Summary – How to overcome anxiety?
This article discusses strategies for managing and overcome anxiety in individuals with anxiety disorders. It presents two methods derived from cognitive-behavioral therapy: exposure therapy and cognitive restructuring. These techniques can help individuals with anxiety gradually reduce avoidance behaviors and develop new interpretations for their anxious thoughts, which often perpetuate the overwhelming feeling of fear.
What is anxiety?
Anxiety is a natural part of the human experience and primarily serves to protect us from danger. It puts us on high alert, mobilizes our forces, and enables us to react quickly to threatening situations.
In today’s world, however, we are less often confronted with immediate, life-threatening dangers. Instead, anxieties often arise in relation to abstract or future events, such as exams, presentations, or social interactions.
Although anxiety is perceived as unpleasant, it is not harmful in and of itself. It can even spur us on to peak performance and motivate us to face challenges. However, it becomes problematic when anxiety takes over, restricts us in our everyday lives, and leads to avoidance behavior.
The Vicious Cycle of Anxiety
As a brief recap, a person with a fear of heights might experience: 1. physical symptoms such as a racing heart and trembling, 2. feelings of panic and helplessness, 3. thoughts like “I’m going to lose control and fall,” and 4. behavioral responses such as holding on tightly, sitting down, drinking something, and avoiding situations involving heights.
This creates a vicious cycle of anxiety, where even the slightest changes in the body or in situations involving heights can trigger the return of fear. Avoidance behaviors often increase, as the individual tries to avoid situations that induce anxiety, such as avoiding bridges or tall buildings.
Strategies for Managing and Overcome Anxiety
Various approaches can be used to effectively manage anxiety. This article will focus on two techniques from cognitive-behavioral therapy:
- Exposure: Facing Your Fears Perhaps the most well-researched and effective method for treating anxiety disorders is exposure therapy (also known as confrontation therapy). While there are different approaches, the core idea is to confront your anxious thoughts, feelings, and physical reactions, accepting them without resorting to safety behaviors.
- Cognitive Restructuring: Changing Your Thoughts This technique involves identifying unhelpful thought patterns and transforming them into more helpful ones. Ask yourself: Is this thought helpful? Is there evidence to support this thought? What is the worst that could happen? Then, replace these thoughts with new, more helpful ones, such as a panic patient thinking, “This is a normal physical reaction. My body is on high alert, but it doesn’t mean I’m going to faint.”
1. Step-by-Step Guide to Exposure Therapy to overcome anxiety
Exposure therapy is a proven method for overcoming anxiety by intentionally exposing oneself to situations or objects that trigger fear. This breaks the cycle of avoidance, which often intensifies anxiety.
- Creating an Anxiety Hierarchy: Make a list of situations that cause you anxiety, starting with the least frightening and progressing to the most frightening.
- Gradual Approach: Begin with the least frightening situation and gradually expose yourself to it.
- Allowing Anxiety: It’s normal for anxiety to increase during exposure. The key is to persevere and allow the anxiety to pass without escaping the situation.
- Positive Reinforcement: Reward yourself for every small step you take.
Example: A person with a fear of heights might start their exposure therapy by:
- Walking on a small hill (anxiety level 2)
- Going to the second floor of a building (anxiety level 4)
- Walking on a bridge (anxiety level 8)
- Riding in a gondola (anxiety level 10)
Why Does Exposure Therapy Work?
Through repeated exposure to the feared situation, the brain learns that the anticipated danger does not materialize. Anxiety gradually decreases and is replaced by a sense of confidence and mastery. The brain areas associated with fear activation can be rewired to promote a greater sense of security.
2. Cognitive Restructuring – Changing Negative Thoughts to overcome anxiety
In addition to exposure, cognitive restructuring is a crucial component of anxiety management. It involves identifying negative thoughts that amplify anxiety and replacing them with more realistic thoughts.
How Does Cognitive Restructuring Work?
- Identifying Negative Thoughts: Observe your thoughts when you feel anxious. What thoughts keep recurring?
- Questioning Thoughts: Are these thoughts truly accurate? Are there alternative explanations for the situation?
- Formulating Helpful Thoughts: Develop more realistic and helpful thoughts to help you accept, cope with, and avoid avoiding anxiety.
Example: A person experiencing anxiety before an important presentation might think, “I’m definitely going to fail.” Through cognitive restructuring, they could replace this thought with: “I’ve prepared well and will do my best. It’s normal to feel anxious, and it’s okay if everything doesn’t go perfectly.”
Why Does Cognitive Restructuring Work?
By altering our thoughts, we can also influence our emotions. Helpful and realistic thoughts can help us accept or even reduce anxiety and strengthen our self-efficacy.
Conclusion
Exposure therapy and cognitive restructuring are two effective methods for overcoming anxiety. They address both the cognitive and behavioral levels, which influence emotions. By combining these techniques, we can learn to manage anxiety and live a more fulfilling life.
Would you like to learn more about a specific topic?
I’m happy to answer your questions (via email: info@theresiliencetraining.com) and create further content on this subject.
In my online practice, “The Resilience Training,” I offer counseling for anxiety. You can schedule a free consultation or contact me through my contact form with any questions.
I look forward to getting to know you and supporting you on your journey to overcome anxiety in your life.
Katharina Eggers
Would you like to learn more about resilience? In the following articles, I explain what resilience is and which personal factors can affect your resilience.
Find as well more information for anxiety-disorders here.