CBT for Anxiety: Practical Tools That Actually Help
Why CBT?
CBT is skills-first. You learn what to do when anxiety hits—so you can function even while uncomfortable.
The Loop (30 sec):
Trigger → anxious thought → body alarm → avoidance → short relief → bigger anxiety next time.
CBT breaks the loop with small actions + balanced thoughts.
3 Core Tools
1) Two-Line Thought Swap
Name it: “I’m having the thought that I’ll blow this.”
Balance it (≤12 words): “I can be nervous and deliver one clear point.”
Try:“If I feel anxious, I’ll fail.” → “Anxious and capable can coexist.”
“I must be perfect.” → “On time and good enough wins.”
2) 90-Second Body Downshift
In 4 • hold 1 • out 7 (6–8 cycles).
Soften jaw/shoulders, feet grounded, eyes on one point.
Use before hard tasks and during spikes.
3) Micro-Steps (2–10 minutes)
Start tiny while anxious (that’s the learning):
Open the file + write one sentence; read first 3 test items; send one confirming text.
When Anxiety Is Sticky: Gentle Exposure
For panic, social fears, health anxiety, or OCD, we add graded exposure—brief, planned practice with the feared thing without safety rituals. Example (social): eye contact with barista → ask one question → share one meeting comment.
Quick Self-Check: Safety Behaviors
Re-reading emails 5+ times, seeking repeated reassurance, “just-in-case” items you never need, Googling symptoms. We’ll spot and reduce these, replacing them with confident actions.
7-Day Starter Plan
Daily: 4-1-7 breathing (2 minutes)
One micro-step/day (2–10 minutes)
One thought swap/day (lock-screen note helps)
Optional exposure: easiest ladder step
Weekly 5-min review: Keep what helped ~10%
When to Consider CBT:
You’re canceling/avoiding, losing sleep, or talk-only therapy hasn’t stuck—and you want clear tools you can use this week.
FAQ
Is CBT just “positive thinking”?
No. It’s accurate thinking + specific actions you practice between sessions.
What if my anxiety is about panic symptoms?
We’ll use interoceptive exposure (gentle exercises that mimic symptoms) so your brain stops treating sensations as danger.
Do you incorporate ERP for OCD?
Yes—Exposure and Response Prevention is my standard for OCD treatment.
