varied based on the person I was when I was going to the sessions. In my younger adolescent and teen years, I wasn’t as willing to put in the work to improve myself. I was lazy, young, and naive. And that’s okay! We all go through different phases of our mental health, some better than others. The key is to come back to the root problems and change them eventually, or at leastattemptto change them.

Reflecting on my youth, I wasn’t ready to make the changes that were essential to my personal growth.

So my anxiety, bouts of depression, and emotional triggers continued.

But then I hit my thirties.

There came a time in my life when I eventually hit rock bottom.

(Video) 3 Instantly Calming CBT Techniques For Anxiety

I was going through the most challenging stretch of my life, depressed, and had dark thoughts daily. It was during this time I began changing. And part of that change was going back into therapy.

My therapist, one of my favorite people, helps me in many areas of my mental health.

One of the cornerstones of what she has taught me is rooted in CBT.

Since going to her, I have experimented with and implemented many CBT-derived techniques into my daily routine.

The results?

When I practice what I preach, I do much better and have lower anxiety and stress levels. My depression has all but gone away, and my dark thoughts are now few and far between.

CBT has been a tremendous lift to my mental health.

But are any risks?

RISKS OF CBT

CBT, in general, is not consideredto be a risky form of treatment. But like any mental health treatment, there are always things to consider and keep in mind. The number one thing is that CBT is different from person to person, depending on their own mental health needs. At times, some people may find it too uncomfortable to confront their anxieties and their problems. Some forms of CBT like the below-mentioned exposure therapy can increase worry and anxiety as you are working your way through the therapy. And ultimately, these techniques don’t work “overnight”; they take time and patience to implement. CBT is more of a “mental health lifestyle change” than a six-month therapy course.

10 CBT TECHNIQUES FOR MANAGING ANXIETY
1. ACTIVITY SCHEDULING

Many times we tend to put off important decisions out of fear. Whatever it is we have to do, say, or encounter, we hesitate because of the anxiety it causes us. Examples of this could be asking your manager for a raise; having a difficult conversation with your significant other; going to the doctors for a checkup, or facing a fear of flying.

Whatactivity schedulingdoes is help us confront those fears head-on by scheduling whatever it is we are putting off out of fear.

By doing this, we take away a certain amount of anxiety and face our fear directly. Something as seemingly insignificant as putting it on a calendar can help tame the worry because you will be more likely to follow through and hold yourself accountable.

2. STRESS REDUCTION AND RELAXATION TECHNIQUES

Much of what CBT is based upon is reframing and adjusting negative thought patterns. But trying to “outthink” anxiety isn’t always enough; you need a strong foundation in place to achieve this goal properly. If you’re not getting adequate sleep, eating healthier, staying away from mood altering substances, and getting proper exercise, it will be more difficult to break the negative thought loops.

Stress reduction and relaxation techniquescan help us calm our bodies and our minds and add a level of foundation to what I just mentioned.

(Video) 10 quick anxiety relief techniques

What do I mean by “Stress reduction techniques?”

  • Meditation
  • Breathing techniques
  • Getting out in nature
  • Relaxing with your pet
  • Listening to music
3. ROLE-PLAYING

I’m sure some of you will laugh when you think of “role-playing” for a few different reasons. But role-playing can play a substantial role in shaping better habits and learning how to respond instead of reacting in challenging or volatile situations.

Role-playingcan also help in other areas, such as; becoming more assertive, practicing and improving social skills, and acquiring more confidence in certain situations.

Let’s look at a few examples:

ASKING YOUR MANAGER FOR A RAISE:

Have someone close to you play your manager, and go over every likely potential response they may give to you. And then try responding precisely the way you would want during the actual negotiation.

Do this enough times, and you’ll begin to feel more confident and less anxious.

4. SELF-MONITORING

Self-monitoring,also known as diary work, involves tracking specific behaviors, symptoms, or experiences and sharing them with your counselor or therapist. You can also do this on your terms, but it works much better while seeing a therapist since they can help provide you feedback on the best possible treatments.

I wrote an entire blog post ontracking your moods, which is one aspect of self-monitoring. I mention in that article the following:

“By keeping track of my pain, my moods, and myemotional triggers, I could then measure the effects that they had on my everyday life. Quite literally, I could see how these moods we’re controlling my life. You can tell which people, places, and situations cause you the most emotional uneasiness.This is a valuable discovery since many of us unconsciously walk through our lives, never taking the time to think about how we are thinking.We go on auto-pilot. This can be dangerous when our thoughts are mostly negative because they then create negative emotions that create negative actions that create a negative state of being.”

5. IDENTIFYING UNHEALTHY CORE BELIEFS

Many times when we experience anxiety, we are the victims of an unhealthy core belief about ourselves and our lives. Core beliefs often stem from childhood and come from challenging experiences that change the way we view ourselves. One key area of CBT is, over time, being able to identify these core beliefs that are holding you back.

For me, one of the core beliefs I’ve had since I was younger was that I wasn’t good enough. I lacked confidence for a long time because of that belief. Where did I acquire that belief? Childhood, when I was moving around to different schools and being bullied and mocked. I never realized how much of an impact it had on my subconscious mind. Over time, I was able to identify that as one of my unhealthy core beliefs and begin to work on changing it.

You can do the same.

6. KEEPING THOUGHT RECORDS

Thought Recordsare used to challenge negative our fear-based thinking. Anxiety can produce a heavy dose of negative thoughts that seem to repeat over and over. These negative thoughts have a direct effect on our moods; they tend to reaffirm some negative beliefs, propel a fear, or stir up more anxiety.

(Video) Managing depression with 10 Minute CBT

A thought record starts with writing down a thought or situation that triggers us. The first thing you do is write the thought or situation down on a piece of paper. Then, you run it through a thought record, a series of questions geared towards deconstructing the thought and getting to the root by challenging the thought with logic. You start by rating how strong the emotion is associated with the thought feels and then answer questions that either prove or disprove the thought’s core belief. Then, you rate the emotion attached to the thought to see if there has been any mood improvement.

7. SETTING GOALS

Goal setting can be a valuable tool for any area of life, but especially for recovery from mental illness and making changes that improve your health. Goal setting can help you stay on track by giving you both short-term and long-term goals to pursue.

During CBT, your therapist can assist you in developing the skills necessary for goal setting. Some of these skills include identifying your goals, distinguishing between short and long-term goals, and focusing on the process of achieving those goals. Another goal setting that my therapist has gone over with me isSMART(specific, measurable, attainable, relevant, time-based) goals. SMART goals can be extremely beneficial in goal setting and forming healthier habits to achieve those goals.

8. RESHAPING NEGATIVE THOUGHT PATTERNS

Reframing or reshaping negative thought patterns is one of the cornerstones of CBT. The basis of this technique is to identify those automatic negative thought patterns and then reframe them into something more realistic and balanced. Often we get caught up innegative thought loopssuch as thinking of the worst-case scenario, over-generalizations and placing too much importance on smaller details.

Examples of reframing negative thought patterns:

Reframe “I always seem to fail!” to “I gave it my best shot, and things won’t always go my way.”

Reframe “I just KNOW they heard me when I stuttered” to “I don’t know who heard me, but even if they did, it’s not that big of a deal!”

Get the idea?

9. EXPOSURE THERAPY

Exposure therapy is the idea of exposing someone to whatever phobia or fear they have. Since those external stimuli vary significantly for every person, talking this out with a therapist is the wisest choice. But the general principle is that by exposing (in small increments) people to their fears and phobias, you are rewiring the brain (specifically the amygdala) to not react in such a fearful way. Eventually, exposure therapy can make you less vulnerable and more confident in facing those fears and phobias.

10. IDENTIFYING AUTOMATIC THOUGHTS

Hot thoughtsor Automatic thoughts are those thoughts, upsetting ideas, and mental images that tend to come up often and trigger us. In turn, these hot thoughts create and add to anxiety. These “hot thoughts” often become such a part of our everyday thinking process that we hardly even notice them. Therefore, we begin to run on a subconscious level, and anxiety thrives because of it. By keeping an eye out and identifying (write them down, be mindful of them), you can spot the automatic thought, idea, or image and redirect the thought so it doesn’t gain control of your mood.

IN REVIEW

CBT techniques can help you to identify and reframe negative thought patterns. It would be best if you spoke to a health care professional before implementing any technique, as they can guide you through the process of what may be useful and what may not be. It’s important to remember that everyone is different, so specific CBT techniques that work for one person may not work for you, and vise versa. Patience is also crucial – changing the way you think will not happen overnight. Be steady and consistent, and understand you will have your “rough” patches. In the end, if you apply the proper CBT techniques, you can help to quiet your anxiety.

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Brad Coreno

Brad has been a blogger since 2013 and a Certified Anxiety & Mindset Coach since 2021. Over his 15 year career Brad has developed many skills by working for several start up companies (including his own) as well as hosting a podcast interviewing former athletes and entertainers. During this time he also was gaining knowledge and learning the tools to manage and reduce anxiety, develop healthy and sustainable habits, and improve mindset. In 2019, Brad decided to use both his business acumen and mental health knowledge to help others by launching Upplifter.

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(Video) Cognitive Behavioral Therapy Exercises (FEEL Better!)

FAQs

What CBT techniques are used for anxiety? ›

Two strategies often used in CBT are Calm Breathing, which involves consciously slowing down the breath, and Progressive Muscle Relaxation, which involves systematically tensing and relaxing different muscle groups.

What are the 5 steps of CBT? ›

5 Easy Steps to Changing Your Thinking Using Cognitive Behavioral Therapy (CBT)
  • Step One – Make A List.
  • Step Two – Record Unproductive Thoughts.
  • Step Three – Create Replacement Thoughts.
  • Step Four – Read Your List Often.
  • Step Five – Notice And Replace.
12 Oct 2017

How can I practice CBT on myself? ›

5 Steps To CBT At Home
  1. Counteract the thought that is negative through self-written statements. ...
  2. Identify the problem and think about the possible solution. ...
  3. Find new chances for positive thoughts. ...
  4. End each day by thinking about its best part. ...
  5. Make disappointments as part of your healthy life.
11 Jul 2020

How successful is CBT for anxiety? ›

Does CBT For Anxiety Work? According to some studies using CBT to treat anxiety disorders can be as effective as using medication to treat anxiety disorders. Some people don't respond well to medical for disorders like depression or anxiety.

What are 5 treatments for anxiety? ›

Here's what you can do:
  • Keep physically active. Develop a routine so that you're physically active most days of the week. ...
  • Avoid alcohol and recreational drugs. ...
  • Quit smoking and cut back or quit drinking caffeinated beverages. ...
  • Use stress management and relaxation techniques. ...
  • Make sleep a priority. ...
  • Eat healthy.

What is CBT therapy examples? ›

What are examples of cognitive behavioral therapy? Examples of CBT techniques might include the following: Exposing yourself to situations that cause anxiety, like going into a crowded public space. Journaling about your thoughts throughout the day and recording your feelings about your thoughts.

What are 3 basic principles concepts of CBT? ›

These strategies might include: developing and practicing new coping skills. setting short- and long-term goals. developing new problem-solving skills.

How do I prepare for CBT? ›

Don't worry if you find this difficult to start with.
...
Start to think about your symptoms in categories
  1. Think about the way they make your body feel physically. Do you find you sweat more? ...
  2. Think about how the way you feel makes you act. Do you avoid certain situations? ...
  3. Think about how they make you think.
15 Jul 2019

How do I change my thoughts with CBT? ›

Steps of CBT
  1. Identify a common negative message you often say to yourself. ...
  2. Ask yourself if there's a purpose for this thought. ...
  3. Look for evidence against your negative thought. ...
  4. Ask, "What would my wise, fair self say about this?" ...
  5. Find a new job for your inner critic.
29 Aug 2022

What should I expect from my first CBT session? ›

At the beginning of your first session, you will be eased in gently. Your therapist will introduce themselves and will give you a chance to do the same; they may just ask some simple and general questions about you – perhaps your profession, and where you are from, etc.

How is CBT therapy done? ›

CBT treatment usually involves efforts to change thinking patterns. These strategies might include: Learning to recognize one's distortions in thinking that are creating problems, and then to reevaluate them in light of reality. Gaining a better understanding of the behavior and motivation of others.

Can you do CBT yourself for anxiety? ›

Self-help therapies are psychological therapies that you can do in your own time to help with problems like stress, anxiety and depression. They can be a useful way to try out a therapy like cognitive behavioural therapy (CBT) to see if it's for you. They can also be convenient if: you're short of time.

How do I deal with negative thoughts on my CBT? ›

CBT professionals use some common techniques to help you manage anxiety and change your behavior.
  1. Cognitive restructuring or reframing. This involves taking a hard look at negative thought patterns. ...
  2. Thought challenging. ...
  3. Behavioral activation. ...
  4. Journaling. ...
  5. Behavioral experiments. ...
  6. Relaxation techniques.

Can CBT cure anxiety? ›

Cognitive behavioral therapy (CBT) is the most widely-used therapy for anxiety disorders. Research has shown it to be effective in the treatment of panic disorder, phobias, social anxiety disorder, and generalized anxiety disorder, among many other conditions.

How do I know if my CBT is working? ›

If CBT is working for you, you should notice explicit behavioral changes (i.e., the ability to approach situations that you feared or to function better when depressed). With your therapist, take time to reflect on your treatment goals and discuss the progress being made.

What is the gold standard treatment for anxiety? ›

Psychotherapy. Also known as talk therapy or psychological counseling, psychotherapy involves working with a therapist to reduce your anxiety symptoms. Cognitive behavioral therapy is the most effective form of psychotherapy for generalized anxiety disorder.

How many therapy sessions are needed for anxiety? ›

Most research funded today has the goal of proving the effectiveness of therapy. Therapy has been found to be most productive when incorporated into a client's lifestyle for approximately 12-16 sessions, most typically delivered in once weekly sessions for 45 minutes each.

What is the 3 3 3 rule for anxiety? ›

Follow the 3-3-3 rule.

Look around you and name three things you see. Then, name three sounds you hear. Finally, move three parts of your body — your ankle, fingers, or arm.

How can I reduce anxiety immediately? ›

How to calm down quickly
  1. Breathe. One of the best things you can do when you start to feel that familiar panicky feeling is to breathe. ...
  2. Name what you're feeling. ...
  3. Try the 5-4-3-2-1 coping technique. ...
  4. Try the “File It” mind exercise. ...
  5. Run. ...
  6. Think about something funny. ...
  7. Distract yourself. ...
  8. Take a cold shower (or an ice plunge)
22 Jun 2021

How can I reduce anxiety naturally? ›

10 natural remedies for anxiety
  1. Stay active. ...
  2. Steer clear of alcohol. ...
  3. Consider quitting smoking cigarettes. ...
  4. Limit caffeine intake. ...
  5. Prioritize getting a good night's rest. ...
  6. Meditate and practice mindfulness. ...
  7. Eat a balanced diet. ...
  8. Practice deep breathing.
15 Dec 2021

What are the 4 steps of cognitive restructuring? ›

To use cognitive restructuring, work through the following process:
  • Calm yourself.
  • Write down the situation that triggered the negative thoughts.
  • Identify the moods that you felt in the situation.
  • Write down the automatic thoughts you experienced when you felt the mood.

What are cognitive techniques? ›

Cognitive Techniques are a vital set of tools used in many evidence-based psychotherapies. These techniques are designed to help patients identify, challenge and modify maladaptive thoughts, beliefs and images. Below you'll find forms, documents, and other resources on Cognitive Techniques.

When is CBT not appropriate? ›

In some cases cognitive behavior therapy stresses the therapy technique over the relationship between therapist and patient. If you are an individual who is sensitive, emotional, and desires rapport with your therapist, CBT may not deliver in some cases.

What are the 3 waves of CBT? ›

In the evolution of CBT as the most empirically validated form of psychotherapy, each of its three waves (behavioural therapy, cognitive therapy and acceptance-based therapies) has brought unique contributions to improve its effectiveness.

What makes a good CBT therapist? ›

Accredited CBT therapists have a good foundation in psychology, they have a core profession in a related area, and they've completed a diploma in CBT. They'll also be complying with professional requirements for ongoing training and supervision.

How many CBT techniques are there? ›

The nine techniques and tools listed below are some of the most common and effective CBT practices.

What do you say in CBT? ›

During CBT

Your therapist will encourage you to talk about your thoughts and feelings and what's troubling you. Don't worry if you find it hard to open up about your feelings. Your therapist can help you gain more confidence and comfort. CBT generally focuses on specific problems, using a goal-oriented approach.

How long does a CBT last? ›

Your CBT certificate is valid for two years from the date of issue. You will have to display L-plates on your bike and you are not permitted to carry passengers or ride on motorways. You may renew your CBT certificate after two years or continue your journey to achieving a full motorcycle licence.

What is a CBT test? ›

A CBT Test in London is the first stage of training when learning to ride a motorcycle. CBT stands for Compulsory Basic Training which means it's technically not a test but a day of instruction with the end goal of making you safe on a motorcycle on the road. A CBT is a necessary licence for any rider on two wheels.

What are triggers in CBT? ›

Anything we notice can trigger our thoughts

Common triggers for our thoughts include events, things around us (sights, sounds, smells), body sensations, other thoughts, or memories. We can also think about anything, so anything can be a trigger for our thoughts.

What part of the brain does CBT affect? ›

Following CBT, changes occurred in cerebral areas that are part of the fronto-limbic system, namely the cingulate cortex, prefrontal cortex and amygdala-hippocampal complex. However, the pattern of activation and connectivity in these areas varied across the studies.

How do you reshape negative thoughts? ›

This article discusses some of the steps you can take to change your negative thoughts.
  1. Practice Mindfulness and Self-Awareness.
  2. Identify Your Negative Thoughts.
  3. Replace Negative Thoughts.
  4. Avoid Thought Stopping.
  5. Practice Coping With Criticism.
  6. Use a Thought Diary.
  7. Frequently Asked Questions.
  8. A Word From Verywell.
26 Oct 2021

How long does therapy take to work? ›

So how long does it typically take for treatment to work? Recent research indicates that on average 15 to 20 sessions are required for 50 percent of patients to recover as indicated by self-reported symptom measures.

What happens at the end of CBT? ›

At the end, your therapist will set some tasks to complete before the next session. This might include keeping a diary of your thoughts, feelings and behaviours, practicing a breathing technique, or trying a new experience.

Why is CBT good for anxiety? ›

CBT aims to stop negative cycles such as these by breaking down things that make you feel bad, anxious or scared. By making your problems more manageable, CBT can help you change your negative thought patterns and improve the way you feel.

What happens if CBT doesn't work? ›

They might then offer you other types of talking therapy or counselling if CBT doesn't work. This approach is sometimes called stepped care. It might mean you need to try CBT before you can get other treatments. CBT is learning to stop the cycle of negative thinking.

Why am I anxious all the time? ›

A little anxiety is fine, but long-term anxiety may cause more serious health problems, such as high blood pressure (hypertension). You may also be more likely to develop infections. If you're feeling anxious all the time, or it's affecting your day-to-day life, you may have an anxiety disorder or a panic disorder.

Why is everything making me anxious? ›

Are you always waiting for disaster to strike or excessively worried about things such as health, money, family, work, or school? If so, you may have a type of anxiety disorder called generalized anxiety disorder (GAD). GAD can make daily life feel like a constant state of worry, fear, and dread.

How do I stop overthinking and negative thoughts? ›

Tips for addressing ruminating thoughts
  1. Distract yourself. When you realize you're starting to ruminate, finding a distraction can break your thought cycle. ...
  2. Plan to take action. ...
  3. Take action. ...
  4. Question your thoughts. ...
  5. Readjust your life's goals. ...
  6. Work on enhancing your self-esteem. ...
  7. Try meditation. ...
  8. Understand your triggers.
15 Nov 2019

How do you stay positive? ›

Following are some ways to think and behave in a more positive and optimistic way:
  1. Identify areas to change. ...
  2. Check yourself. ...
  3. Be open to humor. ...
  4. Follow a healthy lifestyle. ...
  5. Surround yourself with positive people. ...
  6. Practice positive self-talk.

What medication helps with negative thoughts? ›

Other medications that help in controlling intrusive thoughts are:
  • Paroxetine (Pexeva)—prescribed only for adults.
  • Fluoxetine (Prozac)—for children above seven years and also for adults.
  • Sertraline (Zoloft)—for children above six years and for adults.
  • Fluvoxamine—for children above eight years and also for adults.

What is the success rate of CBT? ›

How Effective is CBT? Research shows that CBT is the most effective form of treatment for those coping with depression and anxiety. CBT alone is 50-75% effective for overcoming depression and anxiety after 5 – 15 modules.

How many CBT sessions do you need? ›

If CBT is recommended, you'll usually have a session with a therapist once a week or once every 2 weeks. The course of treatment usually lasts for between 5 and 20 sessions, with each session lasting 30 to 60 minutes.

Why does anxiety worsen with age? ›

Anxiety becomes more common with older age and is most common among middle-aged adults. This may be due to a number of factors, including changes in the brain and nervous system as we age, and being more likely to experience stressful life events that can trigger anxiety.

How would a cognitive psychologist treat anxiety? ›

Through CBT, psychologists help patients learn to identify and manage the factors that contribute to their anxiety. Through the cognitive component of therapy, patients learn to understand how their thoughts contribute to their anxiety symptoms.

How does CBT treat social anxiety? ›

Through CBT for social anxiety, people learn different ways of reacting to thoughts and feelings, and they learn to engage in different behaviors that result in decreased fear. CBT also helps people learn and practice social skills when there is a deficit.

What are examples of cognitive behavioral therapy? ›

What are examples of cognitive behavioral therapy? Examples of CBT techniques might include the following: Exposing yourself to situations that cause anxiety, like going into a crowded public space. Journaling about your thoughts throughout the day and recording your feelings about your thoughts.

How many CBT techniques are there? ›

The nine techniques and tools listed below are some of the most common and effective CBT practices.

How do you calm severe anxiety? ›

There are a number of things you can try to help combat anxiety, including:
  1. Behavioral therapy.
  2. Deep breathing.
  3. Exercise.
  4. Journaling.
  5. Meditation.
  6. Reading.
  7. Socializing, following pandemic guidelines of social distancing, masking and hand hygiene)
  8. Speaking with your health care provider.
10 Feb 2021

How can I reduce anxiety immediately? ›

How to calm down quickly
  1. Breathe. One of the best things you can do when you start to feel that familiar panicky feeling is to breathe. ...
  2. Name what you're feeling. ...
  3. Try the 5-4-3-2-1 coping technique. ...
  4. Try the “File It” mind exercise. ...
  5. Run. ...
  6. Think about something funny. ...
  7. Distract yourself. ...
  8. Take a cold shower (or an ice plunge)
22 Jun 2021

Is CBT the best therapy for anxiety? ›

Cognitive behavioral therapy (CBT) has been shown to be effective for a wide variety of mental health disorders,1 including anxiety disorders. CBT has also been associated with improvements in quality of life in anxiety patients.

How I healed my anxiety without drugs? ›

Anxiety Treatment Without Medication: 7 Holistic Ways to Cope
  1. Keep Your Blood Sugar in Check. ...
  2. Avoid Stimulants. ...
  3. Get Enough Sleep. ...
  4. Just Breathe. ...
  5. Practice Mindfulness. ...
  6. Exercise. ...
  7. Do What You Enjoy. ...
  8. Where to Get Help.
6 Dec 2017

What anxiety feels like? ›

feeling tense, nervous or unable to relax. having a sense of dread, or fearing the worst. feeling like the world is speeding up or slowing down. feeling like other people can see you're anxious and are looking at you.

What are 3 basic principles concepts of CBT? ›

These strategies might include: developing and practicing new coping skills. setting short- and long-term goals. developing new problem-solving skills.

How do I prepare for CBT? ›

Don't worry if you find this difficult to start with.
...
Start to think about your symptoms in categories
  1. Think about the way they make your body feel physically. Do you find you sweat more? ...
  2. Think about how the way you feel makes you act. Do you avoid certain situations? ...
  3. Think about how they make you think.
15 Jul 2019

What are the 3 types of cognitive therapies? ›

Different types of cognitive therapy can include:
  • Mindfulness-based cognitive therapy (MBCT) ...
  • Dialectical behavior therapy (DBT) ...
  • Acceptance and commitment therapy (ACT) ...
  • Rational emotive behavior therapy (REBT)
28 Sept 2021

What are the 4 steps of cognitive restructuring? ›

To use cognitive restructuring, work through the following process:
  • Calm yourself.
  • Write down the situation that triggered the negative thoughts.
  • Identify the moods that you felt in the situation.
  • Write down the automatic thoughts you experienced when you felt the mood.

What are the three main techniques in behavior therapy? ›

Three well-known and successful types are thought records, exposure therapy and relaxation training.
  • Thought Records. One of the landmarks of CBT is that patients are given homework after every session. ...
  • Exposure Therapy. ...
  • Relaxation Training.
9 Jan 2014

What are cognitive techniques? ›

Cognitive Techniques are a vital set of tools used in many evidence-based psychotherapies. These techniques are designed to help patients identify, challenge and modify maladaptive thoughts, beliefs and images. Below you'll find forms, documents, and other resources on Cognitive Techniques.

Videos

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3. Brief Behavioral Skills: CBT for Anxiety (CBT-A)
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4. Cognitive Behavioral Therapy Made Simple: 10 Strategies for Managing Anxiety, Depression
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5. CBT Techniques for Anxiety Disorders
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6. Anger Management: 10 Session Cognitive Behavioral Therapy Protocol
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