5 steps to reduce anxiety using a CBT approach

We’ve all been in situations that make us feel anxious, like going for a job interview or giving a presentation at work. In some ways, feeling anxious can be helpful as it is a normal response to stress or perceived dangers. 

However, in some cases, anxiety becomes long-lasting and overwhelming, which can start to interfere with daily life. One explanation for why this happens is the “Threat - Resource Model”. This model suggests that we overestimate the level of threat that we are faced with and underestimate our ability to cope with that threat. This results in feelings of helplessness and vulnerability, which leaves us feeling pretty anxious!

There are different ways to manage anxiety, but one approach is cognitive behavioural therapy (CBT). CBT works by helping people to identify and change unhelpful patterns in thinking and behaviour. You might be thinking, 'Well, that sounds great, but how do I change thoughts which I’ve been experiencing for a long time?' So, to get you started here are five CBT-based steps to help reduce anxiety and regain a sense of calm:

1. Recognise your triggers

Start by identifying what situations, thoughts, or events tend to spark your anxiety. Keeping a diary for a week or two to help you identify patterns. Knowing your triggers is the first step to managing them.

2. Practise controlled breathing

When we feel anxious, our body’s fight or flight response is often activated. This can result in a range of physical symptoms such as fast breathing, a pounding heart, feeling hot and sweaty. This happens as our body is preparing us with adrenaline to fight, flight or freeze. However, in most cases the fight or flight response is not required and the physical sensations leads to experience even more anxiety. One simple step you can take to try and reduce these sensations is to practice slow, deep breathing which then calms the body’s fight or flight response:

• inhale for a count of four
• hold for a count of four
• exhale for a count of four
• repeat

3. Challenge anxious thoughts

CBT teaches that it’s not the situation itself but how we interpret it that causes anxiety. Ask yourself:

• Is there real evidence for this thought?
• What would I say to a friend thinking this way?
• Could there be another explanation?

Replacing unhelpful thoughts with more balanced ones can lessen the feelings of anxiety.

4. Schedule worry time

Instead of worrying throughout the day, set aside 10–15 minutes daily as “worry time.” Write down your worries during this time, then put them away. Some people like to have a designated notebook or journal which they keep in their bag or by the side of their bed. This can help you feel more in control and less overwhelmed.

5. Practise mindfulness

Mindfulness involves paying attention to the present moment without judgement. It helps break the cycle of overthinking and brings you back to the ‘here and now’. If you are new to mindfulness, you may want to try some guided meditations first. There are lots of free options for guided mindfulness meditations on Youtube, Insight Timer or Headspace! Another way to practice mindfulness is to simply focus on your senses during everyday tasks like eating or walking.

• What can you hear?
• What can you see?
• What can you taste?
• What can you smell?
• What does the touch feel like?

CBT can be practised independently, but sometimes it’s helpful to work with a trained therapist, especially if anxiety is affecting your quality of life. Don’t hesitate to reach out for professional support and remember, reducing anxiety takes time and patience, but small consistent steps can lead to significant change over time!