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CBT Therapy – What use is it?
How can you use CBT therapy techniques to help with your anxiety symptoms?
The way you think about any thing that happens, and the meaning that you attach to the event, creates in you a specific emotional response.
So, if you interpret an event as positive, this usually leads to a feeling of excitement and happiness, and if you interpret it as negative, you will typically feel bad, perhaps anxious, depressed or sad.
The emotional response you experience in relation to an event will be personal to you, and very often, the meaning that you attach to the event will not necessarily be accurate helpful or even realistic. And sometimes the meaning that you are attached to the event will be so extreme in relation to what actually happened that the emotional response you generate will leave you feeling very disturbed, typically anxious or even panicked.
Sometimes you may even start to create generalized emotional reactions from specific events. For example, if your girlfriend dumps you, you may move from the specific thinking ‘she doesn’t like me’ to more generalised thoughts such as ‘nobody likes me’. If you do this a lot, you can start to feel negative emotions such as anxiety or depression in relation to a range of totally unrelated events which have nothing to do with the specific event that caused that initial emotional reaction. And this can lead to a sensation of generalised anxiety, or generalised anxiety disorder.
By using CBT therapy techniques, you will learn be able to address these sorts of problems by identifying thoughts, beliefs, and meanings that arise when you feel upset emotionally and to notice how you assign these thoughts to specific or more generalised events. When you interpret events negatively, by learning to change the meanings you have attached to the event to a less extreme, more helpful and to more accurate one, you will be able to change your emotional response to a much more positive and less disturbing one.
Do you think you could feel less and anxiety and much better by using CBT therapy techniques to address you anxiety symptoms…?
Cognitive Behavioral Therapy Techniques – Making the Thought-Feeling Link
There are lots of cognitive behavioral therapy techniques, and you can use them to get on top of your anxiety symptoms and start to put yourself back in control of your life.
The thing is, lots of people assume that, if something happens to them, it is what has happened that has made them feel in a certain way.
Are you like this?
When something happens, do you assume that that event has made you feel in a certain way? Do you say “that film made me really sad” or “that event made me really cross”?
And do you also say that, because that film made you sad, “it also made me cry”?
If you do, you are like lots of other people, and you are wrong!
The film didn’t make you sad, or make you cry, or whatever – you chose to be sad because of your thoughts in response to watching the film.
Using certain cognitive behavioral therapy techniques, you can choose to think about events in a slightly different way. CBT supports the view that it is your thinking that happens first and your feelings and your actions flow from your thinking.
It is your thoughts about an event, and the beliefs and meanings that you put upon the event, that produce your emotional and behavioural response to that event.
So why does this matter? It matters a huge amount, as it completely changes your perspective on life and the events that go on around you.
What you do, just like everyone else, is you notice things happening around you and then you think about what is happening, assign a set of beliefs and meanings to what you’ve observed, and then choose an emotional and behavioural response to that event.
Your response is consistent with the beliefs and meanings that you have assigned to the event. It makes sense to you on some level, but it is a choice. And this means that you actually choose not only what you think about what is happening, but also how you feel and behave in response to what is happening.
So, if you are actually choosing how you feel because you are choosing what to think, paying attention to what you think about what is happening, and changing what you think, could change how you feel. You are actually in control of your feelings, because you are in control of your thoughts – even if you don’t quite believe this yet!
It is not the film that makes you sad, it is you who chooses to be sad by thinking about the film is a certain way, and by doing so, choose a particular emotional response to those thoughts about the film. Or to anything else for that matter, like the things your are anxious about, perhaps?
Powerful stuff indeed! Can you see how learning about and applying cognitive behavioral therapy techniques for yourself, or in your anxiety support group, could help you with your anxiety or panic response…?
The Five Areas of CBT
The Five Areas of CBT:
The Five Areas
The Situation – the problem or issue
Your Feelings – both your emotions and physical feelings
Your Actions – what you do
These five areas of CBT lead onto your results – what happens in response to how you are and what you do in any one situation.
What is Cognitive Behavioural Therapy?
What is cognitive behavioural therapy? Also known as CBT, cognitive behavioural therapy is a branch of psychotherapy that gives people the skills and techniques to deal with emotional problems that are causing them psychological difficulty.
There are three aspects to the discipline:
- Thinking – Congitive
- Doing – Behavioural
- Treatment – Therapy
What is Cognitive Behavioural Therapy? – the Cognitive part.
The cognitive part of CBT is all about your thinking.
And this means all the mental processes that go on inside you, not just your conscious thought processes.
So that includes things like your memory and how you code them as records of past events, with details of actions and attached meanings.
It also includes the images that you create in your mind, your conscious, deliberate thoughts, where you focus your attention at any one moment, your dreams and hopes and aspirations, your imaginations and even your fantasies.
Yes, everything that goes on in your head .
What is Cognitive Behavioural Therapy? – the Behavioural part.
The behavioural aspect of CBT refers to all your actions, everything you do
What you say, what you do to solve problems, how you act in certain situations, what you choose to avoid and all other behaviours.
And it is important to remember that you can never do nothing — choosing to ‘ do nothing’ is a choice to be passive, but you are still doing something, that is, being passive and not acting, still a behaviour and a choice, although you might not think of it in this way.
What is Cognitive Behavioural Therapy? – the Therapy part.
The therapy part of CBT describes the systematic process of addressing an issue which you deem to be a problem, or part of an illness or condition.
One of the primary concepts of CBT is that your feelings occur as a consequence of how you think.
Once you grasp this principle, it follows that the simple way to living a more happy and fulfilled life is to think happier and more fulfilling thoughts.
Easily said, but not always so easily put into action!
However, you can always choose how you think.
In fact, choosing what you think about at any one moment is probably the only thing that you have total control over in your life, although you may not necessarily feel in total control of thinking.
But actually, you are, and therefore, to a great extent, you are also in total control of how you feel in any particular situation.
Powerful thoughts, eh?
Here’s a vdieo to explain it more:
The Cognitive Behavioural Therapy Approach to Problems
Cognitive behavioural therapy combines a scientific, behavioural and philosophical approach and allows you to understand and overcome psychological issues over the long term, rather than just applying a sticking plaster to a problem.
What is Cognitive Behavioural Therapy? – the Scientific approach
CBT is an effective treatment for anxiety, depression and other psychological disorders, and has numerous scientific studies which support its effectiveness.
The scientific approach is not just that the process has been studied and proven to be effective, however, but also that it teaches the individual to approach their problem in a scientific manner.
For example, you may choose to view your thoughts as a set of beliefs and theories about reality, rather than as absolute facts and truths. By doing this, you can adopt a scientific approach and test your theories for their validity and then change those which are found to be untrue and unhelpful for you.
What is Cognitive Behavioural Therapy? – the Philosophical approach
The philosophical part of CBT recognises that all your thoughts and behaviours occur in your own personal context.
The primary goal of CBT is to allow you to develop empowering beliefs about the world and your role within it which are flexible and helpful, rather than rigid and limiting.
These beliefs need to be set in your own personal context, and are not general to everyone.
It also recognises that your thoughts and behaviours are influenced by what is going on around you (your environment) and, even though the events may not change, you can change your response to those events.
One of the key ways of thinking is that “it is not what happens, but what you choose to do about what happens”, that determines how you feel at any particular time.
Just think about this one for a moment, and how acknowledging this to be true might change things for you right now…
What is Cognitive Behavioural Therapy? – the Behavioural approach
The behavioural aspects of CBT emphasises that your behaviour influences directly how you think and how you feel.
Whenever you behave in a certain way, your actions change how you think and this changes how you feel.
For example, if you find yourself focusing your attention internally on worrying potential future events and therefore find that you feel anxious, you can change how you feel simply by choosing to change where you focus your attention.
If you focus instead on an external object or activity, you will find that your emotional response will also change to reflect your changed thinking, and you will feel differently.
You just need to choose where you focus your attention at any one moment in order to change your emotional state, and thus address your anxiety disorders.
Why not try this as an exercise with your anxiety support group at your next meeting and see how differently people feel when they consciously change the focus of their attention?
So, in summary, CBT is process of adopting a focused, systematic, goal-orientated and problem-solving approach to your addressing your anxiety, panic or other psychological problem by changing your thinking and your behaviour.
It teaches you a set of skills and techniques to develop a new way of thinking and so empowers you to choose how you are feeling.
So, there you have it, a brief answer to the question ‘what is Cognitive Behavioural Therapy?
Effective Remedy for Panic Attacks – Can CBT Really Help?
Have you been suffering from an anxiety disorder and not managed to find an effective remedy for panic attacks yet?
Are you getting sick and tired of all the supposed miracle anxiety cures that litter the Internet, promising everything and yet never delivering any real results?
Well, you are not the only one.
All sorts of people experience a wide range of panic and anxiety disorders, from the broad category of generalised anxiety disorder to more specific ones like social anxiety disorder. And, whilst some people manage to overcome their problems and move on with their lives, many get stuck in a declining cycle of increasing anxiety and a prison of their own thinking.
Are you like this?
Remember, when you are suffering from anxiety and panic attacks, it is very hard to believe that you can find a way out. But there is some good news – although you might not believe it yet, finding a remedy for panic attacks is actually easier than you might imagine. The solution lies with changing your thinking and perception, rather than looking for a solution from outside of yourself.
Let’s talk about how to find a remedy for your panic attacks:
Remedy for Panic Attacks Step One – Get a Correct Diagnosis
The first thing you have to do to cure your anxiety or panic attacks is to make sure that the diagnosis is correct. Many people make assumptions about the cause of their symptoms and spend a great deal of time and effort looking for solutions to the wrong problem.
Panic attacks and anxiety may be symptoms of other diseases such as an underlying overactive thyroid disorder, so the first thing you need to do is to consult your doctor. Make sure that the diagnosis is correct by discussing your symptoms with your doctor and undergoing an appropriate set of examinations and tests to confirm the diagnosis.
Only once you have the diagnosis can you start to look for the solution to your problem.
Remedy for Panic Attacks Step Two – Find Out What Your Options Are
There are a whole range of different options to treat your anxiety and panic attacks.
You could consider anti-anxiety medication, natural remedies for anxiety, cognitive behavioural therapy, acceptance commitment therapy, relaxation therapy and a whole range of other formal medical and alternative treatments.
Whilst all of these options have their place, some will be more suited to you than others, and you should discuss all of the options with your doctor. Get him (or her) to tell you aboutt the benefits and risks of each one, what they involve in terms of time and effort from yourself, and then spend some time choosing between them.
You might wish to get some written information from your doctor and also to explore the Internet for a broader range of opinions on the pros and cons of each. Just make sure, if you go on the Internet that you use quality sites with information that has been validated by experts and avoid the single issue pressure group sites that will give you a distorted view of the different treatments for panic and anxiety disorders.
Once you have enough information, decide on the best course one to suit your particular condition and personal preferences.
Remedy for Panic Attacks Step Three – Consider CBT
Sometimes people have anxiety and panic symptoms to such a degree that they need medication to suppress the symptoms before they are able to undertake any psychological therapy such as cognitive behavioural therapy (CBT) effectively. However, it is important to remember that, whilst medication will certainly reduce or even eliminate symptoms of anxiety, it rarely produces a long-term cure on its own — you need to make changes to the pattern of your thinking and to how you respond to events in order to create a lasting, long-term remedy for your panic and anxiety symptoms.
One way to create this long-term change in thinking pattern is to engage with cognitive behavioural therapy, usually delivered in 1 to 1 sessions with a CBT therapist.
It is also possible to have short contact therapy sessions using automated computer software, and these have been shown to be effective for many patients with relatively low grade anxiety and panic disorders, with the more severe cases needing a more personalised approach from a trained therapist.
Cognitive Behavioural Therapy – an Effective Remedy for Panic Attacks
So what is CBT? And how does it work to reduce the long-term solution to your anxiety and panic attacks?
CBT is very simple — it involves a process of becoming more aware of how you respond emotionally to how you think, and then focusing on changing your thinking patterns in such a way as to produce a different and more desirable emotional response.
Consequently, you will find that you experience less anxiety and more feelings of relaxation and calm, and find that you are more in control of your life as you become increasingly self aware and learn how to response more effectively to the same set of life circumstances. Do you fancy that?
And the great news is that CBT is effective, safe and straightforward to implement. Studies of CBT have shown that it is as effective as medication for many anxiety disorders, with the added benefit that it involves a side-effect free, long term improvement in many patients.
Untreated, anxiety and panic disorders can become increasingly severe and limiting for an individual, and may even progress into more serious mental health problems. Cognitive behavioural therapy can stop the progression of these disorders, then create lasting improvement in symptoms and allow an individual to take back control of their life, rather than living a limited and restricted life in the prison of their own anxious thoughts.
Cognitive Behavioural Therapy - it really can be the Remedy for Panic Attacks.
Common Symptoms of Anxiety Disorder
Learn the common symptoms of anxiety disorder so that you can determine whether you should how
Anxiety Attack Symptom Do You Recognize These Symptoms in Yourself.mp4
www.easyanxietycure.org
