The CBT Approach is used to treat people’s mental health issues through changing their thoughts and behaviors. So how does this approach help someone with anxiety? Here are five of the cognitive behavioral abilities that are needed to reduce anxiety.
1. Uncertainty Tolerance
Fear of possible future negative events is a key factor of anxiety. People who can't tolerate uncertainty often avoid situations, procrastinate, and seek reassurance.
2. Rumination Recognition
Rumination occurs when you are constantly bothered by a worrisome thought. The best thing you can do when this occurs is to recognize the thought, understand that it might not be true, and allow it to pass on its own instead of blocking it out.
3. Recognition of Thought Distortion
Thought distortions include: negative thinking, underestimating your ability to cope, entitlement thoughts, and more. Predicting the future and seeing it in a negative light is a classic example of this. Referred to as “Fortunetelling”, it includes thoughts like, “I’ll never pass that exam”, or, “I'm not going to get the job”.
4. Willingness to Use Mindful Techniques
Let's take a moment to practice right now...breath in through your nose for a count of four...1...2...3...4. Now exhale slowly through your mouth for a count of four..1...2...3...4.
Not only is it important to know mindful techniques, you must be willing to practice them. Mindfulness techniques help you reduce anxiety and increase willpower.
5. Talk Kindly to Yourself about Your Imperfections and Mistakes
Talking to yourself kindly not only helps you feel better, but it can increase self-improvement motivation.
You can learn more about these cognitive behavior skills and how to use them here.