Cognitive Behavioural Therapy

What does cognitive behavioural therapy involve?

Cognitive behavoural therapy says that how you think affects how you feel, and that your emotions influence your behaviour. Therefore if you think realistic, helpful thoughts you mood will be better and you will function better.

The below example of someone who fears public speaking illustrates the interaction between thoughts, physical symptoms and behaviour.

"This is going to be a disaster. I'm hopeless at public speaking. I'll blush and sweat, everyone will see I'm anxious and think I'm an idiot"

You start to sweat and your heart begins to pound

"I feel so anxious, I must look really anxious, I'll make a total fool of myself"

You sweat even more profusely, your chest feels like its about to explode

"I can't do this. I've got to escape"

You leave the building and as you walk away your anxiety subsides

"I'm a loser. Everyone else can do public speaking"

A cognitive behavioural psychologist will ask what social or performance situations are anxiety provoking for you. The therapist will then want to know what you think and do in these situations.

The therapist will help you to:

• identify your unhelpful thoughts and beliefs

• evaluate the evidence for and against your thoughts and beliefs

• create more realistic statements you can say to yourself when anticipating or confronting feared social situations as these will decrease the degree of anxiety you experience

• devise a plan for gradually exposing yourself to your feared social or performance situations.

The therapist will also help you to identify your problematic behaviours (e.g. poor eye contact, fidgeting, mumbling) and give you stategies to help you cope with your physical symptoms of anxiety Your therapist may provide and/or recommend books, handouts, videos etc as part of treatment

Cognitive behavioural therapy encompasses:

• Education about anxiety

• Cognitive therapy

• Exposure therapy (both imaginal and 'real life' situations)

• Relaxation training

• Slow breathing

Cognitive behavioural therapy may also be used to work on social anxiety sufferers low self esteem and lack of assertiveness, however, not everyone with social anxiety needs to work on their self esteem and/or assertiveness. Your therapist is also likely to recommend physical exercise and attention to nutrition & lifestyle Issues.

• Find a psychologist near you

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