Cognitive Behavioral Therapy (CBT) is one of the most evidence-based approaches for anxiety, with decades of research supporting its effectiveness.
What Is CBT for Anxiety?
CBT for anxiety works by identifying and challenging the negative thought patterns and behaviors that maintain anxiety. It's practical, structured, and time-limited.
Core CBT Techniques for Anxiety
Cognitive Restructuring: Identify automatic negative thoughts related to anxiety and evaluate their accuracy. Replace distorted thinking with balanced perspectives.
Behavioral Activation: Gradually re-engage with activities that anxiety has caused you to avoid. Action often precedes motivation, not the other way around.
Exposure Work: For anxiety involving avoidance, gradual, supported exposure helps reduce the fear response over time.
Thought Records: Track the connection between situations, thoughts, feelings, and behaviors to identify patterns in your anxiety.
What to Expect in CBT for Anxiety
A typical CBT course for anxiety lasts 8-20 sessions. You'll learn skills between sessions through homework and practice.
Finding a CBT Therapist
Look for a therapist trained in CBT who has experience treating anxiety. Many sessions are now available online.