Ways to Use Cognitive Behavioural Therapy

Cognitive behavioural therapy, or CBT, is a form of therapy that has become increasingly popular in today’s world. This form of therapy focuses on the development of personal coping strategies for patients and clients, ensuring that they will be able to solve current problems, and change unhealthy behavioural patterns by addressing the underlying cognitions – thoughts, beliefs, and attitudes towards certain behaviours. CBT is often used to address anxiety, and social anxiety or worry. Most people in today’s world tend to have certain anxieties that they are forced to deal with, which may be crippling in the future. However, CBT offers a solution to these problems, allowing you to change your thoughts and beliefs, thereby finding a permanent solution to the various anxieties that you might face in life.

The first step is to do some basic research on CBT, and on anxiety – and the various disorders associated with anxiety. Learning about anxiety, and about worry, will help give you a realistic basis for your emotions, for your behavioural state during these situations, and will help you have an objective idea about any concerns or issues you may have.
The second step is to write your emotions down. Every time you feel anxious or worried, write the experience down. At the end of the day, scale these experiences – from 1 to 10, or using any other scale – of how strongly you felt worried or anxious. The next step is to categorize your reason for worry – either you were worried it might happen, worried because it has already happened, worried about small, insignificant things, or if you’re worried about a major decision that can affect your future. Once this exercise is done, take a look at the list, and see the points you’ve given for each experience. This will help you look at these events in a new, objective light – which means that if this experience happens again, you will be able to maintain your cool, and provide a fitting solution without feeling any anxiety.
The next step is to find an ‘anchor’, which is a thing that you can connect to a positive association, ensuring that you have a specific item to provide stability in case you find yourself in a stressful situation. Any everyday item, like a piece of jewellery, can be used for this. The goal is to find a quiet place, and think of a time when you were happy and pleasant. When you feel positive emotions, make sure to keep the item in mind – touch the jewellery every time you feel happy, to reinforce the ‘anchor’. This way, you will have a thing to help keep you focused, even if you are in the middle of a stressful situation.

Archways Centre for CBT is a private clinic in Springbank, London. The private clinic is staffed with trained, experienced psychologists that are dedicated to helping individuals find proper coping systems for their problems, allowing them to be able to deal with their problems without aid in the future.

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