CBT For Anxiety - How To Deal With Anxiety In 4 Simple Steps

The other day, I came across a fun twist on a long-time technique used to understand and manage those nagging, gut-wrenching, fear-inducing thoughts. Here is the breakdown:

1) Write Down Your Anxious Thoughts Daily

Writing down our thoughts, also called journaling, allows our mind to change perspectives and process the thought in a new way. When we write things down, sometimes they can feel more real, which can actually be validating. Sometimes our response to the thought changes from fear to humor as we realize the thought isn’t likely to be true. Sometimes when we write down our thoughts, we have time to reflect on how this thought may not be true and therefore what other alternatives might be more likely to occur.

***It is also common to feel guilt or shame after acknowledging our anxious thoughts. These emotions tell us how we are feeling about ourself and our experience and would be best explored with a trusted loved-one or a professional counselor.

2) Rate How True The Thoughts Feel In The Moment

Rating can look like using a scale of 0-10, 0-100 or percentages. You can even use some fun colors to create a color key instead. Colored Post-it notes will work as well. Be as honest as possible with this part. If it feels 100% true like it will happen, say so. Your brain is seeing this thought as a major threat, and that’s okay! With time and exposure to this thought without it coming true or any type of danger occurring, the brain will begin to learn this thought actually doesn’t pose as large of a threat as it once thought. Similarly, when we acknowledge our thoughts mindfully, without giving them weight, the thoughts begin to lose strength and will feel less true over time.

3) Engage In Healthy Calming/Relaxation Techniques

If we write down a thought and if feels 100% true, chances are your body may have a stress reaction. That stress reaction will turn on in order to prepare your body for protection. As usual, this state of protection can feel entirely uncomfortable. When we acknowledge the signs of this protective state being turned on, we can run through our helpful calming strategies, such as deep breathing, guided meditations, physical activity, or any other techniques you have found to be helpful for you to endure this stress response until your brain and body begin to calm.

4) Review

The next day, review the prior day’s anxious thoughts. Reflect on if they came true and rate how true they feel now. See what you notice here. How many thoughts which felt 100% true, or very likely to happen, actually occurred? Be as honest as possible with yourself.

Try this out and see what notice about your anxious thoughts. Let me know how it goes down in the comments!

‘Till next time,

Katie