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.
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CBT addresses negative patterns and distortions in the way we look at the world and ourselves. As the name suggests, this involves two main components:.
Cognitive therapy examines how negative thoughts, or cognitions , contribute to anxiety. Behavior therapy examines how you behave and react in situations that trigger anxiety. The basic premise of CBT is that our thoughts—not external events—affect the way we feel.
Consider three different ways of thinking about the invitation, and how those thoughts would affect your emotions. Thought 1: The party sounds like a lot of fun. I love going out and meeting new people! Thought 3: I never know what to say or do at parties.
As you can see, the same event can lead to completely different emotions in different people. It all depends on our individual expectations, attitudes, and beliefs. For people with anxiety disorders, negative ways of thinking fuel the negative emotions of anxiety and fear.
The goal of cognitive behavioral therapy for anxiety is to identify and correct these negative thoughts and beliefs. The idea is that if you change the way you think, you can change the way you feel. Thought challenging—also known as cognitive restructuring—is a process in which you challenge the negative thinking patterns that contribute to your anxiety, replacing them with more positive, realistic thoughts. This involves three steps:. Her therapist has asked her to write down her negative thoughts, identify the errors—or cognitive distortions—in her thinking, and come up with a more rational interpretation.
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Replacing negative thoughts with more realistic ones is easier said than done. Often, negative thoughts are part of a lifelong pattern of thinking. It takes practice to break the habit. CBT may also include:. Learning coping skills and relaxation techniques to counteract anxiety and panic. One of the ways that people do this is by steering clear of the situations that make them anxious. If you have a fear of heights, you might drive three hours out of your way to avoid crossing a tall bridge. Aside from the inconvenience factor, the problem with avoiding your fears is that you never have the chance to overcome them.
In fact, avoiding your fears often makes them stronger. Exposure therapy, as the name suggests, exposes you to the situations or objects you fear. The exposure is done in one of two ways: Your therapist may ask you to imagine the scary situation, or you may confront it in real life. Exposure therapy may be used alone, or it may be conducted as part of cognitive behavioral therapy. This step-by-step approach is called systematic desensitization. Systematic desensitization allows you to gradually challenge your fears, build confidence, and master skills for controlling panic.
Learning relaxation skills. First, your therapist will teach you a relaxation technique, such as progressive muscle relaxation or deep breathing. Creating a step-by-step list. For example, if your final goal is to overcome your fear of flying, you might start by looking at photos of planes and end with taking an actual flight.
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Each step should be as specific as possible, with a clear, measurable objective. Working through the steps. The goal is to stay in each scary situation until your fears subside. Every time the anxiety gets too intense, you will switch to the relaxation technique you learned. As you explore your anxiety disorder in therapy, you may also want to experiment with complementary therapies designed to bring your overall stress levels down and help you achieve emotional balance.
Exercise is a natural stress buster and anxiety reliever. Research shows that as little as 30 minutes of exercise three to five times a week can provide significant anxiety relief. To achieve the maximum benefit, aim for at least an hour of aerobic exercise on most days. Relaxation techniques such as mindfulness meditation and progressive muscle relaxation, when practiced regularly, can reduce anxiety and increase feelings of emotional well-being. Hypnosis is sometimes used in combination with CBT for anxiety.
There is no quick fix for anxiety.
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Overcoming an anxiety disorder takes time and commitment. You can also support your own anxiety therapy by making positive choices. Using a modern fleet of both single and multi-engine aircraft equipped with full digital cockpit technology as well as the latest flight simulators, the training programme will provide students with the skills and mindset required to become operationally-ready pilots, focusing on the important development of key pilot technical and behavioural competences.
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