Last month, we discussed what anxiety actually is, the symptoms, and I gave a few strategies on getting back to the basics to help you start tackling some of the common problems people experience when anxious. This month, let’s start to venture into the world of psychotherapeutic treatment, “talk therapy” for anxiety.

CBT can help you break the vicious cycles of negative thinking, feelings and behaviour you are experiencing. When you see the parts of the vicious cycle clearly, you can change them, the distressing emotions you feel, and the often maladaptive behaviours that follow. It can also be useful to explore how our thinking impacts our bodies and the physical sensations we experience when anxious. Our mind and bodies experience anxiety in different ways, all of which should be addressed in order to improve functioning.

Go through each of the following steps using a recent experience of when you felt particularly anxious. Write it down, if possible, and begin to make an ongoing record.

1. Identifying thoughts and feelings: The first step involves learning how to notice our thoughts, feelings and behaviours. Most people react impulsively to thoughts and feelings rather than taking the time to step back, notice and explore them.

2. Situation: Analyze each aspect of the situation in order to better understand what occurred. What happened? When and where did it happen? What else was going on? Was it a situation that you often find yourself in? Who were you with? What thoughts or images went through your mind just before or during that time? If you had a negative thought, what did it mean to you, or what did that say about you or the situation?

3. Behaviour(s): How did you react to the event and feelings? What exactly did you do? What didn't you do? How did you cope? What coping strategies would have been more helpful?

After you go through these steps, and begin to notice your cycle of thoughts, feelings and emotions, PRACTICE, PRACTICE, PRACTICE! Here’s a tip, the more you practice, the more you will notice them. The more you notice, the better you’ll be able to make positive changes in your symptom management.

Next month: we build on these strategies and introduce mindfulness exercises to add to your tool kit.

Playing as an elite athlete, Alana suffered an injury that would derail her dreams. Her healing process propelled her to help others. Alana has years of experience helping clients with their mind-body health. Alana is a registered psychotherapist with Lindsay Tsang & Associates. Read more about her HERE.