Anxiety can feel like a storm inside your head, making you worry and feel scared even when there's no real danger. However, there are ways to calm the feelings associated with anxious thoughts. One helpful approach is called Cognitive Behavioral Therapy (CBT). In this blog, we'll explore what CBT is and share five techniques to challenge those negative thoughts that cause anxiety. Let's get started!

Understanding Anxiety

Anxiety is that feeling of being really scared or nervous about something. It's normal to feel anxious sometimes, like before a big test or when meeting new people. But when anxiety starts to interfere with your daily life, it's important to address it.

Understanding Cognitive Behavioral Therapy (CBT)

CBT is a type of therapy that helps people change the way they think and behave. It's like training your brain to think more positively and face your fears with courage. Here's how it works:

• Identify Negative Thoughts: CBT teaches you to spot those sneaky negative thoughts that pop up in your mind. These thoughts might say, "I can't do it," or "Something bad will happen." By recognizing them, you can take charge!

• Challenge Negative Thoughts: Once you've caught those negative thoughts, it's time to challenge them! Ask yourself, "Is this thought true?" or "What's the evidence for and against it?" You'll often find these thoughts aren't as scary as they seem.

• Replace with Positive Thoughts: Now that you've questioned those negative thoughts, it's time to replace them with more positive and realistic ones. For example, if you think, "I'll fail the test," replace it with, "I'll do my best, and that's what counts!"

Five Techniques to Challenge Negative Thoughts

1. Keep a Thought Journal: Grab a notebook and write down your negative thoughts when you feel anxious. Next to each thought, challenge it with evidence or a kinder thought. You'll see how thoughts can trick you!

2. Breathe and Relax: When anxiety creeps in, take slow deep breaths. Inhale for four counts, hold for four counts, and exhale for four counts. This can help calm your mind and body.

3. Practice Gratitude: Anxiety often makes us focus on the bad stuff. Shift your focus by writing down three things you're grateful for every day. It could be as simple as a sunny day or a delicious snack.

4. Break the Worry Time: Set aside a "worry time" each day, like 15 minutes. When anxious thoughts come up, tell yourself you'll think about them during that time. It helps prevent worries from taking over your whole day.

5. Face Your Fears: Anxiety can make you avoid things that scare you, but that just makes it worse. Take small steps to face your fears, and each time you do, you'll feel stronger and more in control.

Resources

1. Anxiety and Depression Association of America (ADAA): This website has helpful articles and resources on managing anxiety and finding treatment options.

2. Child Mind Institute: A great resource for kids, parents, and teachers to learn more about anxiety and CBT techniques.

CBT can be a powerful tool in managing anxiety. By challenging negative thoughts and practicing these techniques, you can build resilience and take charge of your worries. Remember, you're not alone, and seeking support from a therapist or counselor can make a significant difference in your journey to a calmer and happier life. Start today, one step at a time, and soon you'll find yourself feeling more in control and less overwhelmed by anxiety.

Thank you for reading. Don’t hesitate to contact us if you would like to speak with someone about SHIFTing your mental health journey.

By: Dodrie Escoffery, Associate therapist, SHIFT Your Journey Mental Health Counseling