Be fearless: What is the cognitive approach to fear and How does CBT therapy help anxiety?
Arunima Singh
May 27, 2024. 4 minute Read
Have you also felt anxious at some point of time in your life?
Don’t worry you are not alone in this.
I believe almost everyone has felt anxious at some stage which is completely normal.
But how you cope up with your fear is essential.
Among various coping mechanisms there is one proven mechanism of CBT which is recommended by psychologists as CBT is a present-focused therapy that emphasises identifying and modifying unhelpful thoughts and behaviours that contribute to current in.
There are also other therapy such as Mindfulness-Based Therapies are other such therapies which are recommended by psychologists along with CBT.
This practical approach helps clients address their immediate concerns.
But …
What is CBT or Cognitive behavioural therapy (CBT)?
One of the technique to handle this situation is to CBT which is Cognitive behavioural therapy (CBT) is a form of psychological treatment that has been demonstrated to be effective for a range of problems including depression, anxiety disorders, alcohol and drug use problems, marital problems, eating disorders, and severe mental illness.
Basically, the aim of cognitive therapy is to change the way you think about an issue that’s causing concern.
And here is what you do!
CBT teaches individuals practical skills to
- Identify,
- Challenge, and
- Reframe negative or distorted thinking patterns which helps them in the long run.
These skills become internalised over time, enabling individuals to apply them independently even after therapy ends.
Be fearless!
What is the cognitive approach to fear?
According to this approach, fear arises from the cognitive appraisal of a situation or stimulus as threatening or dangerous. Individuals evaluate the potential harm or risk posed by the stimulus based on their beliefs, expectations, and past experiences.
What is the cognitive approach to fear?
CBT is an evidence-based therapeutic approach that incorporates
- Cognitive restructuring techniques,
- Behavioural experiments, and
- Exposure therapy
to help individuals manage and overcome fear and anxiety disorders. By addressing maladaptive thought patterns and behaviours, CBT can promote lasting changes in how individuals perceive and respond to fear.
Overall, the cognitive approach to fear highlights the complex interplay between cognition, emotion, and behaviour in shaping individuals’ experiences of fear.
CBT also cures anxiety in individuals.
CBT is basically a coping mechanism. CBT teaches individuals coping strategies to manage anxiety symptoms when they arise. These strategies may include relaxation techniques, mindfulness exercises, and problem-solving skills, empowering individuals to cope effectively with anxiety triggers and stressors.
CBT helps individuals identify and challenge negative thought patterns, such as
- catastrophizing or
- overestimating the likelihood of danger.
By examining the evidence for and against these thoughts, individuals can develop more balanced and realistic perspectives, reducing the intensity of anxiety.
CBT explores underlying beliefs and core issues that contribute to anxiety, such as perfectionism, low self-esteem, or fear of uncertainty.
By addressing these underlying factors, individuals can make meaningful changes in their thinking and behaviour, reducing vulnerability to anxiety in the long term.
This method of self analysing includes questioning yourself to figure out the exact problem:
And here is how you apply CBT technique to challenge your negative thoughts.
By simply answering these questions; understand their impact below:
1. How are you feeling ?
By regularly checking in with yourself about your emotions, you develop greater self-awareness.
Understanding your feelings allows you to recognize and acknowledge your emotional state, which is crucial for effectively managing your emotions and behaviours.
2. List your 3 fears/ challenges/ negative thoughts
Identifying and acknowledging your fears, challenges, and negative thoughts is the first step toward addressing them.
By consciously recognizing these aspects of your experience, you can begin to understand their impact on your thoughts, emotions, and behaviours.
3. Reframe negative thoughts to positive one
When you reframe negative thoughts into more positive or realistic perspectives, it can lift your mood and alleviate feelings of sadness, anxiety, or stress.
This shift in thinking promotes a more optimistic outlook on life and enhances overall emotional resilience.
4. Find positives from those negatives
Finding positives from negatives encourages a solution-focused approach to adversity.
Instead of dwelling on setbacks or obstacles, you’re motivated to identify constructive lessons or opportunities for improvement, leading to more effective problem-solving.
5. Distract or change the way you think!
In some cases, distracting oneself from distressing thoughts or situations can be a helpful coping strategy. CBT recognizes that focusing too intensely on negative thoughts or emotions can exacerbate distress and maintain a cycle of rumination.
Therefore, therapists may teach clients distraction techniques, such as engaging in enjoyable activities, practising relaxation exercises, or shifting their attention to more neutral or positive stimuli.
Final Thoughts
Overall, CBT provides individuals with practical tools and strategies to challenge and overcome anxiety. By targeting cognitive distortions, maladaptive behaviours, and underlying beliefs, CBT helps individuals develop more adaptive ways of thinking and coping, leading to lasting relief from anxiety symptoms.
By combining the principles of the cognitive approach to fear with the therapeutic techniques of CBT, individuals can gain a deeper understanding of their anxiety and develop personalised strategies for managing and overcoming it.
Ultimately, these approaches offer hope and support for those struggling with anxiety, guiding them toward a path of healing, growth, and resilience.
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